774: 8 Shocking Mistakes You're Probably Making In The Gym
Fit, Healthy And Happy Podcast
Colossus Fitness
4.9 • 572 Ratings
🗓️ 22 January 2026
⏱️ 18 minutes
🧾️ Download transcript
Summary
➢ Get my FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/
➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=H2iIAgIwQwwiXKps
Most people think they’re training hard in the gym… but the results say otherwise.
In this episode, we break down the most common mistakes holding people back from building muscle, getting stronger, and actually seeing progress - even if they’re consistent.
From poorly balanced workouts to sloppy form, wasted rest time, and treating nutrition like an afterthought, these errors add up fast and silently kill results.
(0:00) - Intro
1- Strength training to cardio/other ratio is out of proportion
ex- 30min strength, 30min cardio
20min strength, 15 min stretching, 15 min sauna
2- Form is all over the place
too much swinging, improper hinging, not full range of motion etc,
Easy fix? 2 options: Form guide & form playlist
3- Not pushing yourself
On average most people will leave 7+ reps left in the tank, which means no proper stimulus or overload
Often people pick the same weight and never add 2.5’s, etc
4- Worrying what others think about you
Everyone is there to better themselves, don’t be afraid to make a mistake or do an exercise that looks “silly”
5- Rest time is either too long or too short
ex- talking a ton
Compounds: 2-4 minutes
Accessories- 45-90 seconds
6- Doing the easy stuff
Big difference in doing- barbell squat, stiff leg deads, leg press & hip thrust vs. quad extension, hammy curl, abductor & calves.
7- Not following a proper routine
60-80% of people in the gym are not following a proper routine
8- Treating nutrition as an afterthought
This one is unique but probably one of the most important tips
You can’t out-train inconsistent eating.
Listed points:
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Transcript
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| 0:00.0 | The goal of this episode is to save you years of doing things improperly and struggling. |
| 0:05.1 | And I know a lot of people who spend three plus years just doing stuff incorrectly. |
| 0:09.1 | And that could be a primary reason why you're not seeing change. |
| 0:19.4 | What's going on, everybody? |
| 0:25.0 | Welcome back to the fit, healthy, and most of all happy podcast. |
| 0:31.8 | I'm her coach and host Josh here with his co-host and co-coach KG and I'm in the house. |
| 0:39.2 | And today we're going to be talking about eight shocking mistakes that you're probably making in the gym. Now, I want to give you credit for showing up to the gym, whether you work out at a local club or you work out |
| 0:44.7 | at your house and you have some gym equipment. Shout out to you because you're looking to better |
| 0:49.4 | yourself and you're looking to make some next level gains. So I've got to give you some credit |
| 0:53.6 | where credits do. |
| 0:54.9 | Now, the goal of this episode is to save you years of doing things improperly and struggling. |
| 1:00.6 | Unfortunately, I had to learn the hard way. And I know a lot of people who spend three plus years just doing stuff incorrectly. |
| 1:06.7 | And it's just not fun. It's not fun showing up, investing your time, and then just knowing, oh, man, you know, |
| 1:13.0 | I could have been doing this better or this could have been more optimized. |
| 1:16.0 | Now, the first and one of the most common mistakes that I still see to date is having a strength |
| 1:21.5 | training ratio with cardio and other things that are just out of proportion. |
| 1:26.5 | So what I mean by this is that some people |
| 1:28.7 | will go to the gym for, you know, strength train, let's say for 20 minutes and then they do 30 |
| 1:34.5 | minutes of cardio and 15 minutes of stretching, right? So what you realize from that proportion right there |
| 1:40.0 | is that there's very little string training and there's a lot of other stuff. Now, for most people, |
| 1:44.8 | a lot of you listening to this, you want to become healthier, you want to lose fat, you want to |
| 1:49.5 | become stronger, you want to become more lean and toned and tightened. And if you can get to |
... |
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