6 Lessons That Took Me Way Too Long to Learn In the Gym
If there’s one thing I’ve realized in my eight years of weightlifting, it’s that the gym isn’t just about showing up - it’s about showing up smart. I’ve made my fair share of mistakes, and I’ve learned that small adjustments can make a huge difference in progress, longevity, and even enjoyment. Today, I’m sharing six lessons that took me way too long to learn. Hopefully, reading this will help you skip some of the trial-and-error I went through in my gym journey.
1. Film Yourself (Or Get a Spotter Who Cares About Form)
Let’s start with the obvious: proper form. You may think watching yourself in a mirror is enough, but the truth is, it only gives you a single two-dimensional angle. Subtle deviations like lifting your heels when squatting can go unnoticed until they cause a plateau or, worse, an injury.
One of the biggest breakthroughs in my lifting journey was having a workout partner (AKA Chris, my fiancé) watch my form. He immediately pointed out a quirk in my deadlift I had never noticed. After correcting it, the difference in muscle engagement and stability was undeniable.
Filming a set - or having a trusted workout buddy or trainer watch you - is invaluable. It may feel cringy, but you don’t know what you don’t know. I don’t do it all the time, but when I do, it heightens my self-awareness and forces me to focus on proper technique.
Pro tip: You don’t need fancy equipment. Rest your phone against your water bottle, make sure you’re in frame, and record a set or two. Use the time between sets to evaluate your form. Over time, you’ll catch deviations early and ensure every rep is effective and safe.
2. Nutrition Isn’t Optional
You can lift for an hour a day, but what you do for the other 23 hours has an even bigger impact. Fueling your body properly is essential, whether your goal is fat loss, muscle gain, or maintenance.
I learned this the hard way. During my current muscle growth phase, eating enough calories throughout the day is non-negotiable. I have tried to schedule my lifts for later in the day when I can channel that extra energy into the gym. However, that’s not possible for me most of the time as I prefer early morning fasted workouts, and that’s okay too. Flexibility is key.
For growth phases (me currently), I supplement with an intra-workout carbohydrate powder to sustain energy. If your goal is fat loss, this may not be optimal, but the principle still holds true: you need energy to lift heavy, train hard, and recover. Underfueling can lead to unsustainable weight loss, muscle loss, cycles of yoyo dieting or binging, and increases your risk for injury.
In short, nutrition isn’t just important, it’s foundational. As many will say, you can’t out-work a poor diet, so pay attention to your intake as much as your sets and reps.
3. Stop Program Hopping
Here’s a lesson I wish I had learned years ago: consistency is key. Switching programs every week because you “want variety” is a guaranteed way to stagnate. Progress in the gym requires a clear plan executed consistently.
I tell my clients to stick to the same program for at least eight weeks, and often longer. Think of your training like a scientific experiment. If you change too many variables at once, you’ll never know what’s actually driving results.
Resistance training doesn’t require weekly reinvention. Ordinary, repeated effort builds extraordinary results over time. If sticking to the same program feels boring, focus on small victories: more weight, more reps, or better form than the previous week.
Group fitness can be fun and motivating, but if your goal is measurable progress like strength gains or hypertrophy, it’s often not the most efficient path. Community and consistency offered through group fitness classes are great, but just know that this will not be the “optimal” way to get from point A to B.
Remember: ordinary effort, repeated over time, is what yields extraordinary results. Stick to your program, trust the process, and see the gains happen.
4. Track Your Progress
A workout log isn’t just for nerds like me… it’s for anyone serious about progress. Without data, you’re guessing at best. You can’t know whether you’re improving if you can’t compare to your previous performance.
Here’s how I make the most of my logbook:
Reflect before you start: Review the last week or two before your first set so you know what you’re targeting.
Progress incrementally: Add weight (even 2.5 lbs) or aim for an extra rep when possible.
Maintain integrity: Don’t sacrifice form for numbers. True strength comes from progressing with good technique.
Track context: Note any changes like equipment differences, fatigue, headaches, or soreness.
Think of it like checking your bank account. If you never look at it, how will you know if you’re making progress on your budgetary goals? A logbook gives you similar clarity, accountability, and a clear path forward with your fitness goals.
5. Train to (Near) Failure
If your last two reps don’t feel challenging, you’re leaving results on the table. Training to near failure, i.e. to the point when the last rep is a real struggle, forces your muscles to adapt and grow.
Not every set has to push you to the brink, but periodically testing your limits is crucial for progress. Muscle fatigue stimulates adaptation, and without it, gains plateau.
To manage progressive overload, I use small incremental jumps in weight. For example, these 1.25 pound clips allow me to push a little further without risking poor form or plateauing. Small, consistent challenges compound into big results over time.
Pushing yourself safely is different from reckless overexertion. Listen to your body, challenge your muscles, and maintain form - but don’t be afraid to test your limits.
6. Recovery Is Mandatory
This is perhaps the toughest lesson for gym enthusiasts to embrace: more isn’t always better. Recovery is where the magic happens. Your muscles grow when you rest, not when you’re constantly grinding.
I protect two full rest days each week - no exceptions. This isn’t me going “off track,” these days are essential components of my training program. It’s kind of like planting seeds: if you keep digging them up every day to “check on them,” they’ll never grow. You can think of recovery as the sunlight, water, and time those seeds need to flourish. Overtraining can stall progress and increase injury risk.
Work smarter, not harder. Training every day may sound productive, but without proper rest, you’re sabotaging your gains. Respect your recovery - it’s an investment in longevity, performance, and the results you are wanting!
Progress Takes Awareness, Consistency, and Patience
Gym progress isn’t about ego. It’s about awareness, proper fueling, consistency, tracking, challenging your limits, and respecting recovery. Each of these lessons took me far too long to internalize, but each is critical to long-term success.
Here’s a quick recap:
Film your lifts or get feedback: Subtle deviations can sabotage progress.
Fuel properly: Your nutrition is your foundation.
Stick to a program: Consistency trumps variety.
Track your progress: A logbook removes guesswork.
Train to near failure: Challenge is where growth happens.
Prioritize recovery: Muscles grow outside the gym.
If you take anything from this, let it be this: the gym isn’t about doing more; it’s about doing it smarter, with awareness and intention. Apply these lessons, and you’ll save yourself months, maybe years, of trial and error.
