Common strength training mistakes (and how to fix them)
by Patrick Ibsen on Sunday 12 January 2025
3 min read
Strength training is the holy grail of getting fit and building muscle... until it’s not. From ego-lifting to skipping warm-ups (we see you), even the most seasoned gym-goers can stumble into habits that can sabotage their progress.
But fear not! Understanding the dos and don’ts of strength training is your ticket to gains-ville. Stick with us as we break down common strength training mistakes and how you can avoid them, so you can get back to smashing your fitness goals like a pro.
What is strength training?
Strength training, aka resistance training, is all about making your muscles work harder, whether it’s with weights, resistance bands, or just your body weight. Think of it as resilience training for your biceps (and your sanity). Not only does it help you crush physical performance goals and breeze through daily tasks like carrying groceries or chasing toddlers, but it also comes with some major perks:
- stronger bones,
- a turbo-charged metabolism, and
- a secret weapon for weight management.
But here’s the plot twist: done wrong, strength training can derail your progress faster than skipping leg day. Below are four common mistakes and the fixes you need to keep injury-free and on your A-game.
Overcomplicating your routine
Should you train in the morning? Or at night? Does fasted training really burn more fat? Overthinking these details is the quickest way to turn your workouts into a mental chess game. And we all know analysis paralysis never lifted a dumbbell.
Fix – keep it simple
Staying in shape is tough enough without adding unnecessary drama. Train whenever it works best for you—because unless you're prepping for the Olympics, those tiny details won’t make or break your progress. What really matters? Consistency and actually enjoying your workouts.
Tip
Set up a weekly workout plan that fits into your life, not the other way around. Whether you’re a sunrise warrior or a night owl, sticking to a routine you can maintain is your secret weapon.
Incorrect form and technique
We get it - the temptation to rush through reps or load up the bar for a mini ego boost is real. But using poor form is like playing fitness roulette, and the odds aren’t in your favour. Bad technique isn’t just a fast track to injuries; it also keeps you from getting the results you’re working so hard for.
Fix – focus on your form
Slow down. Take the time to master each movement with proper form. If you’re unsure about an exercise, ask a Personal Trainer or a gym buddy for a quick demo. Good technique is your golden ticket to staying injury-free and seeing better gains.
Tip
Use mirrors at the gym or record yourself to spot-check your form. Watch for key cues, like keeping your back straight during deadlifts and your knees in check during squats. Need extra tips? Check out our article, 7 ways to make your go-to workout more effective, for more expert advice.
Skipping the basics
In the quest to try the latest TikTok workout trend or gym gadget, the classics like squats, bench presses, and deadlifts often get left behind. But here’s the thing: skipping these foundational moves is like building a house without a solid foundation - it’s not going to hold up.
Fix – include the basics
Don’t sleep on the OGs of strength training. These compound lifts are the backbone of building full-body strength, working multiple muscle groups in one go. Sure, trying new stuff is fun, but make room for the essentials in your routine.
Tip
Commit to at least two sessions per week focusing on these powerhouse lifts. Start with lighter weights to nail the technique, then gradually crank up the resistance. If you need extra guidance, check out Lift Club at Virgin Active Pitt Street - it’s designed to help you master these fundamental exercises and level up your strength game.
Not asking for help
Feeling shy about asking for help at the gym? You’re not alone - it’s a common hesitation. But skipping the "awkward ask" is like refusing to use Google Maps when you’re lost. You miss out on learning, growing, and maybe even perfecting that tricky deadlift.
Fix – ask for help
Seriously, don’t overthink it. Whether you need a spotter for those heavy squats or advice on how to use a piece of equipment, just ask. Virgin Active staff, gym buddies, or even that person crushing it on the bench press are often more than happy to help - and let’s be honest, they’ll probably feel flattered that you asked.
Tip
If you’re new to strength training or want to fine-tune your technique, consider booking a session with one of our Personal Trainers. They’ll give you personalised guidance and help craft a workout plan that’s tailored to your goals.
You’ve got this
Strength training is a powerful tool for boosting your fitness, health, and confidence - but doing it right is key to staying safe and on track. By keeping it simple, nailing the basics, prioritising good form, and asking for help when needed, you’ll build a solid foundation for success both in and out of the gym.
If you’re looking for extra support, our Personal Trainers are here to guide you every step of the way - it’s what they do best. Remember, progress isn’t about being perfect; it’s about showing up, staying consistent, and enjoying the journey. So, drop the overthinking, embrace the essentials, and start lifting—you’ve got this!
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