5 Lifting Mistakes Most Women Make (Fix These Fast)

After coaching thousands of women in the gym and online, I’ve seen the same strength training mistakes come up again and again.

And I get it — strength training can feel confusing.

You want results, you’re putting in effort, but something still feels off.

So today I want to help.

Here are 5 of the most common strength training mistakes I see women make — and how to fix them.

❌ 1. Not Lifting Heavy Enough

If your workouts feel too easy or you’re using the same weights each week, you’re likely not challenging your body enough.

✅ Fix: Pick a weight that feels tough by the last few reps—but still allows good form. Getting stronger means pushing that threshold.

❌ 2. Skipping the Basics

Barbell? Bench? Deadlifts? Too many women avoid the fundamentals because they seem intimidating or “too advanced.”

✅ Fix: Learn the lifts. Master them. The basics—like squats, deadlifts, rows, and presses—are your fast track to strength and results.

❌ 3. Chasing the Burn Instead of Strength

Endless high-rep workouts can feel like you’re doing something… but you might be missing out on real strength gains.

✅ Fix: Include strength-focused training phases with lower reps and heavier weight. 3–6 reps done right builds lean, strong muscle.

❌ 4. No Plan or Progression

Random workouts = random results. Doing what feels good today might not move you forward tomorrow.

✅ Fix: Follow a structured plan. Track your lifts. Progress over time. That’s how you build consistency, confidence, and strength.

❌ 5. Ignoring Recovery

You don’t get stronger from lifting alone—you get stronger by recovering from lifting.

✅ Fix: Prioritize sleep, hydration, protein, and rest days. Your body needs recovery to adapt and grow stronger.

Strength training isn’t about perfection.

It’s about learning, improving, and showing up consistently.

Don’t get caught up in fads, random workouts, and the next IG influencer.

Follow these 5 basic things and your training and results will thank you.


Coach Rob
IPF World Champion | WWLW Founder

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