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

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

Hi friends! I hope you’re having a wonderful morning. I have a couple of appointments today and then it’s the mom uber shuffle later this afternoon. 😉

Today, I wanted to chat about something that comes up all the time with clients and in DMs, especially from women who are just getting started with strength training:

“I’m working hard at the gym, but I’m not seeing results.”

I feel this in my soul, because I’ve definitely been there.

When I first started my fitness journey, I was super motivated, consistent… and also making quite a few mistakes that were slowing my progress way down. The tricky part is that a lot of these mistakes are things we’ve been taught to do (especially as women in the early 2000s fitness era… anyone else remember hours on the elliptical? I used to prop my textbook on the elliptical and *study* as a I pedaled my little heart out)

Today I wanted to chat about some of the biggest beginner strength training mistakes I personally made, so you can skip the frustration and start seeing results faster. (lil note: even though I’m a certified personal trainer, Women’s Fitness Specialist and Corrective Exercise Specialist, this is not personalized fitness advice. Check with your doctor before making any changes to your routine.)

Beginner strength training mistakes I made

1. Doing way too much cardio

This was probably my #1 mistake.

I thought the formula was:

Sweat as much as possible = better results

So I’d stack:

Long cardio sessions

Group fitness classes

Maybe a little bit of strength training… as an afterthought.. and I’d use teeny tiny lil weights.

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

When you’re constantly in a calorie-burning, high-stress state:

– Your body doesn’t prioritize muscle building

– Cortisol can stay elevated

– You can feel constantly depleted (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 usually recommend:

3 – 4 days of strength training

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

2. Not eating enough (especially protein)

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

Back then, I was:

Under-eating overall

Skipping meals or eating super “light”

Not prioritizing protein at all (I thought one egg was protein and that peanut butter was also protein)

Behold, a 2014 lunch:

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

If your body doesn’t have enough fuel, it’s not going to:

Build muscle

Recover properly

Maintain a healthy metabolism

When protein is low, it’s even harder to see that “toned” look so many people are after.

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 many women is aiming for 20 – 30g of protein per meal, and adjusting based on your body and goals.

3. Not taking recovery seriously

I used to think rest days were optional. I’d still go to the gym on my “off” days and just not work quite as hard.

If I wasn’t sore, I felt like I wasn’t doing enough.

If I had energy, I’d push harder instead of pulling back.

But here’s the truth:

Your body changes during recovery, not during the workout.

Without proper recovery:

Muscles don’t repair and grow

Energy levels tank

Risk of burnout (or injury) increases

This is especially important for busy moms juggling everything. Your nervous system is already dealing with a lot.

What I wish I had done instead:

Scheduled rest days like appointments

Prioritized sleep (game changer for hormones + fat loss)

Add in low-impact recovery like walking, stretching, or yoga

Recovery is magic and it’s what can enable you to be more consistent over the long haul.

4. Not tracking progress (the right way)

This one might be the most surprisin.

I used to rely only on the scale to tell me if things were “working.”

If the number didn’t move I assumed I was failing.

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

Building lean muscle

Losing body fat

Getting stronger

Improving endurance

You could be making amazing progress and not see it in that one number. (Read that again, k??)

What I wish I had done instead:

Track multiple forms of progress, like:

Strength increases (lifting heavier weights, more reps)

Progress photos

Measurements

Energy levels and mood

How clothes fit

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

5. Not following a plan

I’ll add this one because it made such a difference for me.

I used to just wing it.

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

Once I started following a structured program with progressive overload, everything changed.

Workouts felt like they had purpose (which was motivating in itself)

I could clearly see progress and felt stronger over time

Results felt like they were actually happening (and felt sustainable)

A friendly reminder if you’re just getting started with strength training:

You don’t have to do everything perfectly!!! ANY movement is good movement. You just want to do it in a way that makes sense for your life.

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

Lift weights. Eat enough. Rest more than you think you need. Stick with it. You’ll still be working out 20+ years from now because you got started in the first place.

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

And if you want help creating a simple, effective plan that fits into your life (especially for my fellow busy moms), I have some fun things coming your way soon. 😉

xo

Gina

More:

My favorite at-home barre workouts

A year of workout programming – DONE