7 Common Strength Training Mistakes And How To Fix Them



Published on: 22-Jul-2022


10 min read


Updated on : 18-Dec-2023






7 Common Strength Training Mistakes And How To Fix Them

7 Common Strength Training Mistakes And How To Fix Them

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Are you striving to become stronger and more resilient but feeling like your progress is stuck in first gear? Do you ever wonder why the majority of us are far from reaching the strength levels of the top 10% of the population, where men can bench press 100 kg, squat 120 kg, and deadlift 150 kg, and women can achieve 47 kg, 70 kg, and 89 kg for these respective exercises? The startling reality is that most of us are making common weight training mistakes and are unaware of them.

This blog will delve into common strength training mistakes and provide transformational tips on fixing them, allowing you to reach your true strength and weight loss potential. As the statistics have shown, these strength standards and weight loss goals are within reach for most of the population.

So, let us check out the most common strength training mistakes and discover the practical steps you can take to fix them for a more robust and healthier you.

Table Of Contents

1. What Is Strength Training?

2. 7 Common Strength Training Mistakes And How To Fix Them

3. 6 Goal-Setting Tips For Avoiding Strength Training Mistakes

4. The Final Say

5. FAQs

6. References

What Is Strength Training?

Strength training, also known as weight training, is vital for muscle gain, improving bone density, and boosting metabolism. Think push-ups, squats, or lifting those dumbbells. By progressively increasing the intensity or difficulty of these exercises, your muscles adapt and grow, boosting your overall resilience. It's like building bridges within your body, making you stronger, fitter, and ready to tackle any challenge!

To make the most of your journey and prevent common weightlifting mistakes, focus on proper form - which causes 30% of workout-related injuries. Seek guidance for correct exercise techniques and avoid overtraining (linked to approximately 20% of workout injuries) by adhering to a structured workout plan and allowing sufficient rest.

A proper warm-up (reducing the risk of muscle strains and injuries by about 25%) and balanced workouts are essential in strength training. Refraining from neglecting muscle groups while overworking others is a common mistake.

Utilise compound or dumbbell exercises like squats and deadlifts to engage multiple muscle groups. Avoid these common strength training errors for a safer and more effective strength training experience, ensuring you build a healthier and stronger body.

7 Common Strength Training Mistakes And How To Fix Them

Let us explore seven common strength training mistakes and provide you with practical solutions to correct them.

1. Neglecting Proper Warm-Up

Skipping a proper warm-up before your strength training session can increase the risk of injury and hinder your workout performance. When your muscles are cold, they are less pliable and more prone to strains and sprains.

How to Fix This:

  • Spend 5-10 minutes on a dynamic warm-up to fix this mistake.

  • Incorporate exercises like leg swings, arm circles, and bodyweight squats to elevate your heart rate and loosen up your muscles.

  • This will prepare your body for the upcoming workout, making it safer and more effective.

Also Read: The Best Way To Improve Health Is To Exercise Daily

2. Overlooking Form and Technique

Neglecting proper form and technique during exercises can reduce their effectiveness and increase the likelihood of injuries. Incorrect format unnecessarily strains joints and muscles, leading to pain and long-term issues.

How to Fix This:

  • To correct this mistake, prioritise form and technique in every repetition.

  • If you need clarification on your form, consider seeking guidance from a certified trainer or using mirrors and video recordings to self-assess.

  • Remember, quality reps are more valuable than quantity.

Also Read: All About Pre- Workout Supplements

3. Lifting Too Much Weight

Using weights too heavy for your current strength level can compromise your form and increase the risk of muscle or joint injuries. It can also hinder your ability to complete a full set of repetitions.

How to Fix This:

  • To address this issue, select a weight that allows you to perform a complete set with proper form and technique while challenging your muscles.

  • Gradually increase your weight as you grow stronger, aiming for progression.

4. Skipping Recovery Days

Insufficient rest and recovery between workouts can lead to overtraining, chronic fatigue, and decreased muscle growth. Recovery is essential for allowing your muscles to repair and grow stronger.

How to Fix This:

  • To avoid this mistake, incorporate regular rest days into your training schedule.

  • Prioritise adequate sleep, nutrition, and hydration.

  • Use recovery techniques like foam rolling, stretching, and light mobility exercises to help your body recuperate.

Also Read: Training Right: The Importance Of Rest And Recovery 

5. Ignoring Compound Exercises

Isolation exercises, which focus solely on single joints, can limit the overall effectiveness of your strength training routine. Compound exercises, on the other hand, engage multiple muscle groups simultaneously and provide more efficient results.

How to Fix This:

  • To remedy this mistake, include compound exercises like squats, deadlifts, and bench presses.

  • These exercises work for multiple muscle groups, increasing strength and functional fitness.

6. Taking Inadequate Nutrition

Neglecting your diet can impede muscle growth and recovery. Inadequate protein intake, insufficient carbohydrates, and unhealthy fats can all hamper your strength training progress.

How to Fix This:

  • To fix this mistake, ensure your diet is well-balanced.

  • Aim for 1.2 to 2.2 grams of protein per kilogram of body weight to support muscle recovery and growth.

  • Include a variety of nutrient-rich foods, and stay adequately hydrated.

7. Lack of Progress Tracking

Failing to monitor your workout progress can stagnate your strength training journey. With tracking, it is easier to determine what's working and needs improvement.

How to Fix This:

  • Keep a workout journal or use a fitness app to record your sets, repetitions, and weights to address this mistake.

  • Monitor your progress over time and make necessary adjustments to keep challenging yourself.

  • Tracking your journey helps you stay motivated and achieve your fitness goals.

6 Goal-Setting Tips To Avoid Strength Training Mistakes

To help you avoid common strength training mistakes and stay on the right track, here are six goal-setting tips tailored just for you:

1. Define Specific Objectives

It is essential to set specific, well-defined goals. Vague objectives like "getting in shape" will not cut it. Be precise about what you want to achieve. For example, you might aim to increase your bench press by 20% in the next three months.

2. Make Your Goals Measurable

Use numbers to quantify your progress. For instance, you could aim to reduce your body fat percentage from 25% to 20%. Measurable goals allow you to track your achievements more effectively.

3. Set Realistic Targets

While it is essential to aim high, it is equally crucial to be realistic. Setting unrealistic goals can lead to frustration and burnout. Research indicates that aiming for a 5-10% strength increase every eight weeks is a practical and achievable target for many individuals.

4. Establish A Time Frame

Without a deadline, your goals might languish. Assign a specific timeframe to your goals. For example, you could strive to complete your first unassisted pull-up within three months. Having a timeframe keeps you accountable and motivated.

5. Break Down Larger Goals

If your ultimate goal is substantial, it can be overwhelming, like weight loss. Break down your larger goals into smaller, manageable steps to avoid feeling daunted. For example, if your long-term goal is to deadlift twice your body weight, set smaller milestones along the way.

6. Stay Flexible And Adapt

Strength training is not always a linear journey. You might encounter setbacks or find that specific goals need adjustments. Be flexible and willing to adapt your goals as necessary. Remember that progress, even if slower than expected, is still progress.

The Final Say

To make the most of your strength training journey, avoiding standard weight lifting, weight training, and strength training mistakes is vital. By paying attention to proper form, gradual progression, and balanced workout routines, including aerobic exercises, you can maximise the effectiveness of your strength training program while reducing the risk of injuries.

So, remember these tips as you embark on your strength training journey and enjoy the benefits of a more muscular, healthier body.


1. How can I tell if I'm using proper form during my strength training exercises?

Ensuring proper form involves observing your body alignment and movement. Consider seeking guidance from a fitness professional, using mirrors, or recording your workouts to assess your condition.

2. What are the potential consequences of neglecting a warm-up before strength training?

Skipping a proper warm-up can result in muscle strains, joint injuries, and reduced workout performance. You may also fail to reach your full strength and muscle activation potential.

3. Can poor nutrition negatively impact my strength training progress?

Yes, inadequate nutrition can hinder muscle recovery and growth. Proper nutrition, including adequate protein intake, carbohydrates, and healthy fats, supports your strength training goals.

4. Are there age-related considerations for strength training to avoid mistakes?

Older individuals should be mindful of their form and consider any pre-existing medical conditions. Consulting a healthcare professional or experienced trainer can help tailor a strength training program to individual needs.

5. How frequently should I update my strength training routine to avoid plateauing?

Aim to change your routine every 8-12 weeks to prevent plateauing. Incorporate new exercises, increase weights gradually, or modify your sets and repetitions to continue challenging your muscles.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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