This document provides tips for common mistakes made at the gym and how to avoid them. It identifies 7 common "gym archetypes" such as the wanderer who doesn't have a plan, the overachiever who does too much too soon, and the curler who focuses too much on isolation exercises. The document recommends having a purpose and plan for your workouts, varying intensity, training the whole body with compound movements, using proper form, and not overdoing it. The overall message is to train smart by focusing on fundamentals and consistency over time.

1. For Computer Audio, choose “Call Using
Computer” For phone dial-in, select “More
options” and follow the instructions for
phone usage.
Select this first

2. GYM BLOOPERS
Common Gym Mistakes and how to correct them.
Neal Andrews, MS, CSCS
Exercise & Fitness Specialist
MUS Wellness

4. Stuff that happens at the gym…

5. Stuff that happens at the gym…

6. Stuff that happens at the (home) gym…

7. Stuff that happens at the gym…

8. 7 Common Gym Archetypes

9. The Wanderer
■ I got myself to the gym…now what?
■ Have a plan.
– Personal Trainers/Coaches
– Classes
– Ask-an-Expert
– Careful:
■ Online
■ Friends
– Consider the source

10. The Cruise Controller
■ Vary your intensity!
– Cardio
■ Speed, incline, resistance
– Resistance
■ Load, Volume, Rest, Density, Stability, Complexity
■ When to progress?
– When exercise in easy.
– When exercise is effortless.
– When movement is smooth.
– When you can hold a conversation while
exercising. (The Talk Test)
• Fewer Reps: Strength
• More Reps: Endurance
• Load & Reps=Inversely Related
• Load & Rest=Directly Related

11. The Overachiever
■ Doing too much too soon.
■ Common for the new program.
■ In a society that bends toward extremes, be the steady, consistent exception when it
comes to healthy habits. Save some for tomorrow.

12. The Circus Act
■ Every piece of equipment has a purpose.
■ We should have a purpose too.

13. The Circus Act
■ Every piece of equipment has a purpose.
■ We should have a purpose too.

14. Careful with those stability balls…

15. Careful with those stability balls…

16. Purpose
■ To burn calories
■ To increase strength
■ To promote lean muscle
■ To promote bone density
■ To increase muscular endurance
■ To increase work capacity
■ To feel good
■ To increase energy
■ To train for a sport
■ To play
■ To relax/decrease stress
■ To increase mobility
■ To be more explosive
■ To move better or more freely
■ To feel more stable
■ To set a personal best

17. The Owie
■ Use proper technique
– Lifting
– Breathing

19. The Uber-focused
■ The spot reducer, or uber-focused on one “problem area” or body part.
■ Most common offenders are glutes, abs, and arms.
■ The Human Body is integrated—it functions as a whole, not in isolation.
– Better to train the body as a whole. Think movements, not muscles.

20. The Curler
■ Prioritize Multi-Joint Movements.
– Lift
– Squat
– Lunge
– Step Up
– Push
– Pull

21. Resistance General Guidelines
■ Order
– Train bigger muscle groups/movements first
– Prioritize Multi-Joint exercises
■ Rows before bicep curls
■ Pushups before triceps presses
■ Squats before knee extensions or calf raises
– Bilateral (2) before Unilateral (1)
■ Squats before Lunges or Step Ups
■ Balance
– Upper Body/Lower Body/Core
– Movements:
■ Upper Body: Push/Pull
■ Lower Body: Knee dominant/Hip Dominant
■ Direction: Front/Back, Lateral, Rotational
■ Prioritize Imbalances by doing more of the needed movement
Aim for 6 to 10
exercises per gym
visit, using this
rationale.

22. Generic Session
■ Dynamic Warm Up/Foam Rolling
■ Squats/Pushups [Paired Exercise]
■ Pulldowns/Lateral Lunges/Plank [Triple Set]
■ Dumbbell Overhead Press/Glute Bridge/Single-Arm Row [Triple Set]
■ Single Joint Exercise
■ Finisher
– Something fun
– Something that gets your HR up
– Something sport specific
– Something makes you feel good

23. “Work the fundamentals before you get crazy.”
-Neal Andrews

24. To Sum it all up…
1. Have a purpose.
– What do you want to accomplish with your time?
2. Have a plan.
– What exercises are you doing today, and how does that fit with your purpose?
3. Vary the intensity.
– Cardio & Resistance. Varying intensities yield multiple healthy outcomes.
4. Think Holistically.
– What is the Big Picture of Health? Train the body as a whole, integrated unit.
5. Prioritize big movements—Multi-Joint before single joint.
– Train movements not muscles.
6. Use good technique.
– Protect your back and your joints. Breathe. “Spine is a steal beam, not a wet noodle.”
7. Don’t overdo it.
– Consistency over time is what gets results. Save some for tomorrow.

25. Have Fun!

26. MUS Wellness Resources
■ montanamovesandmeals.com
■ wellness.mus.edu
– Videos
– Webinars
– Lifestyle Education/Support
■ Ask-an-expert
– Take Control Program