15/04/2025
5 Training Mistakes That Are Limiting Your Progress 👇
🚫MISTAKE #1: Exercise Roulette
Changing up your exercises every week prevents you from improving because your body takes time to adapt to become stronger and more efficient.
✅For the best results, stick to the same exercises for 4-6 weeks.
🚫MISTAKE #2: Using The Same Weight Every Session
When you use the same weights week after week, you won't progress because you're not giving your body a reason to adapt. Your body wants to conserve energy, and muscle is expensive tissue to build and maintain, so it won't adapt unless it has to keep up with increasing demands.
✅Set a specific rep range for each exercise (i.e., 8-10) and use a weight you can lift within this range. Once you can surpass this range, choose a heavier weight.
🚫MISTAKE #3: Leaving Reps In The Tank
If you're not struggling to finish your set (particularly your last set of an exercise), you're not pushing yourself hard enough. As I mentioned above, if you're not challenging your muscles, your body won't feel the need to build muscle and get stronger.
✅ Choose a weight that actually challenges you. If you're on your last set, push to see if you can exceed your target rep range.
🚫MISTAKE #4: Pushing Past Technical Failure
Letting your ego take over and lifting weights so heavy you can't maintain proper technique will increase your risk of injury and limit your progress. When your technique leaves the chat, you're no longer targeting the muscles you intended to target.
✅ Focus on maintaining proper technique throughout the entire set. If you can't, lower the weight.
🚫MISTAKE #5: Overtraining
If you're training so frequently or intensely that you never feel recovered between sessions, you're limiting your potential for progress. Your muscles adapt while resting, so prioritizing recovery alongside your training is crucial.
✅ Take at least 1-2 rest days weekly to facilitate recovery.
The best way to avoid these mistakes and maximize your progress is to follow a periodized training plan tailored to your needs. Need someone to build your plan? Send me a message 🖤
