Strength Training Mistakes That Kill Your Gains

You can’t brute-force your way to results.
Training smarter beats training harder.

Here are the biggest mistakes I see — and how to fix them:

1. Program Hopping

• Mistake: Changing workouts every week

• Fix: Stick with a program for 10–12 weeks before making major changes.

2. Lifting Without Progressive Overload

• Mistake: Same weights, same reps, no challenge

• Fix: Add weight, reps, sets, or tempo to increase difficulty over time.

3. Ignoring Technique

• Mistake: Ego lifting, bad form

• Fix: Master perfect reps at moderate weight first.

4. Not Recovering Enough

• Mistake: Lifting heavy every day, no deloads

• Fix: Schedule deload weeks, prioritize sleep, monitor stress.

Strength gains come from patient, strategic work — not random, brutal workouts.

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