3 Ways Smartphone Addiction Might Be Ruining Your Gym Progress

Do smartphones belong in the weight room? The answer is more complicated than you might think.

Last updated on July 26th, 2024

Most weightlifters prefer to practice their craft in secret — strength sport athletes, particularly Olympic lifters like Clarence Kennedyare a rare sight in so-called commercial “globo” gyms. But Kennedy, a retired competitive weightlifter turned content creator and coach, habitually trains in more casual settings than you’d expect.

Kennedy maintains a cult following online due to his reputation as one of the world’s strongest weightlifters, despite not having formally competed since 2013. On Jul. 16, 2024, Kennedy took to YouTube to outline the three ways smartphone addiction might impede gym progress.

3 Ways Smartphone Addiction May Impede Gym Progress

Kennedy opens by lamenting what he perceives to be a widespread “addiction” to smartphone usage in gym settings; a phenomenon that was far less common even ten years ago.

• “It seems like people can’t do anything these days without their phones,” Kennedy said, as he outlined the three major ways in which smartphone usage can negatively impact workout performance, which we’ll get to.

He’s not just blowing smoke here, either. A 2022 study on high-level swimmers noted that smartphone usage directly before a workout, “might reduce or nullify training gains.” (1) Let’s take a look at the three main points Kennedy highlights and see if there are productive solutions you can put into practice to make your time in the gym more valuable and productive.

1. Scrolling Between Sets

When you stop and think about it, most of your time in the gym during a workout is spent, well, not working out. Resting between exercises generally takes up more than half of most people’s total workout duration.

Kennedy frequently observes people dedicating their rest between sets to two or three minutes of thumb training on social media, something he believes to be a waste of time:

• “Your workouts are the perfect time to be from technology,” Kennedy says, encouraging people to get in touch with their bodies rather than consuming content on a screen. “It should be a relief to take a break from your phone.”

He’s right. A 2021 paper noted that “exposure to social network apps led participants toward increased perception of mental fatigue” during workouts. (2)

2. Filming Workouts

Kennedy, a fitness influencer, acknowledged first the irony in disparaging camera use in public gyms. However, his stance on filming workouts appears to have changed over the years.

• “I try to only film my workouts if they’re actually worth recording, like if I’m doing a heavy session,” Kennedy noted. “If I do record something, I try to do so as discreetly as possible.”

Be mindful of both the policies at your gym (some facilities don’t permit recording on the gym floor) and considerate of the other patrons. Filming your training sessions is great for assessing technique or effort — just remember that you’re using a shared, public space.

3. Listening to Music

Kennedy also touched on a gym habit that, at a glance, is much more innocuous than the first two issues he highlighted: listening to music. Rapid advancements in technology have led to your smartphone being an all-in-one device, which includes streaming music.

• “It may be a hot take, but I think listening to music is a bit overrated in the gym,” Kennedy said. “It doesn’t help my performance much, and it leads to an anti-social experience.”

While not everyone necessarily wants to socialize in the gym, Kennedy does raise a valid point about the widespread use of music contributing to a more insular experience. On the physiological front, one study from 2018 noted that playing music during exercise could potentially interfere with your body’s ability to regulate fatigue signals. (3)

Earbuds and headphones are also not permitted in competitive settings. If you’re an aspiring strength or physique athlete, you may want to ditch the Bluetooth during your workouts as you approach a powerlifting meet or bodybuilding contest.

Locked In

Kennedy raises fair points about the potential hazards of relying on your smartphone a bit too much during your workouts. “Doomscrolling” between sets, recording every exercise you perform, or blasting your favorite album at max volume are easy, indulgent habits to get sucked into — habits that may be doing your fitness a disservice.

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References

1. Fortes LS, Nakamura FY, Lima-Junior D, Ferreira MEC, Fonseca FS. Does Social Media Use on Smartphones Influence Endurance, Power, and Swimming Performance in High-Level Swimmers? Res Q Exerc Sport. 2022 Mar;93(1):120-129. doi: 10.1080/02701367.2020.1810848. Epub 2020 Sep 15. PMID: 32930640.
2. Gantois P, Lima-Júnior D, Fortes LS, Batista GR, Nakamura FY, Fonseca FS. Mental Fatigue From Smartphone Use Reduces Volume-Load in Resistance Training: A Randomized, Single-Blinded Cross-Over Study. Percept Mot Skills. 2021 Aug;128(4):1640-1659. doi: 10.1177/00315125211016233. Epub 2021 May 17. PMID: 34000894.
3. Bigliassi M, Karageorghis CI, Bishop DT, Nowicky AV, Wright MJ. Cerebral effects of music during isometric exercise: An fMRI study. Int J Psychophysiol. 2018 Nov;133:131-139. doi: 10.1016/j.ijpsycho.2018.07.475. Epub 2018 Jul 27. PMID: 30059701.