5 Common Strength Training Mistakes to Avoid

After 15 years of being a Strength Coach and Personal Trainer, I've seen countless people transform their bodies and lives through strength training. But I've also witnessed the frustration and setbacks that can occur when common mistakes are made.

Strength Training: Safer Than You Think

Before we dive in, it's important to address a common misconception: strength training is actually very safe, especially when done correctly. ​Studies show​ that it's far less likely to cause injuries compared to activities like running, cycling, or team sports.

That being said, it's still crucial to approach strength training with a smart and strategic approach. Here are the biggest mistakes to avoid:

1) Starting Too Hard, Too Fast

Just like you wouldn't start a marathon program by running 20 miles, you shouldn't jump into heavy lifting without building a foundation. Starting with an appropriate entry point is crucial for long-term success and injury prevention.

What’s your appropriate entry point? Well, there’s a lot of variables that may determine that. Luckily, it’s pretty easy to find so long as you:

• Start with moderate to higher reps for lifts you’re new to

• Choose weights that allow you to leave a bit in the tank

• Only do enough sets that you think you need to do to grow from

When starting a new program, I always like to ask myself, “can I do more next time?”. The answer should almost always be yes, unless you’re on the final week of the program, in which case, it’s time for a recovery week anyways.

If you have trouble with this, this is where working with an experienced coach can be invaluable. They can assess your current fitness level, identify any limitations, and design a program that gradually progresses you towards your goals.

2) Progressing Too Quickly

Once you've established a baseline, it's important to progress gradually. Just as you wouldn't increase your running mileage drastically overnight, you shouldn't jump to heavier weights or higher volume too quickly.

It's important to look at progression relatively. Adding 5 lbs to your squats when you're already lifting over 100 lbs is manageable. But adding 5 lbs to an overhead press that's only 30 lbs is a significant jump (over 15% increase!), and your body might not be ready for it.

A good rule of thumb is to increase the weight or resistance by no more than 10% per week (and usually closer to 5%). This allows your body to adapt and grow stronger without overstressing your muscles and joints.

Pro tip: If it’s an area that has a history of injury or sensitivity, I’d suggest being even more conservative. Some individuals I’ve even progressed only every other week and gotten incredible long term results.

3) Ignoring Individual Needs

The Back squat is great, but it doesn't mean it's the best way to train everyone's legs.

We all have unique bodies with different strengths, weaknesses, and limitations. Ignoring these individual needs can lead to aches, pain, and frustration.

A skilled coach can help you choose exercises and variations that are appropriate for your body and your goals. This might involve modifying exercises to accommodate past injuries or limitations, ensuring that you're training effectively while minimizing stress on vulnerable areas. At very least, a professional should be able to help to determine what types of exercises and load progressions would be inappropriate for an individual based on their injury history.

4) Inconsistent Form (and Overlooking Individual Variations)

You always hear how form is important, but in truth, it’s more nuanced than that. Form, or exercise technique, is not always a black-and-white issue. There are often multiple ways to perform a lift, each with its own nuances and considerations.

Think of it like this: there are many ways to squat. A high-bar, narrow-stance squat emphasizes the quads and knees, while a low-bar, wider squat emphasizes the hips and posterior chain. Neither is inherently "bad," but they load the body differently.

The Importance of Consistency

If you start a program squatting one way but then switch it up halfway through, you'll essentially be performing a new exercise. Your body hasn't adapted to the new loading pattern, so you'll need to adjust the weight and progress gradually to avoid injury.

Treat New Techniques Like New Exercises

Whenever you try a new technique or variation of a lift, treat it like a new exercise. Reduce the weight, focus on mastering the movement pattern, and gradually increase the load as your body adapts.

Finding the Right Form for You

There are numerous reasons why you should perform an exercise one way or another. What's important is that you’re performing it in a way that works for your body and your goals. Working with a qualified trainer can help you identify what that way is. They can also guide you through safe and effective progressions, ensuring that you're building strength without compromising your joint health.

5) Not Following the SAID Principle

Your training should align with your goals. If your goal is to gain muscle, you probably won't get much out of doing 1-rep maxes. If your goal is to get more explosive, sets of 20+ probably won't be effective. The same could be true for exercise selection. If there are certain movements or muscles you want to emphasize, you need to choose exercises that do so.

In the end, it comes down to the SAID principle (Specific Adaptation to Imposed Demands) and choosing a program that aligns with your goals. Failing to do so could result in wasting time that could have given you the results you wanted.

Learn to Optimize Your Training

By avoiding these common mistakes and prioritizing a smart, strategic approach to strength training, you can maximize your results, minimize your risk of injury, and enjoy a lifetime of fitness and well-being.

If you want to see how we can help you aviod these and other common training mistakes hit us up for a free consultation. We'll guide you, support you, and empower you to build a stronger, healthier, and more fulfilling life.

Remember, the key to a healthier future lies in making informed choices, prioritizing whole foods, and seeking professional guidance.