{"id":52793,"date":"2025-09-30T13:29:06","date_gmt":"2025-09-30T13:29:06","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/52793\/"},"modified":"2025-09-30T13:29:06","modified_gmt":"2025-09-30T13:29:06","slug":"the-biggest-fitness-mistake-men-often-make","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/52793\/","title":{"rendered":"The Biggest Fitness Mistake Men Often Make"},"content":{"rendered":"

When it comes to men\u2019s fitness routines, it\u2019s probably safe to say each one looks a bit different. Some men may prefer exercise products that help them get \u201cfit\u201d while doing something else<\/a>. Some may have \u201cgym anxiety<\/a>,\u201d keeping their workouts short, off to the side or at home. Some may focus more on one body part or type of movement, or prefer one machine to its counterpart. <\/p>\n

But when it comes to a common no-go that many men do at the gym, physical therapists agree on a clear answer. Ahead, they share the the major fitness mistake, its risks and how to work out in a way that\u2019s both effective and safe.<\/p>\n

Men often overly focus on muscle gain and ignore \u2018movement quality.\u2019<\/p>\n

The common fitness mistake among men is \u201cfocusing solely on strength or hypertrophy (i.e., muscle gain) without building a foundation of movement quality,\u201d said Andy Fata-Chan<\/a>, a New York City-based physical therapist, coach and founder of Moment Physical Therapy & Performance<\/a>. \u201cIt\u2019s not that focusing on strength and muscle gain is bad \u2014 it\u2019s the lack of variability in a person\u2019s program.\u201d<\/p>\n

He explained that there are three different planes of motion, which include the sagittal (up and down) motion, frontal (side to side) motion and rotational (in a circle) motion. \u201cMost people do sagittal-plane-focused exercises on two legs without incorporating all the other variations that can improve their foundation,\u201d Fata-Chan said.<\/p>\n

Some helpful exercises and movements<\/a>, broken down into the different planes of motion, include: <\/p>\n

Sagittal (up and down): back squats and bicep curlsFrontal (side to side): arm and leg raises to the side, side shuffles, side lunges and side bendsRotational\/transverse (sometimes in a circle): spinal rotation, limb rotation and shoulder and hip movements, such as using a bench press, doing a pushup, or hip abductions\/adductions <\/p>\n

Renee Moran<\/a>, a physical therapist and the clinical director at Fyzical Twin City Bangor in Maine, has also seen this mistake and its risks. <\/p>\n

\u201cThroughout my 23-year career, I\u2019ve seen firsthand how overuse injuries and chronic pain are common among men who prioritize muscle gain over movement quality,\u201d she said. \u201cMany aim to build strength<\/a> quickly and lift heavy weights with poor form and minimal attention to proper mechanics.\u201d<\/p>\n

\u201cMovement quality refers to how efficiently and safely your body performs fundamental patterns like squatting<\/a>, hinging, pushing and rotating,\u201d Fata-Chan said. <\/p>\n

Dan Ginader<\/a>, a physical therapist with Mims Method Physical Therapy<\/a> in New York, gave an example. \u201cIf you take someone with terrible squat form and load them with a weighted barbell, it won\u2019t take long before an injury develops,\u201d he said. <\/p>\n

This is especially key for people who use super-heavy weights, Ginader continued, who \u201ccan\u2019t afford for even one little part of the movement to fall out of alignment.\u201d<\/p>\n

According to Moran, hallmarks of \u201cgood\u201d movement include: <\/p>\n

Proper alignment and symmetry of the body Coordination and control between muscle groupsIntegration of strength, balance, flexibility and agility <\/p>\n

\u201cIt involves using the correct muscles in the proper sequence, while stabilizing and supporting joints to add compensation,\u201d she added. \u201cUltimately, quality movement is when the body functions as one cohesive unit rather than as isolated muscle groups.\u201d<\/p>\n

\"FocusingFocusing solely on muscle gain isn’t going to help you in the long run, according to the pros.<\/p>\n

There are risks when you sacrifice movement quality in your workouts.<\/p>\n

Focusing purely on building muscle and forgoing everything else is secretly ingrained in us. There\u2019s little doubt that the temptation behind this pitfall stems from cultural messaging. If this mistake sounds familiar to you, know that physical therapists understand the desire and the pressure behind it. <\/p>\n

\u201cI think it\u2019s super easy to want to jump straight to the part where people will notice you are working out by building muscle,\u201d Ginader said. \u201cSocial media and shows like \u2019Love Island<\/a>\u2019 have conditioned men to believe that if they want to be attractive, you have to be built like a linebacker on steroids.\u201d<\/p>\n

But when you focus too much on aesthetics, he continued, you naturally bypass the basic steps that lead to sustainable and healthy habits \u2014 and that raises your injury risk.<\/p>\n

\u201cLifting weights on a consistent basis without focusing on flexibility, mobility<\/a>, programming or recovery can lead to injury and burnout,\u201d Ginader said. <\/p>\n

Examples of those risks, according to physical therapists, include: <\/p>\n

Joint injuries, as serious as bulging or herniated discsSoft tissue injuriesMuscle imbalances that increase injury riskReduced functional fitness, or decreased efficiency in everyday activities Plateaued progressLess range of motion<\/p>\n

\u201cIf you\u2019re constantly placing stress on the same tissue and utilizing the same exact patterns, this can lead to overuse injuries,\u201d Fata-Chan added. \u201cThere\u2019s a big reason why professional and Olympic athletes take a break after competition to do things that build general fitness and look nothing like their sport or normal program.\u201d<\/p>\n

Try some simple adjustments to build more movement quality into your workouts.<\/p>\n

When it comes to the common mistake of decentering movement quality, the solution is obvious: Add it in.<\/p>\n

\u201cIncorporate mobility work, stability drills and dynamic warmups into your routine,\u201d Fata-Chan said. \u201cSlow down your lifts, prioritize control over load, and work with a coach or physical therapist<\/a> when possible. A well-rounded program should include flexibility, balance and recovery \u2014 not just strength.\u201d<\/p>\n

He shared examples of mobility work, stability drills and dynamic warmups that he recommends:<\/p>\n

Single-leg calf raises to improve ankle mobilitySplit squat isometric holds<\/a> with 90-degree angles to load the quadsLong level bridges to focus on hip extension and stability<\/p>\n

Fata-Chan also emphasized knowing what the correct form looks like for you, because it doesn\u2019t look the same for everyone. \u201cWhat might be useful for one person can be detrimental for another,\u201d he said.<\/p>\n

For example, someone whose hip sockets are more internally rotated would need a narrower squat stance.<\/p>\n

Moran encouraged starting with lighter resistance or weights, incorporating mobility and stability work (which are \u201cas important as raw strength,\u201d she said), seeking professional guidance and thinking long term.<\/p>\n

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\u201cThe way you move and train in your youth impacts your function and health as you age,\u201d Moran continued. \u201cProtecting mobility now prevents chronic pain<\/a> and loss of independence later.\u201d<\/p>\n

Ginader encouraged starting small, not being afraid or embarrassed to use lighter weights, asking people you trust for advice and hiring a personal trainer if possible. <\/p>\n

\u201cIt\u2019s important to understand how to best move your body before you start to load it,\u201d he said. \u201cOnce you are confident in basic movements, feel free to load at a sustainable rate.\u201d<\/p>\n