Article Rundown

• Why are you not getting stronger?
• Listening to the wrong people
• You don’t have a plan
• You’re ignoring weak points
• You’re chasing gimmicks
• You don’t have a long-term plan

Why You’re Not Getting Stronger: Avoid These Common Mistakes

Strength training is full of trends, quick-fix gimmicks, and so-called “gurus” who claim to have the ultimate secret to getting strong. But after decades in the trenches, coaching lifters of all levels—from world-class athletes to everyday gym-goers—I’ve seen firsthand why people fail to build long-term strength.

If you’re struggling to get stronger, it’s likely due to one or more of the following reasons. These are the same mistakes I’ve made, my colleagues have made, and countless lifters continue to make. Understanding these pitfalls and addressing them with a structured, long-term approach can make all the difference.

1. You’re Listening to the Wrong People

Strength training is flooded with influencers who look the part, use trendy scientific terminology, and have well-edited videos—but that doesn’t mean they can make you stronger. Just because someone can quote research or has competed in a few decent meets doesn’t mean they know how to coach or program effectively.

The best lifters in history—legends like Ed Coan, Ronnie Coleman, and Jay Cutler—didn’t build their strength purely on data and rigid, science-based methods. They used real-world training principles like progressive overload, structured volume, and consistency.

That doesn’t mean science isn’t valuable; it is. But there has to be a balance between research-backed training and real-world application. Too many people jump on trends, thinking they’ve discovered a new way to train, but strength principles haven’t changed. Before following anyone’s advice, ask yourself these six questions (from my book 10/20/Life):

• Who is their mentor?
• What have they accomplished?
• What is their educational background?
• Do they communicate effectively?
• Have they produced long-term results in others?
• Have they stood the test of time?

If someone can’t check off these boxes, they’re not the person you should be taking advice from. Strength training requires principles that work consistently over decades—not just hype built on a few social media clips.

2. You Don’t Have a Plan

One of the biggest reasons lifters fail is a lack of planning. If you show up to the gym with no real direction, you’re setting yourself up for failure. That doesn’t mean you need to micromanage every rep and set, but you should have general parameters and a clear objective for each session.

Strength is built in phases. That’s why 10/20/Life is based on 10-week and 20-week training blocks, designed to create long-term, sustainable progress. If you’re constantly jumping from one method to another without a structured plan, you’ll never build the foundation you need for serious strength.

Sure, there are times when it’s fine to “wing it”—like after a competition or during a deload—but that should be the exception, not the rule. The key is consistency over time, with a structured approach that includes:

• Progressive overload—Gradually increasing intensity, volume, or both.
• Periodization—Breaking training into strategic phases to maximize adaptation.
• Planned deloads—Giving your body time to recover and prevent burnout.

Random training produces random results. If you’re serious about strength, follow a program designed for long-term success.

3. You’re Ignoring Weak Points

Weaknesses hold back progress more than anything else. If you’re missing lifts in the squat, bench, or deadlift, you need to identify the root cause and fix it.

One of the most overlooked areas in strength training is core endurance. I’ve worked with lifters who couldn’t hold a plank for 60 seconds but were trying to pull 700+ pounds in competition. If you can’t maintain core stiffness under load, you’re limiting your strength potential.

A strong core isn’t just about aesthetics—it’s about stability. If you can’t hold a:

• Plank for 60 seconds
• Side plank for 60 seconds
• Back extension hold for 60 seconds

…then you likely have a core deficiency that needs to be addressed. Strength training isn’t just about moving weight; it’s about moving weight efficiently. If you’re constantly struggling with technique breakdowns, core stability might be the missing piece.

4. You’re Chasing Gimmicks

Every few months, a new trend emerges in the fitness world—some “game-changing” method that promises to revolutionize strength training. The truth? Most of these gimmicks fade away just as fast as they appear.

Even highly respected coaches and lifters sometimes fall into the trap of selling the latest, greatest program. But the reality is, true strength is built through consistency, progressive overload, and proper recovery—not some magic fix you saw online.

Before jumping on the next trend, ask yourself:

• Does this method align with proven strength principles?
• Is it supported by real-world success over time?
• Am I switching programs just because I’m impatient?

If you’re constantly hopping from one program to another, you’re just delaying real progress. Stick to fundamental strength-building methods and resist the urge to chase every new trend.

5. You Don’t Have a Long-Term Plan

Strength is a lifetime pursuit. If you’re only looking at the next six months or even the next five years, you’re selling yourself short.

A real strength plan isn’t just about short-term goals—it’s about where you want to be in 10 years. That doesn’t mean you have to dedicate your life to powerlifting, but if you want to be the strongest version of yourself, you need to think long-term.

This means:

• Training with longevity in mind—Avoiding unnecessary injuries by using intelligent programming.
• Balancing life and lifting—Understanding that real strength takes time and consistency.
• Making sacrifices—You won’t always feel like training, but long-term commitment separates those who succeed from those who don’t.

Building elite strength requires sacrificing time, energy, and sometimes even social commitments. That doesn’t mean abandoning your family or career, but it does mean being strategic with your time. If you’re not willing to prioritize training, you can’t expect to maximize your potential.

The Bottom Line

If you’re not getting stronger, take a hard look at your approach. Are you following proven methods, or are you getting distracted by trends? Do you have a structured plan, or are you just winging it? Are you fixing weak points, or are you ignoring the real problems?

Strength isn’t built overnight—it’s the result of years of smart, consistent training. If you’re serious about long-term progress, commit to a plan, follow fundamental strength principles, and stay disciplined.

Do what works, even if it isn’t fun—every single day. That’s how real strength is built.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

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