The Most Common Training Mistakes Women Make

You’re putting in the work—but are you making these common training mistakes that hold women back from real progress?

The Biggest Training Mistakes Women Make

• Not Lifting Heavy Enough – If your last reps feel easy, you’re not challenging your muscles.

• Too Much Cardio, Not Enough Strength – Lifting builds muscle, burns fat, and boosts metabolism long-term. 

• Skipping Recovery – Overtraining = more stress, higher cortisol, and slower results.

• Not Eating Enough Protein – You can’t build muscle without enough fuel (aim for 0.73-1.09g/lb body weight).

How to Fix Them

• Progressive Overload: Increase weights, reps, or intensity over time.

• Balance Strength & Cardio: Prioritize lifting, with strategic cardio. 

• Prioritize Recovery: Sleep, mobility, and deload weeks are essential.

• Fuel Properly: Protein + carbs = muscle growth and energy.

Next Up: How Your Menstrual Cycle Affects Fat Loss

We’ve talked about how your cycle affects strength—now let’s dive into how it impacts fat loss. Learn how to adjust nutrition and training based on hormonal shifts for better results.

To strength, science, and success,
Keri Walter
Founder, Built for Her

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