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Engaging in strength training is vital—particularly as you grow older and experience the natural decline in muscle mass. Simply exercising regularly doesn’t guarantee you’ll be building strength effectively. There are several widely practiced strength habits that could be hindering your progress without you realizing it. To understand these often overlooked “bad habits” in your routine, we sought insights from Luke Jones, a certified personal trainer at HERO Movement.
Luke advises, “It’s important to remember that not every training phase has to focus on progression. Training for enjoyment, maintenance, or stress relief is absolutely valid. However, if your aim is strength building, then making small changes in load, reps, tempo, or workout complexity can spur the adaptation and growth you desire.”
It’s essential to acknowledge that not every workout phase needs to be about advancing. Training for maintenance, stress relief, and enjoyment is perfectly acceptable. Yet, if your goal is building strength, paying attention to your reps, speed, load, and workout complexity is key to enhancing the muscle growth you seek.
With that in mind, let’s delve into the common strength training habits you may be doing with good intentions, but may actually stall your progress over time.
Performing the Same Sets and Reps
It’s always a good idea to switch things up in your workout routine.
“Our bodies respond best when the stimulus shifts slightly now and then—whether that’s more load, slower tempo, shorter rest period or just a different rep range,” Luke says. “It doesn’t mean we have to be improving every single session—it’s more about the long-term trend.”
Prioritizing Quantity Over Quality
If a movement isn’t performed with good form, why bother?
“Getting stronger usually means lifting heavier at some point, but ideally not at the expense of movement quality,” Luke points out. “There’s a time and place for chasing PBs, and it can be fun to test yourself now and then. But going all out all the time takes its toll, so I’d much rather see people prioritizing technique, recovery, and incremental progress.”
Skipping the Small Stuff
Don’t forget the little guys! Every part of your workout is important, so don’t take shortcuts.
Luke explains, “Big lifts are great—they’re fun, rewarding, and often get center stage. But they’re not the full story. Mobility work, shoulder stabilization, and accessory movements can make a real difference to how we move, how we feel, and how long we can keep doing it all. You don’t need to go overboard—just enough to keep things ticking over.”
Not Having a Plan or Structure
Anything you jump into without thinking about is a total time-waster—and that includes your workout plan.
“Training without any structure—whether it’s progression, variety, or planned recovery—can work for some, but for others leads to overwhelm and a loss of motivation,” Luke tells us. “A bit of forethought, whether that’s following a program, working with a coach, or even just choosing when to push and when to back off, can make a big difference. It doesn’t need to be complicated to be effective!”
Not Prioritizing Recovery
Proper recovery time after a workout is just as important as the workout itself.
“Pushing hard every session is often touted as the best way to train, but the reality is that going all out all the time isn’t sustainable,” says Luke. “It’s in the rest between sessions—sleeping, recovering, taking care of ourselves—where the real rebuilding happens. A little attention to the basics, like nutrition and managing stress, can go a long way in helping you get more from the work in the gym.”
Alexa Mellardo
