Strength training is one of the best ways to stay healthy, gain muscle, and build confidence at any stage of life. For middle-aged women, especially, it can aid in maintaining bone density, improving mobility, and keeping your metabolism fired up. Yet, as beneficial as strength training is, there are common mistakes that can hold you back or even cause injury.

Whether you’re just starting out with weights or you’ve been on your fitness journey for years, understanding these pitfalls can save you time, frustration, and pain. Below, we break down ten common mistakes and, most importantly, how to avoid them.

1. Skipping the Warm-Up

Walking into the gym and going straight to the squat rack might seem efficient, but it’s a recipe for pulled muscles and rushed workouts. Warming up is essential to getting your muscles and joints ready for the workload ahead.

What to do instead:

Spend 5-10 minutes warming up with light cardio, like a brisk walk or time on the elliptical. Then, follow up with dynamic stretches (think arm swings or leg kicks) to loosen up your joints. This not only reduces injury risk but helps you lift more effectively.

2. Using the Wrong Weight

Lifting weights that are too light may not challenge your muscles enough, while lifting weights that are too heavy can easily compromise your form. Both extremes can keep you from hitting your goals.

What to do instead:

Choose a weight that feels challenging by the last two reps of your set but still allows you to maintain proper form. If you breeze through 12 reps without breaking a sweat, it’s time to grab a heavier weight. If you’re struggling to pull off three reps without flailing, scale down.

3. Neglecting Proper Form

Focusing on the amount of weight lifted instead of form is a rookie mistake. Poor form not only decreases the effectiveness of your workout but also increases the likelihood of injury.

What to do instead:

Before adding heavy weights, practice movements with lighter weights or even just your body weight. Focus on engaging the right muscle groups. If you’re unsure about your form, consider working with a trainer to ensure you’re doing each exercise correctly. Even watching a few instructional videos from reliable sources can be a game changer.

4. Avoiding Strength Training Entirely

One of the biggest misconceptions among women is the fear of “bulking up” through strength training. Newsflash: lifting weights won’t make you look like a bodybuilder overnight, and it’s one of the best ways to prevent age-related muscle loss.

What to do instead:

Shift the focus away from fears of bulking and toward the benefits. Strength training can sculpt a leaner physique, improve posture, and support an active, independent lifestyle. Start with moderate weights and aim for two to three strength sessions per week.

5. Rushing Through Reps

It’s tempting to bang out each rep as quickly as possible, but speeding through exercises can lead to poor control and reduced muscle engagement. Strength training isn’t about speed; it’s about control and precision.

What to do instead:

Pace yourself. For each rep, use a controlled motion where you take 2-3 seconds to lift the weight and 2-3 seconds to lower it. This slow approach keeps the muscle under tension longer, which is key for building strength.

6. Overtraining Certain Muscle Groups

Focusing only on areas like your arms or abs might feel rewarding, but ignoring other muscles can lead to imbalances. Over time, this may cause poor posture and increase your risk of injury.

What to do instead:

Balance is key. Make sure your workouts include a mix of upper body, lower body, and core exercises. Compound movements, like squats or deadlifts, are great for engaging multiple muscle groups at once.

7. Not Allowing Enough Recovery Time

Think you’re building muscle while lifting weights? Not exactly. Strength training creates tiny tears in your muscles, and it’s during recovery that these repair and grow stronger. Skipping rest days can lead to overtraining and may even set you back.

What to do instead:

Schedule at least one to two non-consecutive rest days per week. On these days, focus on lighter activities such as yoga or walking. Listen to your body; if you feel sore and tired, it’s okay to take the day off.

8. Ignoring Mobility and Flexibility

Strength training won’t benefit you much if your range of motion is limited. Tight muscles or stiff joints can prevent you from completing exercises through their full range, which reduces effectiveness.

What to do instead:

Dedicate time to mobility and stretching exercises, both before and after your workout. Yoga, foam rolling, or even a few targeted stretches can make a huge difference. Think of it as an added bonus for improving your overall functional fitness.

9. Skipping Progress Tracking

It’s easy to get caught up in moving through your workouts without paying attention to your progress. Without tracking, you may not realize how far you’ve come or where you can improve.

What to do instead:

Keep a journal or use fitness apps to log your workouts. Record the weight, reps, and sets for each exercise. Tracking progress helps you identify when it’s time to up the challenge or celebrate a big milestone.

10. Comparing Yourself to Others

It can be discouraging to see someone lifting twice as much as you or moving through exercises with ease. Comparing yourself to others often takes the fun and personal growth out of your workout.

What to do instead:

Remember, fitness is a personal journey. Focus on your goals, progress, and what feels good for your body. Someone else’s pace or strength doesn’t diminish your own wins. Celebrate your efforts and keep showing up.

If the thought of starting (or refining) your strength training routine feels daunting, consider seeking guidance from a fitness coach who can tailor a plan to your needs.