5 Strength Training Mistakes You Make, vloggerar, vloogger, ar

5 Strength Training Mistakes You Make

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You’ve been lifting for a while and you still enjoy training, but there are times when your gains have slowed and you’re frustrated by your lack of results. You think there is something wrong with your program and making some sort of change will get you back on track.

But before making a change, make sure you haven’t overlooked the obvious and gone straight to the complicated in your quest for improvement. Take a good look at yourself before rushing head long into changing things up.

1. The Program Hopping

It’s natural for lifters to think the grass is always greener on the other side. After all, you’re saturated with new exercise methods and techniques and the people following them on Instagram look incredible.

They look even better when your current program doesn’t seem to be doing squat. Changing programs is not necessarily a bad thing.

Change is needed when you’ve plateaued, or your routine has become stale. But too much program hopping doesn’t give your body a chance to adapt to your current program because results take time.

Rather Then What To Do

Finishing the program first and then evaluating whether it worked or not. For example, loss of body fat, smaller waist, bigger muscles or an increase in strength and conditioning.

But if you’ve really seen no changes after 6 weeks — and you’re eating enough and getting plenty of sleep — then it might be acceptable to try a new program.

2. Not Measuring The Progress

How do you know if a program is working when you’re not tracking progress?

If you’re not recording your sets, reps, weight lifted or taking measurements of your body parts and body fat levels during and after your program, you’re guessing and not assessing.

Going by what you see in the mirror and the scale shouldn’t be your only measurement of progress.

Rather Then What To Do

Buy a journal (or make a Google sheet you can access on your phone) and record sets, reps, and total volume to see if you’re making progress from week to week. Invest in a tape measure or a body fat tester and record your results.

Plus, occasionally testing your 1-RM — provided you’re fresh and you recover properly — can be helpful as well.

3. Not Prioritizing The Strength

Getting stronger means you’ll have more gas in the tank, and the ability to train more without burning yourself out. While there’s a bunch of strength standards, all you really need to worry about is adding weight to the bar or doing more reps with the same weight.

Rather Then What To Do

No matter what program you’re doing, you need to include lifts in the 2-6 rep range for cycles of between four to six weeks in the core lifts. Then you’ll be headed in the right direction.

4. Not Asking For Help

The idea of “perfect form” can be nebulous, given we’re all put together differently — your squat will look slightly different from my squat. You can take a deep dive on YouTube to find out how to do certain lifts correctly but this will only take you so far.

The point is: nothing beats a trained professional to pick up on any major technique issues.

Rather Then What To Do

If you’re training at a gym and you’re not able to hire a coach, politely ask a trainer to watch your form to pick up any glitches. Be open to any advice they give you. Furthermore, you can record your lift and send it in a coach who offers video technique service.

If you’re unsure about a lift, please ask for help. It will save you from trouble further down the road.

5. Ignoring The Pain

There are times when certain lifts hurt, and you feel the need to push through it because you feel you’ll be left behind, or you’ll lose strength. However, ignoring pain and exercising through it over a long period never leads to anything good.

Please remember the adage ‘if it hurts bad, just don’t do that’.

Rather Then What To Do

When an exercise hurts,  hanging the tool you’re using, body position, reducing your range of motion or performing a regression may help.

Whether it does or doesn’t help, be sure to see a physician if you’re experiencing pain.


Mistakes happen when you’ve been in the lifting game. But learning & limiting them will help you progress in the safest possible way without ending up on the physiyotherapist’s table.

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