One of the key things when looking to get the most out of your time in the gym is taking ownership of your training. A good program is a great start but a good program performed poorly will do you more harm than good in the long run.
Poor exercise technique isn't doing you any favours
At the end of the day we want to move, look and perform better but an exercise performed with poor technique isn’t doing you any favours. You need to respect the laws of biomechanics if you are to have training longevity, this is important as getting injured is the quickest way to get weak and out of shape and that’s not why we’re here.
A common flaw I see in the weight room is people are too quick to lift heavy weights. Now that sounds like a bit of an oxymoron but here me out. You don’t have to look very hard to see people deadlifting with rounded backs, squatting through their knees or bench pressing with flared elbows, these people are going to have pretty short training life and potentially do themselves some serious damage and all because they didn’t take the time to learn how to lift correctly and adjust the lift according to their level. At the end of the day lifting technique should be the first thing we address in training, it is the first 3-6 months of training. Learning perfect technique gives you the foundation to build upon safely. Too many people skip this stage of training, favouring lifting heavy too early but it will come back to bite them in the arse.
This is why all of my online clients go through a 3 week training block that addresses any technique issues or flaws that might have been picked up over the years. Now I am not saying they don’t train hard, trust me, I push them but they train smarter. We might start out deadlifting off blocks, ensuring your back is straight and they are utilising their hips. We learn how to squat properly, sitting back into the hips properly and developing the posterior chain. We develop your mobility and don’t push the weights to form failure.
You must master a movement before you load a movement
You must master a movement before you load a movement. It’s about becoming a technician, learning how to break down a movement and strengthen your weaknesses so that you are continually getting stronger instead of loading faulty movement patterns, which will inevitably push you into pain.
At the end of the day, if you're a shitty squatter and I continue to make you squat. You're going to be a pretty good shitty squatter.
Move better, get stronger and above all else become more resilient.