The top 5 training split mistakes and how to avoid them

training split

5 Common Training Split Mistakes and Tips on How to Avoid Them to Achieve Optimal Health Outcomes

Creating a training split has the incredible potential to help individuals achieve their desired health goals. However, sometimes what can appear to be the simplest of tasks can be quite complex, and if done incorrectly, can easily impede on results. Here are some of the most common training split mistakes, and techniques to avoid them.

1. Underestimating Volume and Intensity

A lot of individuals tend to underestimate volume and intensity when creating a training split. This is often due to the fact that individuals are too worried about overtraining or exhaustion. In some cases, individuals can skip training altogether. All of these scenarios can lead to gains being diminished due to lack of proper workload and stimulus.

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Start off with a moderate level of volume, and as you progress, you can adjust training volume and intensity based on your own responses. Also, you can adjust the number of training days depending on the amount of rest and recovery you require. Sticking to a consistent training program is key.

2. Excessive Focus on Specific Areas and Muscle Groups

Some individuals have a tendency to focus too much on specific areas or muscle groups while neglecting others. When this happens, they may end up creating an imbalanced physique and may also lead to physical issues due to excess stress being applied to certain muscle groups and joints.


To mitigate this, have a balanced approach to your workouts – meaning that each muscle group should be trained as part of your program. When focusing on individual muscle groups, also focus on training the others in order to create a more even distribution of load. This will result in less risk of injury or imbalances.

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3. Neglecting Rest Days

Rest days are often neglected for numerous reasons. The most common reasons are lack of time, fear of missing out on gains and feeling guilty about not working out. But these rest days are essential for your progress and for your long-term health.


Train smarter, not harder – make sure you are getting sufficient rest days between training days. Also, if you feel like you need an extra rest day, then it is okay to take one. And lastly, don’t think that rest days are a wasted day – use it to your advantage and focus on recovery techniques such as stretching, foam rolling and massage.

4. Lack of Variety

Training splits can become very predictable if you don’t switch things up. This can lead to boredom and plateau as the body is not being stimulated differently, thus not allowing for any real progress.


Keep your routine varied by switching up exercises, reps and sets, and adding new elements such as plyometrics, HIIT and isometrics within your workouts. This will both keep you engaged and motivated, and it will also allow your body to continue to progress.

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5. Not Making Progressions

It is important to note that your training splits must evolve as your body and goals progress. For example, if you want to build muscle, you need to increase the amount of weights, reps and sets as you progress. Not making progressions can stall progress and hinder potential gains.


Once you hit a certain point in your training, make increases in weights, reps and sets in order to further challenge yourself. This will also allow you to continue to see gains, as well as keep you motivated and engaged.

Overall, an effective and well-structured training split can lead to amazing health outcomes. However, at the same time, it can become a difficult process if not done correctly. Consider the above 5 common mistakes and tips on how to avoid them in order to create the best possible training split for your individual fitness goals.