HOW MACHO BULL AND THE WORD “SHOULD” CAN HOLD BACK YOUR TRAINING
Today’s guest post by UK-based strength coach Chris Kershaw explores a topic I’m a big advocate of: the rules we tell ourselves about training, often framed as what we “should” do. We hear things like I should life X amount of weight, I should train X days per week, or I should work out even when injured. These so‑called rules are mostly invented stories we tell ourselves, and you might recognize this thinking. If so, keep reading…
For the last six months I’ve been trying to rebuild my squat to my pre‑pandemic numbers. I decided I should add weight every single week. That made‑up rule led to a persistent back issue every six weeks. It was a rough time, and needless adherence to silly rules only hurt me.
Why Is It Important to Manage Our Relationship With These Rules?
When your mental health becomes tied to gym performance, things can spiral. A good session (hitting your numbers) feels great; a bad session (missing targets) can derail your mood. The goal isn’t perfection.
We’re all aging, and performance will eventually decline. If you’re defined by your gym numbers, problems can follow. Recognizing the “should” rules helps you stay grounded most of the time and protects your mental health in training.
Understanding your relationship with these rules also supports better decision‑making in training. Better decisions mean less self‑sabotage. It won’t fix every issue, but it can help you train longer without injury, approach rehab with less resentment, and show up more often.
In short, staying aware of these “should” rules gives you the freedom to perform poorly in the gym, feel unhappy about it, but still move on and accept yourself.
SHOULD RULES THAT AREN’T ACTUAL RULES
1. LIFT MORE WEIGHT EVERY WEEK
Not realistic. You’re not a superhero. Most weeks you’ll lift the same or less. With a solid plan, your numbers will rise over time; forcing weekly increases almost always leads to frustration or injury.
2. LIFT MORE IN COMPETITION THAN IN THE GYM
Some lift more in the gym than in competition, others don’t. You should gain competition experience before chasing a huge PR.
3. I SHOULDN’T GET INJURED
You’re not invincible. Injuries are part of the journey. Do what you can to recover well and reduce risk, but they’re not completely avoidable.
4. DEADLIFT MORE THAN I SQUAT
Not necessarily. Some people have bigger squats than deadlifts. Progress in both comes from good technique, proper programming, and a consistent mindset.
5. FRONT SQUAT
If front squats cause knee pain, you don’t need to do them. After a few weeks they can aggravate your knees. Consider safer alternatives like safety‑bar squats, goblet squats, or leg presses. Don’t force a movement that hurts.
6. LOW BAR SQUAT
If your low bar squat hurts or you keep getting hurt, stop doing it. Find a squat variation you can perform safely and effectively.
7. SUMO DEADLIFT
If sumo deadlifts irritate your hips, they’re probably not right for you. There are other deadlift variations that may work better, such as rack pulls or block pulls.
8. MAX OUT EVERY SESSION
Maxing out all the time is risky. It can lead to injuries and mental burnout. Save max efforts for competitions or planned training cycles, not random days. It’s better to progress with some reserve for another day.
9. TAKE PRE-WORKOUT BEFORE EVERY SESSION
Pre‑workout can help when used thoughtfully, but constant use can increase anxiety and disrupt recovery. A simple approach is coffee or a sugar‑free energy drink before training rather than a daily pre‑workout supplement.
10. BE ABLE TO TRAIN HARD ALL THE TIME
Life happens—sleep, injuries, illness. Most sessions will be average, some will be poor. Accept that and keep training in the long run.
11. TRAIN “X” TIMES PER WEEK
From experience, about 3–4 sessions of 30–90 minutes work best for most people. Training more than that is often overly optimistic and can lead to under‑recovery and injuries. Include some non‑gym activity and light cardio throughout the week.
12. TRAIN THROUGH INJURY OR ILLNESS
You can train around an injury with careful exercise selection and rehab. Pushing through without adjustment is unhelpful. If you’re sick, rest is important to avoid spreading illness and to recover; mild illnesses may allow light training, but prioritize recovery.
Conclusion
Good training comes from many well‑made decisions. Clinging to rules that you “should” follow can derail those decisions and make it harder to train consistently. In practice, you’ll encounter these tricky decisions early on. By avoiding bogus rules and focusing on real, sensible guidelines, your training tends to be steadier, more productive, and less stressful.
