You’re showing up. You’re lifting weights. You’re doing the work. So why the heck aren’t you getting stronger?

If you’ve been feeling stuck—like your lifts are plateauing, like you’re not seeing any strength gains despite your consistency—there’s a reason. Actually, there are four big ones. And today, I’m going to walk you through the most common mistakes I see in the gym that are killing your progress (and how to fix them).

Whether you’re lifting solo or inside the 10 Week Transformation, this is the kind of strength insight that can help you break through to new levels. Let’s dive in.

1. You’re Not Resting Enough

This is the #1 mistake I see people make—especially those with a background in group fitness classes.

If your goal is strength, you need to rest. I know, I know—it feels weird to stand still during a workout. We’ve been conditioned to equate sweat and high heart rates with results. But strength is not cardio.

If you're doing compound lifts (like squats, deadlifts, bench presses), you need at least 90 seconds—ideally 2 minutes or more—between sets to let your muscles and nervous system recover. Without adequate rest, you’re not lifting at full capacity. That means you're not stimulating real strength gains.

🔥 10WT Tip: If you leave a strength session dripping in sweat, it might not be as effective as you think.

2. You’re Not Lifting Heavy Enough

If you don’t know your one-rep max—or at least a close estimate—you’re likely under-lifting.

To actually build strength, your working sets should be at least 70% of your 1-rep max. And depending on your training phase, you may need to go even heavier. This typically looks like sets of 2–6 reps if you're focusing on strength.

Also, don’t be afraid to change your rep ranges. If you've been stuck in the 8–10 rep zone forever, it's time to shake things up. Rotating between phases of 2–6 reps, 6–12 reps, and even 12–20 reps builds novelty, prevents plateaus, and helps you grow stronger in the long run.

🔥 10WT Tip: Strength training isn’t just about muscle—it’s about your nervous system learning to produce more force. And that means lifting heavy.

3. You’re Not Moving the Weight With Intent

This one is subtle—but powerful.

Too many people go through the motions in the gym. They press, squat, curl… but without intention. If you want to build strength, you have to move the weight with purpose.

Here’s the science: Strength = force production. And force = mass x acceleration. So, yes—how fast and powerfully you move the weight actually matters. Even if the bar doesn't move quickly, the intention to move it fast is what fires up your nervous system and teaches your body to get stronger.

🔥 10WT Tip: Think about attacking your lifts. Don’t just go through the motions—move the weight like you mean it.

4. You’re Doing the Same Thing Over and Over Again

If you always reach for the same weights or rep ranges, you’re not giving your body a reason to change.

We all fall into patterns. “I curl the 20s.” “I bench the 40s.” But if you’re doing the same weights and reps for months (or years), you’re not challenging your muscles. You’re coasting.

To break plateaus, you need to introduce novel stimulus: new weights, new rep schemes, new set structures (like drop sets, cluster sets, tempo training, or myo-reps). This creates the adaptation your body needs to build more strength.

🔥 10WT Tip: Stop going through the motions. Mix it up every 8–12 weeks and challenge your body to do something new.

Here's What To Do Next

Pick one of these four mistakes that you know you're making. Just one. And focus on fixing it over the next few weeks with real intention.

If you need help organizing your life so you can finally show up for your goals—strength, health, relationships, career—then join me at the next Build Your Intentional Life Workshop. It’s free and it’s going to help you ditch the overwhelm and make progress in all areas that matter to you.

🔗 Save your seat at nickcarrier.com/intentional

You’re not that far off. You’re just a few tweaks away from unlocking new strength, more confidence, and that next level you’ve been chasing.

Let’s get stronger.