Bartlett Strength and Conditioning

Strength training is one of the most effective ways to build muscle, increase endurance, and improve overall health. However, many people make common mistakes that can either hinder their progress or, worse, lead to injury. As an online strength coach, it’s crucial to understand these mistakes and provide solutions to help your clients train safely and effectively.

In this post, we’ll go over some of the most common strength training mistakes and, more importantly, how to fix them so that you can maximize your training results while staying injury-free.

1. Neglecting Proper Warm-up

One of the biggest mistakes people make before jumping into their strength workouts is neglecting a proper warm-up. A good warm-up increases blood flow to your muscles, improves flexibility, and primes your nervous system for the upcoming workout. Without it, you risk injury and may not perform at your best.

How to Fix It:

Start with dynamic stretches that target the muscles you’ll be using during your workout. For example, hip circles, leg swings, or arm circles can activate your joints and muscles, reducing the risk of strains.

2. Using Poor Form or Technique

Improper form is not only a surefire way to get injured, but it also prevents you from targeting the right muscles. Whether it’s rounding your back during deadlifts or not engaging your core during squats, bad form can lead to long-term issues like joint pain and muscle imbalances.

How to Fix It:

Start by learning the fundamentals of each exercise, focusing on the technique before adding weight. Use a mirror or ask a coach to check your form. When lifting heavy, consider using lighter weights until your form is consistent. If needed, ask for professional guidance or use online resources for instruction. It might also help to record your movements so you can self-assess and correct issues as you go.

3. Skipping Rest and Recovery

Rest and recovery are often overlooked in strength training routines, but they are just as important as the workouts themselves. Your muscles need time to repair and grow stronger, and skipping rest days or not allowing for adequate recovery can result in overtraining, fatigue, and even burnout.

How to Fix It:

Make sure to schedule rest days throughout the week. Depending on your training intensity, 48 hours between workouts for the same muscle groups is ideal. Don’t forget the importance of sleep, as this is when your body repairs itself most effectively. Additionally, consider incorporating active recovery like stretching, foam rolling, or light cardio to keep blood flowing to the muscles without stressing them too much.

4. Lifting Too Heavy, Too Soon

It’s easy to get caught up in the desire to lift heavy and make rapid progress. However, starting with weights that are too heavy for your current fitness level can lead to poor form and injuries, especially to the joints and tendons. Lifting heavy too soon also increases the risk of overtraining and muscle strain.

How to Fix It:

Focus on building a solid foundation first. Start with a weight that allows you to perform exercises with perfect form, and gradually increase the load over time. Progressive overload is key to strength training success, but it’s essential to add weight in small increments. Aim for about a 5-10% increase in weight when you can complete your reps with good form and without excessive strain.

5. Neglecting Mobility and Flexibility

Many strength athletes focus solely on building strength and power, neglecting the importance of flexibility and mobility. Limited mobility can impair your form, reduce your range of motion, and limit your potential in exercises like squats, deadlifts, and overhead presses.

How to Fix It:

Incorporate mobility exercises into your routine. Stretching and foam rolling can improve flexibility, while dynamic mobility drills can increase your joint range of motion. Take a few minutes at the end of each workout to stretch or perform mobility exercises targeting areas of tightness, like your hips, shoulders, and lower back.

6. Not Tracking Progress

Many people train without tracking their progress, which makes it difficult to identify areas for improvement or see if they are progressing toward their goals. Without tracking, it’s easy to become complacent and not realize that you’ve plateaued.

How to Fix It:

Start tracking your lifts, reps, sets, and weight. Keep a workout journal or use a fitness app to log your progress over time. This will help you identify trends and weaknesses in your training and allow you to make adjustments accordingly. Regular progress checks (e.g., every 4-6 weeks) can also help you gauge whether you need to make changes to your program.

7. Skipping Core Training

The core is the foundation of all movement. Whether you’re lifting, running, or playing sports, a strong core stabilizes your body and protects your spine. Neglecting core training can lead to poor posture, back pain, and compensatory movements that stress other areas of the body.

How to Fix It:

Incorporate a variety of core exercises into your routine. Planks, dead bugs, leg raises, and bird dogs are just a few examples. Don’t just rely on crunches—focus on functional core movements that engage multiple muscle groups and improve overall stability. Aim to train your core 2-3 times a week.

8. Not Fueling Your Body Properly

Strength training is demanding on the body, and your nutrition plays a crucial role in how well you perform and recover. Skipping meals, not getting enough protein, or not hydrating properly can leave you feeling sluggish, weak, and increase your risk of injury.

How to Fix It:

Make sure you’re consuming enough calories to fuel your workouts and support muscle growth. Aim for a balanced diet with an adequate amount of protein, carbs, and healthy fats. A general guideline is to consume 1.6-2.2 grams of protein per kilogram of body weight. Hydration is also key—be sure to drink plenty of water before, during, and after your workouts.

Final Thoughts

Strength training is an incredibly rewarding journey, but it requires attention to detail, consistency, and patience. By avoiding common mistakes like neglecting warm-ups, using poor form, and skipping rest, you can train smarter and reach your goals faster. Remember, quality is always more important than quantity, and the small adjustments you make today will set you up for long-term success.

If you’re ever unsure about your form, progression, or training plan, don’t hesitate to reach out for professional advice. A little guidance can go a long way in ensuring you’re on the right path to becoming the strongest version of yourself. Happy lifting!

Until next time…

Be Strong. Be Courageous.