The Truth You Need to Hear: 6 Weightlifting Errors You Don’t Know You’re Making

You’ve probably heard the phrase “work smarter, not harder.”

Well, when it comes to weightlifting, that couldn’t be more true.

The reality is, some of the things you’ve been doing in the gym are actually holding you back more than helping you move forward.

You think you're doing everything right, but these common "mistakes" or misconceptions can throw off your progress, big time.

The worst part? You don’t even know you're doing them.

Let’s break down some of the top weightlifting errors that are still lurking in your routine.

1. Skipping Warm-Up Sets to “Save Energy”

It sounds tempting, right? You’re feeling pumped for your working sets, but you’re trying to save all your energy for the heavy stuff.

Here’s the thing: skipping warm-up sets is the exact opposite of saving energy. It’s setting yourself up for a disaster.

Warm-ups are the launch pad for every lift. They help:

• Fire up your nervous system

• Increase blood flow

• Prime your muscles to move optimally

Skipping them just means your body isn’t ready for the demands of the heavier lifts ahead.

Trust us, hitting that first warm-up set might not seem exciting, but it’s exactly what will help you hit those big numbers safely.

2. Taking 90 Seconds for a ‘Double’—It’s Really Just Two Singles

Here's a reality check: if you’re taking 90 seconds to do a “double,” you're not actually doing a double. You’re just doing two singles.

A double is meant to test your capacity at that weight, but you should be maintaining intensity, not turning it into a single with a mini-break in between.

The goal of a double is to hit two controlled reps with minimal rest, keeping your energy and intensity high throughout both lifts. The second rep should feel harder because of fatigue, but that’s the whole point.

The moment you rest for a minute between each lift, you’re just slowing the process down. Cut that rest down and keep your focus on both reps.

3. Changing Your Technique Because of Some Instagram Influencer

Okay, we’ve all done it. You’re scrolling through Instagram, watching some influencer’s snatch technique, and suddenly think, “That’s how I should be doing it!”

But here’s the thing—what works for them may not work for you.

Changing your technique based on what you see on social media can be a huge setback. Your form should be tailored to:

• Your body

• Your mobility

• Your goals

Just because someone else is doing it a certain way doesn’t mean it’s the best method for you. Stick with your fundamentals and work with your coach to refine your movements, not copy someone else’s random method.

4. Worrying About Getting Weaker Because You Didn’t Hit a PB This Week

We’ve all been there, thinking we’re losing strength because our lifts don’t feel as strong as last week.

But listen up: lifting is cyclical. Just because you didn’t hit the same as last week doesn’t mean you’re suddenly weaker. If you’re stuck on comparing every week’s performance to the last, you're going to drive yourself crazy.

Progress comes from consistency, not every single week being a new PB. Some weeks will feel harder than others, and that’s normal.

The trick is to focus on the bigger picture. Trust your coach to:

• Read the data

• Manage your fatigue

• Make sure you’re progressing in a smart way

Don’t sweat the small dips, those are just part of the process.

5. Maxing Out During Deload Week Just to “See Where You’re At”

If you’re maxing out during deload week, you’re missing the whole point of deloading.

Deloading is meant to give your body a chance to recover so you come back stronger. If you’re testing yourself during this time, you’re not letting your body rest and repair.

Maxing out just before a new cycle is a great way to burn out before the real work even begins.

Talk to your coach about a proper testing block instead of using your deload week to see what you’ve got left. Give your body a chance to rest and fully recover so that you can crush it when the new cycle starts.

6. Complaining About Being Sore But Skipping Accessories Every Week

Being sore after training is normal, but skipping your accessory work because of it? Not a good move.

Accessories are essential for:

• Fixing imbalances

• Building stabilising muscles

• Enhancing your main lifts

They may not seem as “exciting” as hitting heavy weights, but they’re often the reason why your bigger lifts improve.

Skipping accessories is like leaving out a key ingredient in your training recipe, it’s just not going to work. Sore or not, you need to put in the work on your accessories. This isn’t just about lifting more, it’s about making sure your body can handle those big lifts without breaking down over time.

Skip accessories, and you’ll be skipping long-term progress.

Time to Break the Habits That Are Holding You Back

These "mistakes" aren’t just harmless, they’re actively limiting your progress. But the good news is, they’re easy to fix once you’re aware of them.

Focus on smart training, stick to the process, and stop getting distracted by quick fixes or shortcuts.

If you want to avoid these weightlifting errors and start seeing real progress, click here for a free 1:1 intro session. Let’s clean up these habits and start lifting smarter, not harder.

— MWBC Coaching Team