Mistakes are a part of life — it’s how you learn. Keep on making the same mistake over and over, however, is something to take notice of and make a priority to fix whatever your setback may be. You’re better than that, and when you know more and know better, better things start to happen — especially when it comes to fixing these common strength training mistakes.
You could be holding back your progress by making some mistakes you may not even know you’re making — such as these four key training progress stallers.
A lack of gains oftentimes results in an increase of frustration, and you don’t want any part of that messing with your training psyche. Instead of tearing down your program — again — take a look at what could be the four strength training mistakes that have nothing to do with technique that may be holding you back.
Mistakes are not terrible as they can be an effective way to learn even when you get hurt. Because you will not be doing that again right? While making mistakes is part of the learning process, fixing your strength training mistakes while under the barbell keeps you safe, helps prevent injuries and medical bills reducing them while efficiently making progress.
Here are four strength training mistakes to avoid:
Stop Testing Strength All The Time, Build It Instead
How many times have you seen lifters go balls to the wall only to come back and do it again the next day? This is what’s commonly called ego lifting, and you’ve either done it, encouraged it, or witnessed it. This is not implying training hard is bad but not every session needs to be a one-rep-max fest.
Getting the reps in, adding more volume and intensity while lifting with good form and technique is also a form of progress. Chasing numbers is a worthy pursuit, doing it at the expense of your body and ability to recover from training-to-training invites overtraining and injury.
What To Do Instead
Dr.Travis Pollen, owner of 3M Athletic Performance explains how to build strength while still training hard and chasing PR numbers.
“Have a broader definition of progress. Many lifters tend to focus on their one-rep max. They test it often, and as soon as it stops increasing, they jump to a new training program.
For me, my target rep range is five to ten reps and for each session, I do a bunch of warmup sets on my way to my test weight for the day. Depending on how I’m feeling, some days I’ll go for a new lower-rep PR (5-7 reps). Other days I’ll shoot for a new higher-rep PR (8-10 reps).
The freedom to go heavier or lighter depending on the day affords me the autoregulation I need to make progress every session.”
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Program Hopping
The grass is always greener on the other side, especially when you’re not making progress. There’s a temptation to try some new when you feel you have stalled and that program on Instagram looks awesome. It’s human nature as we’re saturated with what’s new and hip and photo shopped pictures of their results.
Sometimes there are a bunch of other factors as to why your current program is not working including recovery, diet, or the program is not the right fit for you. Plus, it takes time to see progress, and jumping ship too early means you’ll never see the final result. This is not saying you should never program hop.
Change is needed if you have become stale, training becomes a chore, or you really have plateaued. However, programming hopping constantly doesn’t give you a chance to adapt to your current program. It is a fine line.
What To Do Instead
In my experience, finish the program first and then see if it worked or not. Assess whether after six weeks if you’ve changed your body composition, increased strength, or lost inches. If you’ve really seen no changes after around six weeks and you’re recovering correctly, then trying a new program is fine.
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You’re Chasing Two Rabbits And Catching None
Program hopping and chasing two fitness goals at once usually go hand in hand. One moment during your strength program you want fat loss because you see a little flab developing. You want strength during your fat-loss phase because your strength numbers are dropping off. And you want them both at once.
Then you’re stuck in no man’s land.
Chasing more than one goal at a time is doable, but doing this takes more time, effort, and patience. It’s easier and quicker to focus your efforts on just one goal. Once you crush it, focus all your efforts on the next goal and go get it.
What To Do Instead
Instead of chasing two goals at once, break your programming up into phases where you focus on one goal like strength training for six to 12 weeks. When you hit your strength numbers perform a de-load week. Then if you’re feeling up for it move on to fat loss or hypertrophy phase. Breaking up your programming into phases keeps variety in your training, prevents you from boredom and overuse injuries.
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Not Prioritizing Strength
Endless metcons, high-intensity cardio, and performing higher reps are great for feeling the burn and improving conditioning, but these will not get you stronger. In fact, no matter what your fitness goals are, getting stronger in the core lifts will make it all happen sooner.
Why?
Getting stronger in the core lifts means you’ll have more gas in the tank and a bigger physical capacity to do more. Does a car go farther with half a tank of gas rather than a full tank? No of course not. That’s what building strength will do for you: It gives you more gas in your tank.
What To Do Instead
Pick a core lift like a press, pull, or a squat variation and work between two to six reps, keeping the reps under 25. Add this to any program you’re currently doing. Concentrate on good form, adding weight to the bar, or reps your current weight. Do this for four to six weeks and you’ll be headed in the right direction.
