Beginner strength training mistakes I’ve made (so you don’t have to)

Sharing a list of those “live and learn” moments.

Hello friends! I hope you have a nice morning. I have a few appointments today and then my mom’s uber shuffle later this afternoon. 😉

Today, I wanted to discuss something that comes up all the time from clients and DMs, especially women who are new to strength training:

“I work hard in the gym, but I don’t see the results.”

I feel this in my soul, because I definitely went there.

When I started my fitness journey, I was very motivated, consistent… and made a few mistakes that slowed my progress. The tricky part is that many of these mistakes are things we’ve been taught to do (especially as women in the early 2000s fitness era… anyone else remember the many hours on the elliptical? I used to base my textbook on the elliptical and *study* as I rocked my little heart out)

Today I wanted to discuss some of the biggest mistakes in strength training beginners that I have personally made, so that you can skip the frustration and start seeing results quickly. (lil note: although I am a certified personal trainer, Women’s Fitness Specialist and Exercise Rehabilitation Specialist, this is not personal fitness advice. Check with your doctor before making any changes to your routine.)

Beginner strength training mistakes I’ve made

1. Doing more cardio

This was probably my #1 mistake.

I thought the formula was:

Have as much fun as possible = better results

So I would put:

Long cardio sessions

Group fitness classes

Maybe a little more strength training… as an afterthought.. and I could use a lil lighter weights.

The problem? Too much cardio can work against your goals, especially if you’re trying to build muscle, tone your body, and change your body composition.

If you are constantly in a state of calorie burning, high stress:

– Your body does not create muscle building

– Cortisol can remain elevated

– Don’t feel stressed all the time (and CRASH in the afternoon)

What I wish I had done instead:

Focus on strength training as the foundation, with cardio as support.

Now, I often recommend:

3 – 4 days of strength training

1 – 2 days of cardio (or just daily walking + lifestyle movement)

2. Not eating enough (especially protein)

This one is huge and I see it all the time.

At that time, I was:

Eating less overall

Skipping meals or eating too much “light”.

He doesn’t prioritize protein at all (I thought one egg was protein and that peanut butter was protein)

Behold, the 2014 luncheon:

I thought eating less would help me get out faster, but it actually did the opposite.

If your body doesn’t have enough fuel, it won’t:

Build muscle

Get well again

Maintain a healthy metabolism

The lower the protein, the more difficult it is to achieve the “toned” look that many people want.

What I wish I had done instead:

Eat enough to support my activity level

Prioritize protein at each meal

Stop being afraid of fueling my body

A good starting point for most women is to aim for 20 – 30g of protein per meal, and adjust based on your body type and goals.

3. Not taking recovery seriously

I used to think days off were optional. I would still go to the gym on my “off” days and just not work out as hard.

If I didn’t hurt, I felt like I wasn’t doing enough.

If I had the strength, I would push harder instead of backing down.

But here’s the truth:

Your body changes during recovery, not during exercise.

Without proper recovery:

Muscles do not repair or grow

A tank of energy levels

The risk of burnout (or injury) increases

This is especially important for busy moms juggling everything. Your nervous system has been through a lot.

What I wish I had done instead:

Scheduled days off such as appointments

Essential sleep (hormonal game changer + fat loss)

Add in low-impact relaxation such as walking, stretching, or yoga

Recovery is magic and it’s what can help you stay consistent over time.

4. Not tracking progress (the right way)

This can be very surprising.

I used to rely solely on the scale to tell me when things were “working.”

If the number did not go I thought I was failing.

Strength training changes your body in ways that the scale doesn’t always show:

Building lean muscle

Losing body fat

To be strong

To develop endurance

You may make amazing progress and not see it in that one number. (Read that again, k??)

What I wish I had done instead:

Track multiple types of progress, such as:

Strength increases (lifting heavy weights, high repetitions)

Progress photos

Measurements

Energy and spirit levels

How the clothes fit

Some of the best wins have nothing to do with the average.

5. Not following the plan

I’m going to include this one because it made a big difference for me.

I used to just hold back.

I would go into the gym and do whatever felt right that day, without any real structure or progression.

When I started following a structured program with a lot of continuous load, everything changed.

Exercising felt meaningful (motivational in itself)

I could clearly see improvement and felt stronger over time

The results felt real (and felt sustainable)

A friendly reminder if you’re new to strength training:

You don’t have to do everything perfectly!!! ANY movement is good movement. You just want to make sense of it in your life.

If I could go back and tell beginners anything, it would be this:

Lift weights. Eat enough. Resting more than you think you need. Get on with it. You will still be working 20+ years from now because you started from scratch.

If you’re currently on your strength training journey, I’d love to hear from you: what’s been the biggest learning curve so far?

And if you’re looking for help creating a simple, effective plan that fits into your life (especially for my busy mom colleagues), I have some fun stuff coming soon. 😉

no

Gina

More:

My favorite workouts at home are barre

A year of exercise program – DONE