Why Technique Matters: The Most Common Gym Mistakes We Fix

When it comes to getting results in the gym, most people focus on the obvious things: how much weight they’re lifting, how many reps they can push out, or how often they’re training. But there’s one factor that matters even more — technique.

Good technique keeps you safe, builds strength the right way and ensures you’re working the muscles you actually want to target. Poor technique, on the other hand, leads to plateaus, pain, and injuries that stop progress in its tracks.

At The Fit Shop, correcting technique is one of the biggest game-changers we deliver. Here are the most common mistakes we see and how fixing them helps people lift better, move well and train with confidence.

1. Rounded Backs During Deadlifts & Hinge Movements

One of the most common — and dangerous — mistakes is rounding the back during deadlifts, kettlebell swings or any hinge movement.

Why it’s a problem:A rounded spine places excessive pressure on the lower back instead of distributing load through the glutes and hamstrings.

How we fix it at TFS:

• Teaching proper hip hinge mechanics

• Strengthening glutes and posterior chain

• Mobility work for hips and hamstrings

• Reducing load until technique is solid

This correction alone saves a lot of lower-back pain and improves strength rapidly.

2. Knees Collapsing In During Squats

Many people don’t realise their knees are caving inward when they squat — a common issue called knee valgus.

Why it’s a problem:This places strain on the knees and reduces glute activation, leading to pain and poor lifting performance.

How we fix it:

• Glute activation drills

• Strengthening abductors

• Cueing better knee tracking

• Adjusting squat stance

A small change here makes squats feel stronger, safer and smoother.

3. Poor Shoulder Position in Pressing Movements

Whether it’s push-ups, bench press or overhead press, shoulder positioning matters.

Common mistakes include:

• Flaring elbows too wide

• Shoulders shrugging up toward the ears

• Overarching the lower back during overhead press

How we fix it:

• Teaching proper scapular positioning

• Strengthening upper back & rotator cuff

• Core stability work for pressing stability

Better positioning = stronger, safer pressing.

4. Letting Momentum Do the Work

Swinging weights around or relying on speed is a major cause of injuries — especially with bicep curls, rows and lateral raises.

Why it’s a mistake:Momentum takes tension off the muscles and puts stress on joints.

How we fix it:

• Slowing down tempo

• Teaching controlled movement

• Cueing time under tension

Quality beats quantity every time.

5. Not Using Full Range of Motion

Half reps = half results.

Common examples:

• Half squats

• Bench presses that don’t touch the chest

• Push-ups only halfway down

• Shallow lunges

How we fix it:

• Regressing movement until full ROM is safe

• Mobility drills to improve flexibility

• Building strength through full range

Full range builds better strength, muscle and movement patterns.

6. Holding Your Breath (and Not Bracing Properly)

Many people breathe incorrectly during lifts, making movements harder and less stable.

Why it matters:Proper breathing supports the spine and creates safer, more powerful lifting.

How we fix it:

• Teaching bracing mechanics

• Coordinating breath with movement

• Core activation work

This small adjustment creates big improvements in strength.

7. Skipping Warm-Ups and Mobility

Jumping straight into heavy lifting without prep is a recipe for stiffness, poor technique and injury.

How we fix it:Every session at TFS includes:

• Dynamic warm-up

• Mobility drills

• Muscle activation work

• Movement preparation

A good warm-up makes every lift better.

8. Lifting Too Heavy, Too Soon

Ego lifting is one of the biggest causes of poor form.

Why it’s a problem:When the weight is too heavy, the body compensates — technique breaks down, and injury risk skyrockets.

How we fix it:

• Focusing on form before load

• Gradual, safe progression

• Coaching cues that build confidence and control

Smarter lifting = better results.

Why Technique Makes All the Difference

Technique is the foundation of safe, effective training. When you move well, you:

• Build strength faster

• Prevent injury

• Target muscles correctly

• Improve mobility and stability

• Feel confident in every session

At The Fit Shop Cheltenham, we’re passionate about helping you train smarter — not just harder.

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