By Charlotte Lockett – Ex-Fitness Coach, Writer, and Mum
As someone who’s worked with hundreds of women over the years, I’ve seen the same fitness pitfalls pop up again and again – even among experienced gym-goers. These aren’t mistakes made out of laziness or lack of effort. In fact, they often come from trying too hard. So, if you’re training consistently but not seeing (or feeling) the results you want, read on. These five common mistakes might be holding you back – and I’ve included quick fixes for each..
1. Doing Too Much Cardio
The Mistake: Relying on long cardio sessions for fat loss or body composition.
Why It Matters: While cardio is great for heart health, overdoing it (especially without strength training) can lead to muscle loss and plateaus.
The Fix: Shift your focus toward strength-based training 3/4 times per week. Add short, high-intensity cardio (like intervals or finishers) for better fat-burning results and muscle tone.
2. Skipping Strength Training Because of “Bulk” Myths
The Mistake: Avoiding weights in fear of getting bulky.
Why It Matters: This myth needs to die. Lifting weights helps shape your physique, increase metabolism, and protect bone health – especially important for women as we age.
The Fix: Start with compound lifts like squats, rows, and presses. Use progressive overload (adding a little more weight or reps over time) and don’t be afraid to challenge yourself.
3. Not Fuelling Properly for Your Workouts
The Mistake: Under-eating or skipping meals around training, especially in an attempt to lose fat.
Why It Matters: You can’t train hard if you’re running on empty. Your body needs carbs and protein to perform and recover well.
The Fix: Eat a balanced pre-workout snack (like oats with nut butter or a banana with yogurt) 1/2 hours before training. Refuel within 60 minutes post-workout with protein and carbs.
4. Neglecting Recovery and Sleep
The Mistake: Training every day with no rest and burning out.
Why It Matters: Progress doesn’t happen in the gym – it happens during recovery. Without rest, your muscles don’t rebuild and your energy dips.
The Fix: Take at least 1/2 full rest days per week. Prioritise sleep (7–9 hours), stay hydrated, and add mobility or stretching sessions to support recovery.
5. Focusing Only on Aesthetics, Not Performance
The Mistake: Training just to “lose weight” or “tone up,” without clear performance goals.
Why It Matters: Chasing aesthetics alone can feel like a never-ending struggle. But performance-based goals are empowering and sustainable.
The Fix: Set strength or skill-based goals: a full push-up, a heavier deadlift, or running a 5K. When your focus shifts to what you can do, your mindset, and body – will transform.
[wpcode id=”229888″]Final Thoughts
Fitness shouldn’t be a punishment, it should be a way to build yourself up, not burn yourself out. So take a step back, assess your habits, and make a few smart changes. Small tweaks can lead to massive results – physically, mentally, and emotionally.Because when women train smart, we don’t just look strong. We feel unstoppable.
