When executed properly, strength training can, as Wikipedia aptly puts it, “provide significant functional benefits and improve overall health and well-being.” Personally, I call it the “Fountain of Youth.” Train correctly, and you can expect stronger muscles, less fat, improved joint function, reduced injury risk, and better heart health.
However, to reap these benefits, you must do it correctly! As a coach, I’m a HUGE advocate of proper technique and mindful execution. Today, I’m sharing the “Top 10 Strength Training Mistakes 🏋🏼.” These apply to everyone—from seasoned athletes to beginners looking to make gains. Let’s dive in!
This is a fast track to injury and frustration. Whether in the gym, pool, or on the road, comparing yourself to others will derail your progress. Every person’s journey is unique, with different genetics, training, and recovery needs.
Triathletes, take note: stick to your own plan and focus on your growth. Leave your ego at the door and celebrate your progress—it’s yours alone!
Beginners often think cutting fat to zero will help them lose weight and build muscle. Wrong! Your body needs calories, fats, carbs, and protein to recover, repair, and grow muscle. Without adequate nutrition, you’ll stall your progress.
Consult a nutrition coach or use tools like my Macro Calculator to determine the proper balance of nutrients for your training.
While fueling your body is essential, overdoing it—especially on protein or empty calories—can be counterproductive. Excessive animal protein, for example, can have long-term health risks, and overeating in general can lead to unwanted fat gain.
Find a balanced approach. Avoid rewarding workouts with donuts and poor food choices. Dial in your macros for the best results.
Whether in the gym or during triathlon training, setting goals is vital—but they need to be realistic. For example, expecting to break 10 hours in your first Ironman may be premature. Similarly, don’t expect to become a powerlifting champion overnight.
Set achievable goals with the guidance of a coach and celebrate incremental progress. Progress takes time, consistency, and patience.
Sleep is when your body repairs the muscle you’ve worked hard to build. Without it, recovery and growth are stunted. Athletes who push their limits need more sleep than the average person—likely 7–9 hours.
Sleep deprivation increases stress hormones and undermines your fitness goals. Prioritize rest to support your training and overall well-being.
For more tips, check out my blog on the importance of sleep.
Consistency is key! Strength training twice a week (minimum) is critical to building and maintaining muscle—especially for triathletes balancing swimming, cycling, and running. During the off-season, aim for 3 sessions a week to maximize gains.
Track your workouts to monitor progress and ensure you’re sticking to the plan.
To see results, you need to push yourself. This means using weights that are challenging. Aim for 8–12 reps at 65% of your max lift, performing 3–4 sets. Proper intensity leads to muscle stress, growth, and strength improvements.
Don’t go through the motions—train with purpose!
Busy gyms can throw a wrench in your routine. If you’re stuck waiting for equipment, have a backup plan or opt for free weights or bodyweight exercises.
Pro tip: avoid peak hours, leave your phone in your locker, and stay focused. Maximize your time by keeping your rest periods productive.
Repetition breeds plateaus. If you’re using the same machines, weights, reps, and sets week after week, your progress will stagnate. Constantly challenge yourself by increasing weights, adjusting sets, or trying new exercises.
Muscle adapts to stress. Keep it guessing for continued growth.
Progress takes time. Gains can feel small at first, but quitting early guarantees you’ll never reach your full potential. Stick to your plan, trust the process, and celebrate the little wins along the way.
Consistency, proper nutrition, and rest are non-negotiable. Remember: winners never quit, and quitters never win.
Final Thoughts Avoiding these common mistakes will help you maximize your strength training results. When in doubt, consult a coach or fitness professional. Everyone’s body is unique, so your training plan should reflect your individual needs and goals.
If you’re ready to take your strength training to the next level, check out my book on Amazon and start building your own Fountain of Youth! 💪
