Avoid These Beginner Strength Training Mistakes I Made at 49
If you’re a woman in your 40s or 50s and thinking about starting strength training, you might be feeling overwhelmed by all the options out there. Maybe you’ve tried fitness classes, follow-along videos, or bootcamps—and you're not seeing the results you hoped for.
I know the feeling.
I was 49 when I realized that what I’d been doing for years wasn’t working anymore. Despite working out 5 days a week, I was losing muscle tone and gaining belly fat. The problem? I wasn’t actually strength training.
Here’s what I wish I had known back then, and what I would do differently now, with everything I’ve learned.
Mistake #1: Thinking Group Fitness Classes like BodyPump and Booty Were Enough
These workouts used weights, made my muscles burn and get sore. And on top of that they burned a lot of calories – what’s not to like? Unfortunately, they were not building (or even maintaining) muscle.
Why?
Weights were too light to challenge my muscles properly
The exercises change constantly
The follow-along format meant I was rarely getting close to failure
I was actually training muscular endurance — NOT strength
These classes are great for heart health and general fitness, but they aren’t enough to build and maintain the kind of muscle women need in midlife.
Mistake #2: Believing Combo Exercises Were Effective
On the face of it, it makes sense: instead of doing 2 exercises separately, why not combine them and save time!
You see them all over the place: lunge + bicep curl. Squat + overhead press. Combo exercises felt efficient and burned like those group fitness classes, but they are not effective.
They force you to compromise:
You can’t lift heavy enough to challenge your bigger muscles
Smaller muscles do more of the work than they should
Your form suffers from multitasking
These are fun in a group fitness class, but they aren’t the best way to build muscle.
Want to dive deeper? Listen to: Episode 102: Combo vs. Compound Exercises — What’s Best for Women in Midlife?
Mistake #3: Confusing Exercising with Strength Training
I thought that because I was doing workouts with weights, I was strength training.
In reality, I was just exercising.
There’s nothing wrong with exercise: it supports cardiovascular health, boosts mood, and has tons of benefits. But strength training is something different.
Strength training is ‘training’. And just like if you were training for a marathon, you’ll get the best outcome when you have a plan and you stick to it.
If you’re uncertain whether your workouts with weights are just exercise, or real strength training, check out this episode of my podcast: Episode #121: Are you Strength Training or Just Working Out with Weights?
Mistake #4: Signing up with a Follow-Along Program
When I decided to finally “do it right,” I signed up for a follow-along program that claimed to build muscle.
I didn’t pick it because I thought it would keep me motivated. I picked it because I thought it would be effective.
But the more I learned through my personal trainer studies the more I realized how inefficient and ineffective that format really is.
The exercises change too often to make real progress
You don’t track anything so you can’t make sure you’re increasing reps or weights over time
You train at the instructor’s pace and their pace, set length, and recovery period is unlikely to perfectly match your own – everyone is unique.
If you look at people who are really focused on building muscle and strength (eg. bodybuilders & athletes – including myself when I played Division 1 lacrosse), none of them participate in follow-along classes. That might be a good clue for the rest of us that those are not effective.
The follow-along format simply doesn’t support the structure you need for strength progression and visible results.
What to Do Instead
Follow a true strength training program where the main exercises stay the same for 8–10 weeks at a time
Progress in those movements over time (increase reps and/or weight)
Train major muscle groups separately — not in combo
Stop focusing on calorie burn during sessions
Focus on getting close to failure (the last 1–2 reps feel really hard)
That’s how your body adapts and gets stronger.
How I Built Muscle After Menopause
Once I started real strength training everything changed:
I stopped losing muscle and started building it
I reduced visceral fat and saw my waistline return
My arms, shoulders and whole body started looking toned again
My posture, confidence, and energy improved
I looked and felt like myself again — and even better
Now at 54, I am stronger than ever. And it’s spread into the rest of my life: I feel more capable and more empowered than I did in my 30s.
And the best part? I know that the work I’m doing today is preparing me to stay strong, active, and independent for decades to come.
Ready to Get Started?
Join Lift-Off! my free 10-day challenge that shows women what proper strength training actually looks like.
Whether you’re brand new or just not seeing results from what you’re doing now, Lift-Off gives you the workouts, education, and expert support to finally get started the smart way.
