Common Mistakes in Strength Training
When you're learning how to lift weights and get stronger, it's important to do more than just main lifts like squats, bench presses, and deadlifts.
Including accessory exercises, aka “assistance work,” will help you get better and stronger in those main lifts. But a lot of people make mistakes when it comes to incorporating accessory exercises.
Here are four common mistakes, explained in a way that makes sense for young lifters or anyone new to strength training.
Ignoring Your Weak Spots
The body is comprised of many moving parts, and some people make the mistake of missing key components in their training. For example, maybe you have amazing hamstrings, so deadlifts feel rewarding, but your quads are weak, so squats feel difficult. In this situation, people often lean harder into maxing out their deadlift, and they fail to take time to let their quads or smaller stabilizing muscles catch up.
It’s common for people to avoid training parts of their body that aren’t as strong. Instead, they keep doing exercises they like or are good at. While that might seem more enjoyable, it doesn’t help you improve. If your arms are strong but your legs are weak, only doing arm workouts won’t help you get better at things like squats. It’s important to work on the muscles that need more help.
Having trouble in a bench press? You might need to focus on your triceps.
Back gets tired when you deadlift? It could be time to build up your lower back.
No, it’s not as glamorous to work on your weak areas, but strength training isn’t solely about heading to the gym and strictly doing the machines you enjoy. It’s about a well-rounded plan for your body. The goal is overall health and strength, and part of that goal requires slowing down at times to ensure every part of your body is being properly trained and cared for.
A common overlooked muscle is the core. The core is the group of muscles in your torso or trunk that stabilize your spine and pelvis.
Some new lifters believe that main lifts alone are enough because they don’t understand that the core is so much more than just the abdominal muscles.
While your core is absolutely involved in the main lifts, it’s important to remember that doing specific isolation moves for the core is essential to preventing injuries.
Some of my favorites include:
Bird dogs
Side planks
Curl-ups
Try these out and watch your main lifts improve significantly!
Making It Overly Complicated
Sometimes people try to make their workouts too fancy. They use special tools like chains, bands, or BOSU balls because it makes them feel like they’re doing something. These things can be useful, but only if you know why you’re using them. If you’re still learning how to lift, you don’t need to add a lot of tricky stuff. Simple exercises done the right way are more important than using fancy equipment.
For example, instead of trying a squat with bands and chains, just practice regular squats with good form. Or instead of doing a weird balance move with one leg in the air, work on lunges or step-ups first. Once you get really strong and understand your body better, then you can try more advanced tools. But at the start, keep things simple so you can build a strong foundation.
Another mistake people make is switching exercises all the time. Maybe they get bored, or they see someone else doing a cool move and want to try it. But changing your exercises too much can make it hard for your body to get used to the workout. When you stick with the same helpful exercises for a few weeks or even months, your muscles get stronger because they learn what to do.
Think of it like learning a new sport or instrument. If you switch sports or songs every day, it’s hard to get good at any of them. But if you practice the same skill over and over, you improve. The same goes for weightlifting. If squats help your legs get stronger, don’t stop doing them just because they feel boring. Keep going! And focus on doing them better each time.
Also, don’t just copy what other people do. What works for someone else might not be right for you. If your goal is to get stronger at deadlifts, do the extra exercises that help you get better at deadlifts. Pay attention to your own progress, not what others are doing.
Poor Form
Using bad technique (i.e., letting your knees cave in during a squat) is a recipe for injury.
Always prioritize form over weight.
One of the most widespread mistakes in strength training is poor technique. Whether it’s arching your back to lift more weight in an overhead press, rounding your back too much during a deadlift, or flaring your elbows out during a bench press, improper form not only limits the effectiveness of the exercise, but it significantly increases the risk of injury.
The root of this mistake is often impatience or a lack of knowledge. Many lifters prioritize weight over technique, chasing heavier loads before mastering the fundamentals. But perfecting form—especially for compound movements—should be the foundation of any strength program. Learning proper alignment, joint movement, and breathing technique can drastically improve performance and safety.
Tip: Record yourself lifting, or work with a coach to spot and correct technical flaws before increasing weights.
Lifting Too Heavy Too Soon
It’s easy to fall into the trap of ego lifting—going for heavier weights before your body is ready. Whether it’s trying to keep up with someone else, or thinking more weight equals faster results, this approach often backfires.
Lifting too heavy without a solid base of strength, mobility, and form control puts undue stress on joints, tendons, and muscles. Instead of building strength progressively, this leads to poor mechanics, muscle imbalances, and a higher chance of overuse injuries.
Progressive overload is the key principle in strength training, but it should be done intelligently. Start light, focus on mastering the movement, and add weight gradually.
Building a solid foundation pays off long-term far more than chasing short-term numbers.
Lack of a Plan
A common story I hear is someone deciding to get fit, heading to their local gym, signing up for a membership, and then randomly using machines until they get tired. They rinse and repeat until they either hit a plateau and quit or, even worse, get injured. Walking into the gym without a plan may feel freeing at first, but over time, it’s a major barrier to progress. Random workouts lead to inconsistent stimulus, uneven muscle development, and difficulty tracking progress.
Going in without a structured routine leads to inconsistent results. The best method is to follow a program aligned with your goals (strength, hypertrophy, endurance, etc.) A well-designed strength training program should include clear goals, balance across muscle groups, scheduled recovery, and progressive overload (more weight, reps, or variations of intensity. However, adding too much weight, or not allowing enough recovery time, will lead to a higher risk of injury and will not allow your muscles to properly grow. While the lifts are a vital part of the process, muscles actually grow when you're resting, not lifting.
Tip: Follow a proven training program, or consult a coach to design one based on your goals, schedule, and current fitness level.
Lifestyle Outside of Lifting
Another common mistake is thinking that training is all that matters, but training is only half of the equation. What you do outside of the gym plays a massive role in your overall results. Your body needs proper nutrition and plenty of rest to rebuild and grow stronger.
Some of the common nutritional points you’ll often hear about are protein, total calories, and staying hydrated. All of these are essential for muscle repair and having energy to progressively overload your workouts. Stress, poor habits, overtraining, and skimping on sleep all limit growth hormone production, and they slow muscle recovery.
So let’s break some of those down a bit more.
Overtraining is a common problem in building strength. Usually this is someone with a balls-to-the-wall personality, or an inexperienced personal trainer who pushes their client too hard.
Without sufficient rest and proper nutrition, you will find yourself fatigued, irritable, and may even find your strength regressing. Muscles need time and nutrition to grow stronger and recover between sessions.
Regarding nutrition, finding your ideal protein intake is crucial.
0.7–1 gram per pound of ideal bodyweight is the recommendation for most people. So if you weigh 200 pounds and your goal weight is 140 lbs, then it’s typically recommended to consume 98 - 140 grams of protein per day. Including plenty of lean protein like chicken, fish, and supplemental protein powder can make this a manageable goal to hit on a daily basis.
For sleep, aim for 7-8 quality hours a night, as it’s crucial for muscle recovery and hormone balance.
Let’s also take a moment to talk about comparing yourself to others. Everyone’s body is different, and we’re all on our own journey. Focus on where you are now and where you want to be. Progress will come as long as you’re consistent.
Also, try to find realistic goals for progress. Getting too caught up in the aesthetics in strength training can lead to a lot of frustration and mental health issues.
And lastly, be patient. This is not an overnight journey. Strength gains take time. Think in terms of months and years, not individual sessions. Stay consistent, trust the process, and the results will follow.
Tip: Try for 7–8 hours of quality sleep per night, consume enough protein daily (around 0.7–1 gram per pound of ideal bodyweight), don’t overtrain, don’t compare yourself to others, and always remember the story of the tortoise and the hare.
Stay consistent and patient, and the results will come.
Conclusion
Don’t Ignore Weak Spots
While it can be easy to focus on the big muscles or fun lifts, it’s important to aim for balanced growth and make sure all the supporting muscles are doing their job.Keep It Simple, Silly
Sometimes simple is best. You don’t need fancy Instagram workouts or a new plan every 2 weeks. Focus on consistent effort and steady progress.Good Form
Sometimes doing things without perfect form is fine, but never move to heavier weights without good technique and certainty that your body is ready for that amount of weight. Good form allows us to push our muscles harder and reduce the risk of injury. So don’t let ego get in the way. Focus on controlled movement and great form.Progress Slowly and Wisely
Even with great technique, there’s a higher risk of injury and setbacks if you try to lift too much too soon. So go slow and controlled, and don’t compare yourself to others.Follow a Plan
Have a plan for progressively overloading the resistance over time, but because nutrition, hormones, and sleep all play a pivotal part, have a flexible plan that listens to your body. Focus on the long game of steady progress, not constant PRs.Respect Recovery and Lifestyle
Part of your plan should include how you’re supporting your strength training outside of the gym.Some key takeaways are: get plenty of sleep, dial in your nutrition, and don’t overtrain your muscles.
Remember, stay consistent, and enjoy the journey!