Feeling tired often? Lacking energy? Many of us make unconscious mistakes that hinder our training and results. Learn about the most common pitfalls and how you can avoid them to reach your goals faster.
Whether you’re a beginner or have been training for a while, there are simple adjustments that can significantly improve your results. By eliminating bad habits and mistakes, you can enhance both the quality of your training and the outcomes. Here are 10 common mistakes that many people make – and tips on how to avoid them.
1. You don’t track what you’re lifting
Why it’s a mistake: Without tracking what you’re lifting, you can’t measure your progress. Progressive training, where you gradually increase weights, is key to building strength and muscle mass.
How to avoid it: Keep a training log where you record both weights and repetitions each time you train. If you’re running, note your times for each distance. For strength training, write down the weights for exercises like deadlifts and bench press. Seeing your progress on paper gives both motivation and a clear plan for increasing the load.
Research has shown that people who log their training progress have a higher chance of improving their results, as they can identify patterns and adjust their training accordingly (Schneider et al., 2019, Journal of Sports Sciences).
2. Your training isn’t planned
Why it’s a mistake: Without a plan, it’s easy to get stuck in the same routines or not challenge yourself enough.
How to avoid it: Plan every session carefully, based on what you did last time. If you’re into strength training, think about which weights you should increase to ensure continuous progression. This could mean adding 2.5 kg per session or adjusting the number of sets and reps. It’s also helpful to follow a training program, ideally for 6-8 weeks, to give your body time to adapt.
Studies published in the European Journal of Applied Physiology show that systematic progression in strength training is crucial for long-term muscle growth and strength development (Rhea et al., 2003).
3. You constantly switch programs
Why it’s a mistake: Training programs are designed to yield long-term results. If you keep switching programs, you don’t give your body enough time to adapt.
How to avoid it: Stick to the same training program for at least 6-8 weeks. This gives your body time to adjust and develop. Programs are structured to build on previous progress, so don’t change before you see results from the one you’re doing.
Research on periodization and training planning (Häkkinen et al., 1998, Medicine and Science in Sports and Exercise) suggests that maintaining consistency in training programs is important for long-term progress.
4. You’re doing too many unnecessary exercises
Why it’s a mistake: Isolation exercises, like bicep curls or tricep extensions, are great for targeting specific muscle groups, but they aren’t as effective for building strength and muscle mass as compound movements.
How to avoid it: Focus on compound exercises like squats, bench press, deadlifts, and overhead press. These movements activate larger muscle groups and are the most effective for building strength and muscle mass. You can still include isolation exercises as a complement, but focus the majority of your energy on the big lifts.
A review of strength training’s effect on muscle mass and strength (Schick et al., 2010, Journal of Strength and Conditioning Research) shows that compound exercises are more effective than isolation exercises for building muscle mass and strength.
5. Your technique needs improvement
Why it’s a mistake: Poor technique increases the risk of injury and prevents you from lifting as much as you could with proper form.
How to avoid it: Work on your technique before adding weight. It’s better to lift lighter weights and perform the exercises correctly than to load up on weight and risk injury. Use a mirror or film yourself to get feedback on your form.
A study published in Sports Medicine (Granacher et al., 2013) shows that good technique is crucial for avoiding injuries and optimizing strength training results.
6. You don’t rest long enough between sets
Why it’s a mistake: If you don’t give your muscles enough time to recover, you won’t be able to lift as heavy, resulting in less stimulus for muscle growth.
How to avoid it: Rest for 2-5 minutes depending on the intensity and training goal. For heavy strength training (1-5 reps per set), you need longer rest, while you can rest shorter for lighter or endurance-focused training. Use the rest period to recover so you can give your best effort during the next set.
A study in Strength and Conditioning Journal (Ivey et al., 2000) confirms that longer rest between sets leads to better performance during heavy strength training.
7. You’re not training hard enough
Why it’s a mistake: If you don’t push yourself hard enough, your results will stagnate.
How to avoid it: Push yourself to failure occasionally, especially in your final sets. If you can do 5 reps with 100 kg in the bench press and want to increase, you need to push yourself hard to reach 102.5 kg. Sometimes, it requires extra mental focus and effort to break through plateaus.
Studies on training to failure (Zourdos et al., 2016, Journal of Strength and Conditioning Research) show that training close to muscular failure can lead to greater muscle growth than stopping with more reps left in the tank.
8. You’re not eating enough
Why it’s a mistake: If you want to build muscle, you need a calorie surplus and adequate protein. Without this, your progress will be limited.
How to avoid it: If you struggle to get enough food, start weighing your meals and ensure you’re gaining weight over time. It’s also a good idea to increase your protein intake, especially if you’re training for muscle growth. Drink calorie-dense beverages like milk, which provide nutrition without being as filling as solid meals.
Research published in American Journal of Clinical Nutrition (Pasiakos et al., 2015) confirms that higher protein intake is critical for optimizing muscle growth during strength training.
9. You’re focusing too much on supplements
Why it’s a mistake: Supplements are a complement, not a solution to all training problems. Many people focus on supplements instead of addressing the fundamentals of training and nutrition.
How to avoid it: Rely on your diet as your primary source of nutrition. Supplements like protein powder, creatine, or BCAAs can be useful in some cases, but they should always come after optimizing your training and diet. Focus on eating a balanced and nutrient-dense diet first and foremost.
A review of the role of supplements (Hickey et al., 2012, Journal of the International Society of Sports Nutrition) confirms that supplements can be helpful, but they should be used in the context of a well-balanced diet and proper training.
10. You’re aiming for too many different goals at once
Why it’s a mistake: If you try to achieve too many things at once, you risk losing focus and motivation.
How to avoid it: Choose one or two primary goals and focus on them. For example, if you want to build muscle, set strength goals for the key exercises and create quarterly milestones. Keep your goals visible to maintain motivation, and make them concrete, e.g., “I will bench press 120 kg for 5 reps in 6 months.”
According to a study on goal-setting (Locke & Latham, 2002, American Psychologist), focusing on specific, measurable goals increases the likelihood of success.
Conclusion
By avoiding these 10 common mistakes, you’ll see faster results and achieve your training goals sooner – whether your aim is to build muscle, get stronger, or improve endurance. Remember: It’s not shortcuts that lead to long-term success, but consistent and well-planned training.
