84: THIS is Why You're Not Getting Stronger (And How to Fix It)
THIS is Why You're Not Getting Stronger (And How to Fix It)
Discover the most common strength training mistakes women make and learn how to fix them. From proper core bracing to multi-plane training, get the actionable tips you need to finally see progress.
For years, the routine was the same: show up, sweat it out, and crush every workout you could find online. But something was off. Your lifts weren't progressing. Your joints ached. And despite doing all the things, you couldn't figure out why you weren't actually getting stronger.
Sound familiar?
Here's the truth: you're probably making some of the most common fitness mistakes that women still make today. And before you spiral into a guilt trip, let's be clear, this isn't about making you feel bad. This is about finally connecting the dots so you can train in a way that actually supports your goals.
In this episode, Tara breaks down the sneaky things that are secretly sabotaging your strength gains. From rushing through reps to skipping rest days, from starting every workout with cardio to training only in one plane of motion, she's done it all, and she's sharing exactly how to fix it.
The Real Reason You're Stuck
Let's start with the uncomfortable truth: working hard and working smart are not the same thing. You can be consistent, dedicated, and dripping sweat at the end of every session, and still be spinning your wheels.
Why? Because strength isn't just about showing up and grinding. It's about doing the little things right, and doing them consistently. When you're making fundamental mistakes in how you lift, how you rest, and how you structure your training, your body simply can't adapt and get stronger the way it should.
The good news? Once you understand what's holding you back, the fixes are actually pretty straightforward. It's not about overhauling everything, it's about making strategic adjustments that compound over time.
Common Fitness Mistakes (That Are Stealing Your Gains)
Let's dig into the mistakes that are probably costing you progress right now.
Rushing through your reps. Speed might feel impressive, but when you're flying through your sets, you're missing out on time under tension, one of the key drivers of muscle growth and strength gains. Slow down. Control the weight on both the way up and the way down. Feel your muscles working through the entire range of motion. That's where the magic happens.
Skipping rest and recovery. Guilty? Yeah, most of us have been there. But here's the thing: you don't get stronger during your workouts. You get stronger during recovery. When you skip rest days or don't sleep enough, you're literally preventing your body from adapting to your training. Rest isn't lazy, it's strategic.
Starting every workout with cardio. If you're hopping on the treadmill or bike before you lift, you're pre-fatiguing your muscles and nervous system. That means when you get to your strength training (the thing that actually builds muscle and increases your metabolism), you're already depleted. Flip the order. Lift first, cardio after, if you're doing cardio at all.
Training only in one plane of motion. Most gym exercises move you forward and backward (the sagittal plane). But your body moves in three dimensions in real life. If you're only training in one plane, you're leaving yourself vulnerable to imbalances, weaknesses, and injuries. We'll dig deeper into this in a minute.
Not tracking your lifts. If you're not writing down what you lift, how are you supposed to know if you're progressing? Progressive overload, gradually increasing weight, reps, or intensity over time, is the foundation of getting stronger. You can't progress what you don't track.
Proper Core Bracing: The Game-Changer You're Ignoring
One of the most underrated aspects of strength training? Learning how to brace your core properly. And no, we're not talking about sucking in your stomach or doing a thousand crunches.
Core bracing is about creating intra-abdominal pressure to stabilize your spine and transfer force efficiently during lifts. When you brace properly, you're protecting your back, lifting heavier weights more safely, and actually engaging the muscles you're trying to work.
Here's the basics: before you lift, take a deep breath into your belly (not your chest), brace like someone's about to punch you in the stomach, and maintain that tension throughout the lift. It should feel tight and solid, like your entire midsection is locked in.
This single technique can be the difference between a lift that feels unstable and sketchy versus one that feels solid and powerful. It's also one of the most common things women get wrong in the gym, simply because no one ever taught them how to do it.
If you're lifting without proper core bracing, you're not only leaving gains on the table, you're also putting yourself at risk for injury. Learn this skill, practice it, and watch your lifts transform.
Your Shoes Matter More Than You Think
Here's something that sounds minor but makes a massive difference: what you're wearing on your feet.
If you're lifting in squishy running shoes with thick, cushioned soles, you're literally standing on an unstable surface every time you squat, deadlift, or press. That instability robs you of power, makes it harder to maintain balance, and can actually contribute to poor movement patterns.
The fix? Flat-soled shoes. Think Converse, Vans, or dedicated lifting shoes with a hard, stable sole. When you have a solid connection to the ground, you can generate more force, maintain better positions, and lift more efficiently.
It seems like a small thing, but try squatting in flat shoes versus running shoes and you'll immediately feel the difference. Your feet are your foundation, don't undermine your lifts by standing on pillows.
Multi-Plane Training: Move Like a Human, Not a Machine
Remember how we mentioned that most gym exercises only move you forward and backward? Here's why that's a problem: real life doesn't happen in a single plane of motion.
You twist to grab something off a shelf. You reach diagonally to pick up your kid. You step sideways to avoid tripping over your dog. Your body is designed to move in multiple directions, and if your training doesn't reflect that, you're creating imbalances that can lead to injury and limit your overall athleticism.
The three planes of motion you need to train:
Sagittal plane (forward and backward): squats, lunges, deadlifts, presses. This is where most of your training probably lives already.
Frontal plane (side to side): lateral lunges, side planks, lateral raises. These movements challenge your body in ways it's not used to and build stability in often-neglected areas.
Transverse plane (rotational): wood chops, Russian twists, rotational throws. These exercises train your body to produce and control rotation, crucial for power and injury prevention.
By incorporating movements from all three planes, you're building a more resilient, balanced, and functional body. You're not just getting stronger, you're getting stronger in ways that actually matter for real life.
Lift With Purpose, Not Just Effort
Here's the mindset shift that ties all of this together: strength training isn't about destroying yourself. It's not about leaving the gym feeling wrecked every single time. It's about lifting with intention, focus, and purpose.
Every rep should have a reason. Every set should have a goal. Whether you're working on perfecting your form, adding weight to the bar, or hitting a specific rep range, your training should be deliberate and strategic.
When you approach lifting this way, when you slow down, brace properly, track your progress, train in multiple planes, and prioritize recovery, that's when the results start showing up. Not because you're working harder, but because you're working smarter.
The Bottom Line
Getting stronger isn't complicated, but it does require you to pay attention to the details. The mistakes Tara covers in this episode are so common because they're easy to overlook, but they're also easy to fix once you know what to look for.
Stop rushing through reps. Learn to brace your core. Ditch the running shoes for your lifts. Train your body in all three planes of motion. Track your progress. Prioritize recovery. And most importantly, lift with purpose.
Because strength isn't just about lifting heavier. It's about doing the little things right, and doing them consistently. And when you nail those fundamentals? That's when everything else falls into place.
This is part one, which means there's more to come. But start with these fixes, and you'll be amazed at how quickly things start to change.
Which of these mistakes have you been making? Share your biggest aha moment with us on Instagram @broads.podcast, and if you're already fixing these things, tag us in your training videos. We love seeing you put in the work!
