The 5 Most Common Training Mistakes Women Over 40 Make (and What to Do Instead)

I can’t tell you how often I hear this:

“Tamara, I’m working out more than ever… but nothing is changing!”

If that sounds familiar, you’re not alone. And here’s the thing—it’s not because you’re lazy, unmotivated, incapable, or “too old.” (Let’s throw those lies in the trash right now. 💪)

It’s usually because of a few super common mistakes women over 40 make when it comes to training. Once you know what they are, you can fix them—and finally start seeing the results you’ve been working for.

1. Mistake # 1 - Going Too Heavy, Too Fast

Yes, lifting weights is more important than ever after 40. But here’s the catch: while your muscles may feel ready, your joints, ligaments, and connective tissues often need more time to adapt.

Jumping straight into heavy loads can lead to soreness, injury, or a plateau that kills your motivation.

Instead: spend a few weeks building your foundation. Focus on form, mobility, and stability. Gradually increase your weights. Your joints will thank you—and when you do start lifting heavier, you’ll feel strong and unstoppable.

2. Skipping Recovery

When we were younger, we could get away with pushing hard every single day. But after 40? Recovery is just as important as your workouts.

Skipping rest days, stretching, or quality sleep is like trying to drive a car without ever filling up the gas tank. Eventually, you’ll stall out.

Instead: build in active recovery days—yoga, walking, stretching. Protect your sleep. Take rest seriously. Recovery isn’t weakness; it’s how you come back stronger.

3. Living on the Treadmill (or the trails)

Cardio has its place—but so many women double down on running, spinning, or the elliptical because they think “more cardio = more fat loss.”

The problem? Over time, too much steady-state cardio without strength work leads to muscle loss, a slower metabolism, and weaker bones.

Instead: keep cardio, but balance it with strength training 2–3 times per week. Building muscle is the secret weapon for staying lean, strong, and energetic.

4. Avoiding Strength Because of “Bulking” Fears

Listen! For most women: lifting weights will not make you bulky. Period.

What it will do is help you maintain lean muscle, improve your posture, protect your joints, and keep your metabolism fired up. Bulk doesn’t happen accidentally—it takes a very specific (and very intense) plan.

Instead: embrace strength training! Think of it as an investment in the way you want to feel and move for decades to come.

Note: If you find you are in the .025% of women who CAN actually bulk up from lifting... you can simply change your lifting strategy and maintain the lean muscle look you are hoping for.

5. Changing Things Up Too Often

Here’s a mistake I see all the time: women hopping from program to program, class to class, new trend to new trend. Variety feels fun—but if you’re constantly switching, your body never has the consistency it needs to adapt and get stronger.

Progress happens when your body learns to master movement patterns and build on them. If you keep changing too soon, you miss out on that growth!

Instead: pick a solid program and stick with it for at least 4–6 weeks before switching things up. That’s how you build a strong foundation, measure progress, and actually see results.

Remember:

Training after 40 isn’t about punishing your body—it’s about supporting it.

It’s about building strength, protecting your joints, fueling your energy, and showing up for the life you want to live. When you train smart, you don’t just look better—you feel better. You carry yourself with more confidence. You sleep better. You move with ease.

And that? That’s worth every ounce of effort.

Want a Reset?

Sometimes the best way to break out of old habits and find a fresh perspective is to step away from the day-to-day. That’s why I host women’s retreats—to give you space to recharge, reconnect, and remember what it feels like to move in a way that energizes you.

🌴 Costa Rica (Feb. 6–11, 2026): fitness, yoga, surf lessons, jungle adventures, and time to restore.

🏔️ Peru (Sept. 19–27, 2026): the Sacred Valley, Machu Picchu, mindful movement, and a journey inward.

If your soul is craving a reset, you can get all the details here: trainingwithtamara.com/retreats.

I’d love to have you with us. 💛