{"id":17891,"date":"2017-10-26T09:28:31","date_gmt":"2017-10-26T16:28:31","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=17891"},"modified":"2025-05-28T13:38:07","modified_gmt":"2025-05-28T13:38:07","slug":"5-strength-training-mistakes-most-women-make","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/","title":{"rendered":"5 Strength Training Mistakes Most Women Make"},"content":{"rendered":"

by Samantha Coogan, MS, RDN, LD<\/h4>\n

1. Skimping on the Warm-Up<\/h3>\n

The muscles and tendons will become more elastic with a proper warm-up session, which helps reduce the risk of injury and will jumpstart calorie burn. Be sure to warm-up the whole body, not just the area you\u2019re training for that day.<\/p>\n

2. Being Too Scared to Go Heavy<\/h3>\n

Personally, I love lifting heavy. I love setting new PRs, and I\u2019ll never understand why so many women are afraid to do so. Female body builders look the way they do due to time under tension, meaning more reps at lighter weights. So if you lift heavy, you won\u2019t necessarily look shredded\/bulky like the top female competitors. Instead, you\u2019ll rev up your metabolism by building leaner muscle, which burns more calories at rest, promoting fat loss. That\u2019s probably my biggest pet peeve when women come into my gym and ask, \u201cDo you program a lot of weight lifting? Because I don\u2019t want to get bulky\u201d. One of the most ignorant statements I\u2019ve ever heard. But I digress\u2026<\/p>\n

3. Relying on Isolated Movements<\/h3>\n

Now, I\u2019m not just stating this because I\u2019m a Crossfitter and we don\u2019t do isolated movements. My point is that compound movements, such as, squats (my favorite), lunges, shoulder press, bench press, etc. have their benefits as well. Isolated do have their place and benefit, but you can\u2019t just go in trying to target one problem area every workout. Make sure to mix it up because the compound movements will have their benefits.<\/p>\n

4. Improper Form<\/h3>\n

You can leave your Crossfit jokes at the door for this one. I, myself, am a huge advocate of proper form, and dropping down the weight when form goes out the window, unless you are going for a 1 rep max. That\u2019s a little different. Once your form breaks down, you\u2019re missing the point of the workout and you\u2019re not engaging the muscles like you should be, therefore not getting nearly the same benefit from your workout.<\/p>\n

5. Taking Long Breaks Between Sets<\/h3>\n

If you work out with a gym partner, make sure he\/she is someone who has similar goals as you and is there to get stuff done. Chatting and taking selfies is not going to get you the results you want. Hard work and shorter rest times will.
\n\"3w2s-dolce-diet-weight-cut\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

by Samantha Coogan, MS, RDN, LD 1. Skimping on the Warm-Up The muscles and tendons will become more elastic with a proper warm-up session, which helps reduce the risk of injury and will jumpstart calorie burn. Be sure to warm-up the whole body, not just the area you\u2019re training for that day. 2. Being Too […]<\/p>\n","protected":false},"author":2,"featured_media":17892,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1990,7,397,55],"class_list":["post-17891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-female-fitness","tag-muscle-gain","tag-strength-training","tag-weight-loss"],"yoast_head":"\n5 Strength Training Mistakes Most Women Make - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Strength Training Mistakes Most Women Make - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"by Samantha Coogan, MS, RDN, LD 1. Skimping on the Warm-Up The muscles and tendons will become more elastic with a proper warm-up session, which helps reduce the risk of injury and will jumpstart calorie burn. Be sure to warm-up the whole body, not just the area you\u2019re training for that day. 2. Being Too […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/\" \/>\n<meta property=\"og:site_name\" content=\"The Dolce Diet\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-26T16:28:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-28T13:38:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2017\/10\/Strength-Training-for-Women.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"413\" \/>\n\t<meta property=\"og:image:height\" content=\"310\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/\",\"name\":\"The Dolce Diet\",\"description\":\"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2017\/10\/Strength-Training-for-Women.jpg\",\"contentUrl\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2017\/10\/Strength-Training-for-Women.jpg\",\"width\":413,\"height\":310},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#webpage\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/\",\"name\":\"5 Strength Training Mistakes Most Women Make - The Dolce Diet\",\"isPartOf\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#primaryimage\"},\"datePublished\":\"2017-10-26T16:28:31+00:00\",\"dateModified\":\"2025-05-28T13:38:07+00:00\",\"author\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\"},\"breadcrumb\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"5 Strength Training Mistakes Most Women Make\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\",\"name\":\"Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"caption\":\"Admin\"},\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Strength Training Mistakes Most Women Make - The Dolce Diet","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/","og_locale":"en_US","og_type":"article","og_title":"5 Strength Training Mistakes Most Women Make - The Dolce Diet","og_description":"by Samantha Coogan, MS, RDN, LD 1. Skimping on the Warm-Up The muscles and tendons will become more elastic with a proper warm-up session, which helps reduce the risk of injury and will jumpstart calorie burn. Be sure to warm-up the whole body, not just the area you\u2019re training for that day. 2. Being Too […]","og_url":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/","og_site_name":"The Dolce Diet","article_published_time":"2017-10-26T16:28:31+00:00","article_modified_time":"2025-05-28T13:38:07+00:00","og_image":[{"width":413,"height":310,"url":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2017\/10\/Strength-Training-for-Women.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"Admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#website","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/","name":"The Dolce Diet","description":"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"ImageObject","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#primaryimage","inLanguage":"en-US","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2017\/10\/Strength-Training-for-Women.jpg","contentUrl":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2017\/10\/Strength-Training-for-Women.jpg","width":413,"height":310},{"@type":"WebPage","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#webpage","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/","name":"5 Strength Training Mistakes Most Women Make - The Dolce Diet","isPartOf":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#primaryimage"},"datePublished":"2017-10-26T16:28:31+00:00","dateModified":"2025-05-28T13:38:07+00:00","author":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c"},"breadcrumb":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/5-strength-training-mistakes-most-women-make\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"5 Strength Training Mistakes Most Women Make"}]},{"@type":"Person","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c","name":"Admin","image":{"@type":"ImageObject","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo","inLanguage":"en-US","url":"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g","caption":"Admin"},"url":"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/"}]}},"_links":{"self":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/17891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/comments?post=17891"}],"version-history":[{"count":3,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/17891\/revisions"}],"predecessor-version":[{"id":46904,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/17891\/revisions\/46904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/media\/17892"}],"wp:attachment":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/media?parent=17891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/categories?post=17891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/tags?post=17891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}