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After over a decade of coaching athletes, I’ve seen a wide range of technique issues across the “Big 3” lifts: the back squat, bench press, and deadlift. While no two lifters are the same, some mistakes show up time and time again—regardless of experience level. The good news? These issues are fixable with a few key adjustments. Let's break them down, lift by lift. Back Squat: 3 Common Mistakes and Fixes 1. Not Hitting Depth with Heavier Weights: A common mistake I see is athletes squatting to full depth during warm-up sets, only to cut depth short when the weight gets heavy. This limits progress and can lead to bad habits over time. The Fix: Lighten the weight and focus on consistent squat depth—hip crease below the top of the knee—throughout all working sets. Progressively add load only when that full range of motion is maintained. Getting stronger means moving heavy weight through a full range—not cutting it short to lift more. 2. Knees Caving In: Knee valgus, or knees collapsing inward, often occurs under load and can lead to joint pain or injury if left unchecked. The Fix: Cue athletes to “push the knees out” or “screw the feet into the floor.” This engages the glutes and keeps the knees tracking over the toes—protecting the joints and maintaining alignment throughout the lift. 3. Poor Bar Position: Newer lifters often place the bar too high—on the back of the neck—which is both uncomfortable and unstable. The Fix: Position the barbell either  on the upper traps for a high-bar squat or  across the rear delts just below the spine of the scapula for a low-bar squat. Experiment with both to see which feels stronger and more natural, but either way, the bar should stay over the mid-foot throughout the lift. Bench Press: 3 Common Mistakes and Fixes 1. Too Narrow of a Grip: Many lifters grip the bar too close, which limits power and places excess strain on the shoulders and wrists. The Fix: Use the “thumb rule.” Place your thumbs at the start of the knurling and extend them fully—where your pinkies land is a good starting grip width. Adjust slightly wider based on individual arm length and shoulder mobility. 2. Flaring the Elbows Out: Letting the elbows flare excessively during the press puts the shoulders in a vulnerable position and reduces pressing strength. The Fix: Tuck the elbows closer to your sides as you lower the bar. Cue your athletes to “press your triceps into your lats” on the descent. This keeps the shoulders protected and creates a more powerful pressing position. 3. No Leg Drive: The bench press may be upper-body dominant, but it’s not upper-body only. Failing to engage the legs leaves a ton of strength untapped. The Fix: Bring the feet back toward your hips, plant them firmly, and use your legs to drive into the floor—as if pushing yourself toward the rack. This creates full-body tension and helps transfer more force into the barbell. Deadlift: 3 Common Mistakes and Fixes 1. Too Wide of a Stance: Many lifters set up with their feet too far apart, which decreases leverage and pulling power. The Fix: Start with your feet about hip-width apart, with your arms hanging straight down outside your knees. A narrower stance allows you to generate more force through the floor and improves efficiency. 2. Rounding the Back: Deadlifting with a flexed spine is one of the fastest routes to injury. A neutral spine is essential for safety and strength. The Fix: Drop the weight and focus on bracing your core, setting your lats, and keeping a neutral spine throughout the movement. Think about “proud chest” and “pulling your shoulder blades into your back pockets.” 3. Hips Shooting Up Too Fast: This usually happens when the lifter yanks the bar off the floor instead of generating tension first. When the hips rise faster than the shoulders, you're essentially turning your deadlift into a stiff-legged pull—inefficient and risky. The Fix: Slow down the initial pull. Think about pushing  the floor away with your legs while keeping tension through the bar. Wait to hear that slight “click” of the barbell settling in the plates before you fully commit to the lift. This keeps your hips and shoulders rising together and ensures a strong, safe pull. Mastering the basics isn’t flashy—but it’s what leads to long-term gains and injury-free lifting. Whether you're just starting or chasing big numbers, taking the time to correct these common errors will keep your progress steady and sustainable. Train smart and stay strong, Coach Jason Axis Strength Training axisstrengthtraining.com

This is one of the most common questions we get at the gym: “How many times a week should I be training?” My simple answer? 5-6 times per week. But of course, it depends—on your goals, lifestyle, recovery, and what you're doing outside the gym. Let’s break it down. What Are Your Goals? Training frequency should align with your goals. Are you trying to build muscle, lose fat, gain strength, improve mobility, or simply feel better day to day? Your answer helps determine how often you should train. What’s Your Daily Activity Like? Let’s consider the average person —someone who splits their day between sitting and moving: maybe a desk job with some walking or light physical activity mixed in. If you're this person and you're fueling your body well and sleeping 6–8 hours a night, training 5-6 times per week  can be a great fit. Now, what if you're in a physically demanding job—say construction or landscaping—where you're on your feet all day, lifting, carrying, and constantly moving? In that case, 3 strength training sessions per week  may be ideal. Your job already puts a lot of physical stress on your body, so additional training needs to be more strategic. The Bare Minimum I believe everyone should be strength training at least three times per week . That’s the minimum effective dose  to start seeing results and building a solid foundation. When new members start at Axis Strength Training, they often begin with 3 sessions per week. It’s a great way to get acclimated without feeling overwhelmed. But here’s what usually happens: after several months, progress starts to slow. That’s when I recommend increasing to 4–5 days per week. Once they make that jump, results tend to kick in again—more strength, better energy, visible progress. What About Overtraining? A lot of people are afraid of overtraining , but the reality? It's extremely rare . Our bodies are built to move—daily. Overtraining typically only happens when someone is pushing way  too hard: multiple intense sessions a day, no rest, poor nutrition, and inadequate sleep. Most people don’t come close to that level of stress. What they’re really experiencing is under-recovery—not overtraining. Final Thoughts So, how many times a week should you train? Ideally, 5–6 days per week , assuming you’re recovering well. At minimum, 3 days a week  to keep your body strong, mobile, and healthy. And remember: movement is medicine. We’re built to move—every single day. Just don’t forget the essentials: proper nutrition, quality sleep, and listening to your body.

Sometimes, the hardest part of a fitness journey isn’t the workouts, the diet, or even the discipline—it’s simply showing up. Getting yourself to the gym is the difference between progress and stagnation. It sounds simple, but it’s the one thing that keeps many from reaching their goals. In today’s world, information is everywhere. We have endless workout plans, diet tips, and motivational content at our fingertips. But knowledge isn’t the problem—it’s the act of showing up for ourselves that we struggle with. Most of us already know what we should do. The challenge is in following through. At the gym, we see this all the time. When someone is just starting their fitness journey, the hardest part isn’t lifting weights or mastering form—it’s just getting them to walk through the door. But here’s what we’ve found: if we can get them to show up, the results will follow. They don’t need to be motivated. They don’t need to have all the answers. They just need to be there. Once they step inside, we take it from there. Why Is It So Hard to Show Up? It all comes down to self-talk. Our brains are wired for survival. Thousands of years ago, this meant avoiding sabertooth tigers and rival tribes. Today, that same survival instinct tries to "protect" us from discomfort—even if that discomfort is just stepping into a gym full of unfamiliar faces. Our brains don’t differentiate between life-threatening danger and the anxiety of a new experience. So, they work against us, offering excuses: - "You should stay home." - "It’s so comfortable here." - "I don’t have time." - "I have other things to do." These thoughts aren’t true—they’re just your brain trying to keep you "safe." But in reality, they’re keeping you from growth. Fighting Back Against Negative Self-Talk This is where the battle happens. When you don’t feel like going to the gym, recognize that it’s just your brain trying to protect you. But what it doesn’t realize is that by avoiding discomfort, it’s also keeping you from becoming stronger—physically and mentally. To succeed, you must push against those feelings. You must show up even when you don’t feel like it. You must challenge the negative self-talk and step into the gym despite the excuses. At first, it’s hard—we get it. That’s why we focus so much on helping newcomers show up. We understand the mental battle, and we work to support you in building the habit. Eventually, you’ll reach a point where showing up is simply what you do. The negative self-talk might still be there, but you’ll learn to ignore it. Winning the Battle True change happens when you show up for yourself, no matter how you feel. Growth requires discomfort, and discipline beats motivation every time. So, the next time your mind tries to convince you to stay home, acknowledge the excuses, recognize the fear, and show up anyway. This is how you win. Jason Sweet axisstrengthtraining.com

For those of you who have been with us for years—thank you. Your trust in me and our coaches means the world. We are grateful for the opportunity to be a part of your health and fitness journey, and we don’t take that lightly. Thank you for your unwavering commitment and for making Axis more than just a gym. You welcome every new member with open arms, setting the tone for the supportive and encouraging community we strive to build. You lead by example, showing new athletes what’s possible with consistency and hard work. You are the heart and soul of this gym, and we appreciate each and every one of you. Your dedication not only drives your own progress but also inspires those around you. You give others a vision of what they, too, can achieve. You are leaders, motivators, and the very foundation of Axis Strength Training. On behalf of myself and the entire coaching team—thank you. We are truly grateful for all that you bring to this community. With appreciation, Jason Sweet and the Axis Strength Training Team axisstrengthtraining.com

Do we train just to lose fat? Do we train out of vanity, in an effort to look better? No. It is so much more than that. For those of us who have been training for years, it has become an integral part of who we are. If we miss a few days, we don’t feel right. This is the point I want everyone to reach—where training becomes second nature. Here's why: Strength training is, of course, great for your body and longevity—most people already know that. But let’s talk about some of the lesser-known benefits. - Brain Health & Cognitive Function : Strength training reduces the risk of dementia and improves overall cognitive function, helping you stay sharp as you age. - Mood & Mental Health : Strength training releases endorphins—your body’s natural “feel-good” chemicals—improving mood, reducing anxiety, and combating stress. It is quite literally a natural antidepressant. - Stress Relief : There is no better way to relieve stress than pushing yourself in the gym. The discipline and effort required to train translates to resilience in daily life. - Longevity & Disease Prevention : Strength training significantly reduces all-cause mortality. Building muscle and strength acts as armor, protecting against illness, disease, and injuries. - Confidence & Resilience : At first, training builds confidence by improving your body, but over time, it becomes about something deeper. It’s the confidence of knowing you showed up, put in the work, and followed through on your commitments. It teaches you to silence excuses and negative self-talk, fostering resilience that carries over into all aspects of life. With all of these benefits, it amazes me that more people aren’t strength training. I know firsthand what it has done for my life—it has been the catalyst for so many positive changes. That’s why I want to share it with others. It’s my mission to make strength training a normal part of people’s lives. This is why I started Axis Strength Training. Our mission is clear: to help 2,000 people in the Fulton and Montgomery County area build a lifelong habit of health and fitness, so they can live longer, healthier lives. How do we fulfill this mission? We provide a platform where anyone—whether a total beginner or an experienced lifter—can develop fitness as a habit. We’ve spent nearly a decade creating an environment where people can thrive and establish lasting, healthy routines. And we’re just getting started. We are committed to normalizing strength training and making health and fitness accessible to everyone. We will accomplish our mission and help thousands of people build these life-changing habits. Are you ready to be one of them? If so, book a free “No Sweat” consultation here: Contact | Axis Strength Our friendly staff will chat with you about your goals, past struggles and will help you figure out your best course of action forward.  We look forward to helping you reach your goals. Jason Sweet axisstrengthtraining.com

When it comes to fat loss, many people assume that cardio—like running, biking, or rowing—is the best option. While cardio burns calories during the activity, its benefits stop as soon as you finish. Strength training, on the other hand, continues burning calories long after you put the weights down. Here’s why: The Afterburn Effect When you lift weights, your muscle fibers break down. Once your workout is over, your body works to repair and rebuild those fibers, requiring energy (calories) to do so. This process, known as excess post-exercise oxygen consumption (EPOC) , means you continue burning calories for hours—even up to 48 hours—after your session ends. More Muscle = More Fat Burn Muscle is metabolically active tissue, meaning it requires energy to maintain. The more muscle you have, the more calories your body naturally burns throughout the day, even at rest. In contrast, excessive cardio without strength training can lead to muscle loss, which slows down your metabolism and makes fat loss harder in the long run. Muscle and Metabolism Another key benefit of building muscle is its role in regulating blood sugar levels. Strength training improves insulin sensitivity , helping your body manage glucose more efficiently and reducing fat storage. This means fewer blood sugar spikes and a lower risk of conditions like Type 2 diabetes. Balancing Strength and Cardio for Optimal Results At Axis Strength Training , we prioritize strength training  because of its fat-burning, muscle-building, and longevity benefits. But we also recognize the importance of cardiovascular health, so we incorporate cardio in a way that supports—not hinders—muscle growth . Here’s how we do it: - Supersets:  Performing multiple strength exercises back-to-back keeps the heart rate elevated while still building muscle. - On-the-Minute Training (OTM):  Using a timer to control rest periods ensures recovery while keeping intensity high, blending cardio and strength. - Controlled Conditioning Workouts:  Designed to improve endurance without excessive muscle breakdown. By prioritizing strength training and integrating smart cardio methods, we create a balanced, effective  approach that helps you build muscle, burn fat, and improve overall health. If fat loss is your goal, ditch the endless cardio sessions and focus on strength training instead! Give it a try—we’re here to help you every step of the way. Jason Sweet axisstrengthtraining.com

Without health, nothing else matters. It’s the one thing that, when lost, becomes the only thing you want back. Despite its undeniable importance, many people take their health for granted. As a society, we are becoming more sedentary and consuming more processed, unhealthy foods than ever before. This needs to change. I want to shift the narrative. I want to make exercise and eating real, whole foods the norm. I often joke that if you want to stand out in today’s world, all you have to do is get strong. But the truth is, it’s not really a joke. It’s a sad reality that those who work out regularly are often labeled as “obsessed” or “crazy.” In reality, they’re simply living a normal, healthy life. This just shows how far we’ve strayed from prioritizing our well-being. The current norm is to go to the doctor for a prescription rather than fortifying our bodies against illness through regular movement and nutritious food. But here’s the good news—it has never been easier to set yourself apart and truly thrive. Simply prioritize your health through diet and exercise, and you’ll be in the top 1% of society. I’m writing this today to encourage you to take this simple step: prioritize your health. This habit will set you apart from the unhealthy majority. Do it for your personal freedom. Because let’s be real—you’re not truly free if you’re confined to a hospital bed or unable to hike with your grandkids. No one is holding you back; the power to choose freedom is in your hands. Real freedom comes from having options. Are you physically capable of embracing new adventures, or are you limited by aching joints and breathlessness from neglecting your fitness? Your freedom is your responsibility. The best way to maximize it is by prioritizing your health. This is the cultural shift we work hard to develop at Axis Strength Training. We want you to experience the benefits of true freedom. We want lifting weights and eating real, whole foods to become the new normal. If you want to be free, you have to be a rebel. Today’s rebels train consistently and take control of their health. These are our people. Come join us!

Walking into a new environment for the first time can be intimidating. At Axis Strength Training, we understand that stepping into a group strength training class can feel overwhelming, especially if you’re new to this kind of training. That’s why we’ve designed our onboarding process to help you ease into the experience and build confidence from day one. One of our most popular options is our group strength training classes, and we’ve structured them to ensure that every new member feels supported. We start with our OnRamp program, where new members learn the fundamental movements and get a feel for the workouts before ever stepping foot into a class. When they’re ready to transition into a group session, a coach attends with them, introducing them to other members and guiding them through that crucial first class. Our goal is to help you feel welcome and prepared so that attending future sessions on your own feels much less daunting. Despite all of our efforts to create an inclusive environment, it’s natural to feel like an outsider at first. That sense of not belonging or questioning whether you made the right decision is completely normal. Adjusting to a new group takes time, and it’s okay to feel a little lost initially. The key is to push through those moments of self-doubt. I’ve been there myself. As a kid, I moved to different towns and had to start over at new schools. Each time, I felt like an outsider, convinced I would never fit in. But with time, those feelings faded, and I found my place. Even as an adult, I experienced similar feelings when I joined a group of fellow gym owners who meet quarterly. Initially, I questioned my decision—everyone seemed different from me, and I wasn’t sure I belonged. But after sticking with it for a year, I’ve built friendships and connections that continue to push me forward. If I had let my initial discomfort dictate my actions, I would have missed out on an incredible opportunity for growth. The same applies to you. Whether it's starting a new fitness journey or joining any unfamiliar group, you must push through those first awkward phases. Give yourself time to develop relationships, settle into the routine, and discover the benefits of being part of a supportive community. If we backed out of every situation where we felt uncomfortable, we’d never grow into the people we’re meant to be. So, be patient. Push through those initial feelings of uncertainty. Trust the process, and soon enough, you’ll feel right at home. Stick with it, and you’ll reap the rewards of stepping outside your comfort zone. I hope this message encourages you to embrace the challenge and stay the course. You’ve got this—get after it! Jason Sweet axisstrengthtraining.com

One of the most popular coaching options at Axis Strength Training is our group strength and conditioning classes. These sessions provide a fun and dynamic way to work out while fostering connections with like-minded individuals. Training in a group setting comes with many benefits, including high energy levels, built-in accountability, and the motivation that comes from being surrounded by others striving for progress. However, one of the challenges that can arise in a group setting is the tendency to compare yourself to others. This is something we actively help our athletes avoid. Comparing your day one in the gym to someone else’s four-year journey is a fast track to discouragement. It’s important to remember that every fitness journey is unique. Someone who is just starting out should not expect to be at the same level as someone who has been training consistently for years. We all come from different backgrounds, with different strengths and weaknesses. Comparison can lead to frustration, feelings of inadequacy, and even injury if you attempt to push beyond your current capabilities. For example, if you see someone lifting a certain weight and assume you should be able to do the same—despite not being ready—you could put yourself at risk of getting hurt. That’s where our coaches come in. Our experienced coaches are here to help you make smart training decisions. They’ll guide you in selecting the right weight—sometimes encouraging you to challenge yourself with something heavier and other times advising you to scale back for safety. It can be difficult to know when you’re pushing yourself too hard or when you’re holding back, but our coaches have the trained eye to make those calls for you. When training in a group environment, remember to challenge yourself appropriately. Work hard, but don’t let comparison dictate your choices. Stay focused on your own progress, and if you're unsure whether to increase or decrease your weights, ask a coach for guidance. Everyone progresses at different rates, with different strengths and backgrounds. Push yourself to improve, but do so in a way that aligns with your personal journey—not based on what someone else is doing. While it’s easy to get caught up in comparison, focusing on your own daily efforts will lead to sustainable progress. At Axis Strength Training, we are dedicated to helping individuals advance safely and effectively. We recognize that everyone has their own path, and we’re here to support you every step of the way. Train hard, stay focused on your journey, and trust the process. Progress takes time, but if you stay committed, you’ll achieve incredible results. Instead of comparing yourself to where someone else is in their journey, use it as motivation for yourself to continue to work hard and build to that level.  Keep going—we’re here to help you win! Jason axisstrengthtraining.com

Most people set great goals for themselves. They experience a surge of motivation, get excited about their vision, and commit to making it happen. They might even write their goal down and establish a timeline for achieving it. While this is a solid start, if they stop there, they will likely fall short once that initial motivation fades. Instead of relying solely on motivation, I encourage you to take an extra step: define the daily actions required to reach your goal. Ask yourself, What does the person who has already achieved this goal do daily? For example, if your goal is to build muscle, think about the habits of someone who has successfully done so. They likely: - Go to the gym consistently and lift heavy weights. - Track their daily caloric intake and protein consumption. - Drink plenty of water to stay hydrated. - Prioritize sleep over late-night Netflix binges. Once you’ve identified these daily actions, shift your focus from the goal itself to executing these habits consistently. When you commit to the process, the results will follow. Instead of feeling overwhelmed by how far you are from your goal, you now have a clear, actionable roadmap. At Axis Strength Training, this is the method we use to help our clients succeed. We emphasize setting daily standards and actions rather than fixating on the goal alone. By doing this, progress becomes a natural byproduct of your daily efforts. The next time you set a goal, write it down, establish a deadline, and then direct your energy toward the daily actions required to achieve it. This approach keeps you from constantly comparing your present self to your future aspirations. Instead, you’ll build momentum through consistent effort. It all starts with your standards. Set them high, take action, and trust the process. I’m rooting for you! Jason axisstrengthtraining.com

At Axis Strength Training , we define integrity as: "We do what we say we will do." Integrity is one of our core values, and we hold it in the highest regard. Without it, we lose confidence in ourselves. When we follow through on our commitments, we build trust—not only in ourselves but also in the eyes of others. Think about it: when you keep your word, you prove to yourself that you are reliable. You reinforce the belief that you can trust yourself. But when you break promises, even small ones, you start to doubt yourself. That doubt erodes confidence over time. If you’re struggling with confidence, take an honest look at your actions. Are you following through on the commitments you’ve made to yourself? A lack of confidence often stems from not keeping your own word. When you don’t trust yourself, self-doubt creeps in. But the good news? You can change that—starting today. Start small. Make a promise to yourself and keep it. Then, build from there. Over time, you’ll develop an unshakable trust in yourself, and that trust will translate into confidence. At Axis Strength Training, I see this transformation happen every day. People walk through our doors, tired from a long day, lacking motivation, yet they show up —because they made a commitment. And because they keep showing up, they become healthier, stronger, and more confident. You can experience that same growth. Tie yourself to the core value of integrity. Do what you say you will do, and watch your confidence soar.

Humility is a core value at Axis Strength Training—one that we anchor ourselves to daily. We define humility as being both humble and kind. According to Webster’s Dictionary, humility is “freedom from pride or arrogance.” These definitions resonate deeply with us because we believe that true growth—both in the gym and in life—comes from a willingness to acknowledge that we do not know everything. At Axis, we embrace humility because it allows us to remain open to learning. An arrogant mindset shuts the door to progress; it resists feedback and assumes there’s nothing left to improve. On the other hand, humility fosters a growth mindset. It encourages us to listen, learn, and evolve. This principle applies to everyone in our community—owners, coaches, and members alike. We are all students of strength, and we all have something to gain from each other. This topic is particularly on my mind today because I just wrapped up three hours of Olympic Weightlifting coaching at Axis. I walked away feeling incredibly grateful for the athletes who fill our gym—athletes who show up ready to listen, absorb feedback, and refine their skills. Their coachability is what makes them excel. The ability to say, “There is always room for improvement,” is a game-changer. It opens the door to becoming better, not just in lifting but in all aspects of life. I am thankful for the dedicated athletes at Axis Strength Training, and I look forward to our continued growth together. This is just the beginning of our discussion on core values—more to come in future posts. Until then, go out into the world, be kind, stay humble, and keep learning. Jason axisstrengthtrainning.com