Top 5 Strength Training Mistakes Women Make—and How to Fix Them

Strength training is one of the most powerful tools for improving your body, confidence, and long-term health. But like anything else, doing it wrong can lead to frustration or injury. At CrossFit Torque, we work with women of all ages and fitness levels, and we’ve seen some common mistakes that can slow progress.

Let’s break down the top 5 strength training mistakes women often make—and how you can avoid them to get stronger, safer, and more confident in the gym.

Mistake #1. Not Lifting Heavy Enough

One of the most common pitfalls is not lifting a challenging amount of weight. Many women start with weights that are too light and stick with them far too long out of fear of injury or “bulking.”

💡 Fix it: To create change, your muscles need to be challenged. You should feel like the last few reps are hard but doable with good form. If you’re breezing through 12 reps and could do 10 more, it’s time to go up!

At Torque, we guide you safely through progressive strength programming—so you’ll always know when and how to increase.

Mistake #2. Skipping Rest Days

It’s tempting to want to go all in, especially when you’re motivated. But overtraining leads to burnout, injury, and stalled progress.

💡 Fix it: Your muscles need recovery time to rebuild and grow. Plan at least 1–2 rest or active recovery days per week. Our coaches will help structure your week so that you’re training smart, not just hard.

Mistake #3. Doing Too Much Cardio Instead of Strength

Cardio has its place, but many women rely on it exclusively for weight loss, missing the muscle-building benefits of lifting.

💡 Fix it: A well-rounded program includes 2–4 days of strength training and 1–2 days of cardio. Building muscle increases your metabolism, improves insulin sensitivity, and gives you that lean, sculpted look. Our CrossFit and ForeverFit classes combine both so you don’t have to choose.

Mistake #4. Avoiding Compound Lifts

Machines feel safer at first—but compound movements like squats, deadlifts, and presses are more effective and functional. They work multiple muscle groups and mirror real-life movement.

💡 Fix it: Start with bodyweight or light versions of compound lifts. Learn proper form, and build up slowly. Our coaches teach these lifts every day in a supportive, non-intimidating way. Check out our Strength-only options this Spring and Summer!

Mistake #5. Training Without a Plan

Walking into the gym and doing “whatever feels good” can work for a while—but you’ll plateau without structure. Your body adapts quickly, and progression matters.

💡 Fix it: Follow a structured program designed to build strength over time. At Torque, we create programming with intention. You don’t need to think—just show up, do the work, and track your wins.

How Torque Helps You Avoid These Mistakes

Whether you’re brand new or returning to the gym, our coaching model is built to support you with:

• 1-on-1 Personal Training: Tailored programs for your goals and starting point.
• Small Group Strength Classes: Coach-led sessions with built-in progression and variety.
• ForeverFit: Safe and effective strength training for women and men 50+.
• Nutrition Coaching: Learn to eat to support your training and recovery.

We also use the Evolt Body Composition Scanner to track your progress beyond the scale—monitoring lean mass, fat percentage, hydration, and more.

Let’s Get You Lifting Right

If you’ve been unsure about your lifting technique, your routine, or your results, now is the time to reset. Current members—book a Goal Review Session with your coach. New to Torque? Schedule a No-Sweat Intro and let’s map out a plan that works for you.

Because strong feels good—and you deserve to feel amazing.

-Amanda