Alright, ladies, you know you should be strength training. You’ve already read my article talking about why strength training is important, and you’re ready to get started. But before you do, make sure you read through this article first!
I am highlighting 10 of the most common strength training mistakes women make and how to avoid them. I have personally made all of these mistakes, so this is coming from my own experience as well as my years of experience coaching other women.
Let’s make sure we’re getting the most out of our workouts by avoiding these 10 common mistakes.
Strength Training Mistakes I See The Most
Mistake #1: Not Lifting Heavy Enough
I know you might have some reservations about lifting heavy because you don’t want to get “bulky,” but hear me out. It takes a lot of time, effort, consistency, and often performance-enhancing drugs for women to grow big, bulky muscles. Women simply don’t have enough testosterone.
Instead of playing it safe and not picking up a weight heavier than 5 lbs, we need to be challenging ourselves! If you start with 5s and quickly realize you can do more, it’s time to do more! Don’t be afraid to pick up heavier weights – this is how we build and define our muscles.
Progressive overload is the key to making body composition changes (decreased fat, increased muscle) to achieve the lean, toned, and sculpted look you’re seeking. This isn’t possible if you aren’t willing to step outside of your comfort zone, pick up heavy (for you, this is all relative) weights, and get to work.
Mistake #2: Chasing Calorie Burn
I know that most of us have been conditioned to believe that the only way to lose weight and see results is to burn as many calories as possible, that’s why most of us are retired cardio bunnies. Even though we’ve transitioned into weight training, we have to keep in mind that we’ll need to shift our mindsets from “how many calories can I burn” in a workout to “how intentional can I be with my workout.”
Most strength training workouts don’t burn a ton of calories during the actual workout – that’s normal, so don’t panic if your watch is telling you that you “only” burned X calories (these are highly inaccurate anyway). The beauty of strength training is that its purpose is to build muscle, which happens after the workout is over. The more muscle you have, the more calories you will burn at rest, which is far superior to the calories you burn in a cardio session, which your body quickly adapts to anyway. Stop judging your workouts based on the calories burned and start judging them by how much effort you put into them.
Mistake #3: Neglecting Form
We often jump into strength training without taking the time to learn the movements. Or, we pick up heavy weights that we’re not ready for and compromise our form. Improper form can lead to injury and injuries can de-rail your entire journey.
The best way to ensure proper form is to watch form cue videos, read form cue tips, and then begin working on your form using body weight or very lightweight only before progressing. It’s important to nail your form first before trying to perform the exercise with heavy weights.
Mistake #4: Skipping Warm-ups and Cool-downs
Warming up our muscles and joints prior to beginning a workout and then cooling things down with a stretching routine is essential for injury prevention and optimal performance. When we go into a workout “cold” we’re more likely to tweak something or pull something vs. taking the time to warm up the working muscles and then getting into the work.
The same can be said for cool-downs. It’s important to stretch things out and allow your body to recover a bit before jumping right back into your next task. Taking these steps helps to make sure that you’re getting the most from your workout while also preventing injuries.
Mistake #5: Avoiding Compound Movements
I see a lot of women avoiding the compound lifts that should be the base of their fitness routine. A quality strength training program will include the main compound lifts: squats, presses, hinges, pull-ups, etc. Instead, they are focussing on accessory movements that work smaller muscle groups.
While accessory movements are great and should be utilized as part of a well-rounded workout, they shouldn’t be the meat of your workout. Compound movements are your core strength exercises that utilize multiple muscle groups at once and create a fit, functional body. Don’t skip these.
Mistake #6: Not Following a Structured Program
This is a big one for women. Unfortunately, thanks to the internet, we’re constantly flooded with options and many of us get FOMO and/or shiny object syndrome. We see Suzy Sweat doing this certain exercise that she swears by for a “flat tummy” and we start to second guess the plan we’re on, so we jump ship and try what she’s doing.
We think following a structured plan where we repeat workouts is boring and hard to stick with, yet we’re stuck feeling like we’re working so hard and not seeing results…
Results are built from structure and consistency. You need to follow a structured plan that’s designed to deliver results. And you have to stick with it long enough to actually see and feel the results. If you’re following a sub-par program that’s willy-nilly with the format or you’re hopping from one program to the next, it’s time to get serious about your results and follow a structured program.
Mistake #7: Overtraining Without Rest Days
More is not necessarily better when it comes to your strength training routine. When it comes to getting the best results possible, you need to understand that results are built in your time off, so if you’re not giving your body any time off, you’re probably not going to experience the best results.
I think a lot of the overtraining that we see with women comes from our belief that we need to be doing more, more, more in order to burn calories and keep the results rolling, however, the opposite is true. Muscle is built during rest. We need rest days or else our efforts will be for nothing. This doesn’t mean you should be sitting on the couch like a bump on a log all day long on your rest day, it simply means you’re taking a day off from training – daily movement is still encouraged.
I recommend working out no more than 5 days per week and having a minimum of 2 rest days per week. You won’t lose progress, promise.
Mistake #8: Neglecting Nutrition
This is another biggie – we can work out until we’re blue in the face every day, but if our nutrition isn’t aligned with our goals, we’re going to be spinning our wheels. For someone like me who loves to eat all the foods, this was a huge bummer when I made this connection.
Thankfully, I discovered macros and how to fuel my body properly while still enjoying all the foods I love and now I can take an educated and aligned approach to my goals.
The truth of the matter is that until you start prioritizing your nutrition needs, your results in the gym will be lackluster. If you haven’t discovered the powder of eating a macro-balance diet, you can start your journey with my Getting Started With Macros Guide.
Mistake #9: Focusing on Appearance Over Strength
I know you likely have some aesthetic goals pertaining to your strength training, but if that’s the main reason you’re doing it, it won’t be enough to sustain you long-term. It’s important to shift your mindset from wanting to look a certain way to wanting to feel a certain way.
Instead of being so laser-focused on the scale going down or muscle growth and appearance in a certain area of your body, try focusing on how much stronger you’re getting week to week and how good you feel. Think of the investment you are making into your future self by showing up and putting in the work.
This is especially important for women because as we age, our chances of developing osteoporosis and other degenerative conditions is high. Strength training and building muscle is one of the best and most effective ways to combat these conditions and keep you’re body fit, healthy, and aging gracefully.
Mistake #10: Comparing Yourself to Others
This 10th and final mistake is a big one. Too often we as women compare our bodies and our journeys to others and it’s truly such a shame. We’re all living in different bodies with different experiences and different starting points.
Women often look at another woman’s day 500 and compare it to their day 1. We also have unrealistic expectations of looking like another person or achieving a similar body composition when we are all made up differently genetically.
My best advice is to stay in your own lane, keep your head down, and focus on your personal wins and progress. Celebrate your achievements (big and small) along the way, and unite with a group of women who are on similar journeys but aren’t there to compare or shame, just to support and encourage each other.
Final Notes
Beginning a strength training journey is one of the best decisions you can make as a woman, but it’s important to avoid these common pitfalls to ensure you’re making the most of your time spent in the gym.
If you’re looking for a strength training program that helps ensure you don’t make these mistakes, consider joining the FHM+ App. Our all-in-one app and strategic workouts help ensure you get the best results possible while protecting your body and your peace.
