10 Mistakes Women Make in the Gym & How to Fix Them
The good news? With a few simple changes, you can train smarter, feel stronger, and build real confidence in the gym.
10 mistakes women make in the gym — and how to fix them
1. Sticking to Just Cardio
Many women spend hours on the treadmill or cross-trainer, thinking it’s the best way to lose fat. Cardio is great for heart health, but it won’t build the muscle tone and metabolism boost you need.
👉 Fix it: Add 2–3 strength training sessions per week for the best results.
2. Avoiding the Weights Area
The free weights section can feel intimidating, so many women avoid it. But lifting weights is the fastest way to build strength, shape, and confidence.
👉 Fix it: Learn a few basic moves (squats, lunges, rows, presses) and gradually build from there.
3. Doing Endless Crunches for Abs
Hundreds of sit-ups won’t flatten your stomach. Visible abs come from a mix of strength training, nutrition, and overall fat loss.
👉 Fix it: Focus on full-body strength moves and core exercises like planks and dead bugs.
4. Ignoring Nutrition
You can’t out-train a poor diet. Eating too little or cutting out entire food groups makes progress harder.
👉 Fix it: Fuel your body with balanced meals, especially protein, to support recovery and fat loss.
5. Copying Random Workouts from Social Media
Scrolling Instagram for workout inspiration is fine (I mean, feel free to scroll through mine!! @marliespt) — but copying random routines won’t give you consistent progress.
👉 Fix it: Follow a structured plan that progresses over time and suits your goals.
6. Lifting Too Light
Pink dumbbells might feel safe, but if you can do 20+ reps without breaking a sweat, you’re not challenging your muscles.
👉 Fix it: Choose a weight that feels tough after 8–12 reps, while still allowing good form.
7. Skipping Warm-Ups and Cool-Downs
Jumping straight into heavy exercise or skipping stretches can lead to injury and stiffness.
👉 Fix it: Spend 5–10 minutes warming up and cooling down every session.
8. Comparing Yourself to Others
It’s easy to look around the gym and feel behind, but comparison kills confidence.
👉 Fix it: Focus on your journey — track your own progress, not anyone else’s.
9. Not Tracking Progress
Without tracking, it’s hard to see how far you’ve come. Progress may be small, but it adds up.
👉 Fix it: Use a workout log, fitness app, or journal to track weights, reps, and workouts.
10. Giving Up Too Soon
Results take time. Many women quit after a few weeks when they don’t see instant changes.
👉 Fix it: Stick with it! Consistency is key. Commit to 8–12 weeks before judging results.
Conclusion
The gym should be a place of empowerment, not frustration. By avoiding these common mistakes, you’ll:
- Train smarter
- Build strength and tone
- See results faster
- Feel more confident every time you walk in
💪 Remember: strong, confident, consistent — that’s the formula that works.
Let’s Talk
👉 Want a clear, structured plan that avoids all these mistakes? My coaching programmes give you personalised training, nutrition advice, and support so you can finally see results. Book your consultation today.
