6. Training at gyms without a squat rack
Big, powerhouse lifts like squats and bench-presses are key for gaining strength—so make sure your gym has the equipment for you to do them properly!
And while excessive noise-making is never something you should strive for—remember, you’re there with other people—there’s no harm in grunting as you exert yourself. Dennis G. O’Connell, a professor of physical therapy at Hardin-Simmons University in Abilene, Texas, has piloted studies on the effects of grunting. O’Connell found that weight lifters produce between 2–5% more force when they grunt.
On a 500-pound squat, 2–5% is equivalent to 10–25 pounds—so go ahead, voice your exertion. Just make sure you’re using the right equipment. And if your gym has scratched its squat racks, then think twice before renewing your subscription.Back to top