7 Common Strength Training Mistakes (and what to do instead)

You know how the saying goes — the devil’s in the details. And when it comes to strength training, those little details? They matter more than you think.

There’s been mountains of research on how to optimise weight training, and while a lot of it is geared toward bodybuilders or pro athletes, there are some key principles that apply to all of us — especially midlife women lifting for health, strength, and longevity.

Because here’s the thing: many of us were raised on a steady diet of cardio culture. We were taught that sweating buckets, keeping our heart rate sky-high, and burning 'all the calories' were the gold standard of a 'good' workout. So strength training can feel a bit... counterintuitive.

I train in three different gyms regularly. And since I don’t scroll between sets (:)), I see what’s going on around me — and let me tell you, there are a few classic missteps I notice over and over again, even among the hardest-working women in the room.

So let’s break it down:
Here are 7 common strength training mistakes I see on the regular — and how you can tweak your training to get stronger and actually see the results of all your effort.

1️⃣ Not Resting Long Enough Between Sets

The mistake: Treating lifting like cardio — short rests, constant movement.

Why it matters: If you don’t rest long enough between sets, your muscles don’t fully recover, which means you can’t lift as heavy. Less weight = less stimulus = slower gains.

The fix:
Rest 1–2 minutes between sets for most lifts. For heavier compound lifts like deadlifts or squats? Take 2–3 minutes. Set a timer if you need to — your muscles (and future strength) will thank you.

2️⃣ Letting Form Slide

The mistake: Pushing through reps with shaky, rushed, or misaligned form.

Why it matters: Poor form means the wrong muscles take over — or worse, you risk injury. It also slows down your progress.

The fix:
Dial the weight back if you need to, film your lifts occasionally, or get feedback from a coach (like me!). Focus on quality reps over quantity. Form isn’t about perfection — it’s about intention.

3️⃣ Ignoring the Eccentric (Lowering Phase)

The mistake: Letting gravity do all the work on the way down.

Why it matters: The eccentric (or lowering) phase is where a lot of muscle-building magic happens. Rushing through it is like skipping the best part.

The fix:
Lower the weight under control. No need to go ultra-slow — just don’t let it drop. Think of it as owning every part of the movement.

4️⃣ Taking Mini-Breaks Mid-Set

The mistake: Letting weights touch the floor or weight stack between reps.

Why it matters: It gives your muscles a sneaky break — reducing time under tension (which is key for muscle growth).

The fix:
Keep tension on the muscle from start to finish. If the weight feels too heavy to maintain that? Adjust it. Your muscles should work, not nap, during each set.

5️⃣ Overcomplicating with Combo Moves

The mistake: Doing bicep curls into squats into presses into curtsy lunges (while balancing on one foot).

Why it matters: Combo moves often dilute the effectiveness of each individual exercise — especially for your stronger muscle groups.

The fix:
Stick to one movement at a time. Want to work legs and arms? Do squats, then curls. Focus on proper load and execution for each.

6️⃣ Not Tracking What You Lift

The mistake: Going by feel every session and forgetting what you did last time.

Why it matters: Progress comes from consistently doing a little more — heavier weight, more reps, or better form. If you’re not tracking, you might be spinning your wheels.

The fix:
Start a simple log. Pen and paper, a notes app, or my free Template Resources. Note the date, exercise, weight, and reps. It doesn’t have to be fancy — just consistent.

7️⃣ Chasing Instability Instead of Strength

The mistake: Balancing on BOSU balls or doing wobbly split squats in the name of 'core work.'

Why it matters: Unstable exercises reduce your ability to lift heavy enough to stimulate real strength and muscle gains.

The fix:
Stability is your friend. Use a bench. Hold onto something if needed. Save the circus tricks for Instagram — we’re here to build real strength.

If any of those felt a little too familiar — don’t stress. These are super common missteps, especially for women breaking free from the old-school cardio mindset.

The beauty is: every one of these is fixable. And with just a few tweaks, you’ll be lifting smarter, getting stronger, and seeing better results — without spending more time at the gym.

Remember, you don’t need to train harder — you need to train better.

Here’s to lifting heavy, ditching the drama, and thriving through menopause with science, sass, and sisterhood.

XO Jane