Caroline Idiens, the founder of the thriving fitness platform Caroline’s Circuits, stands as an inspiring figure for midlife fitness. Each month, she coaches approximately 6,500 women, helping them become fitter and stronger. Through her extensive experience, Caroline has pinpointed common pitfalls that women in midlife often encounter. She’s developed a focused training approach that empowers you to achieve your fitness goals, regardless of your age. In this article, we’ll go over some common mistakes women over 50 make and offer practical alternatives to enhance your workouts and overall well-being.
1. Chasing Fitness Fads
The mistake:
‘Jumping on the latest fitness trend without considering if it aligns with your body and goals.’
Why it inhibits progress:
‘Trendy routines are often short-lived and fail to foster long-term strength or the establishment of consistent habits which are crucial for noticeable results. Many trends prioritize extremes, increasing the risk of injury in midlife.’
What to do instead:
- ‘Start slowly. Use light weights or bodyweight exercises to build strength and confidence.’
- ‘Increase your weights gradually as the last few reps become easier.’
- ‘Prioritize consistency. If you’re short on time, aim for shorter sessions—10 minutes can be effective. My 10-minute series on the Women’s Health app is a great starting point.’
- ‘Focus on functional exercises that mimic everyday movements and compound movements that engage multiple muscle groups.’
2. Letting Menopause Symptoms Discourage Training
The mistake:
‘Believing that fatigue, joint stiffness, and slower recovery are signs that training isn’t beneficial or that you shouldn’t exercise at all.’
Why it holds women back:
‘The transition into our fifties often brings unwelcome symptoms, leading some women to believe they shouldn’t be active. However, consistent exercise and a nutritious diet can greatly enhance both physical and mental well-being during this phase.’
What to do instead:
- ‘Remember the diverse benefits of strength training, including improved mood, increased energy, and better sleep.’
- ‘Aim for strength training sessions three to four times a week, about 30 minutes each, and don’t skip the warm-up or cooldown.’
3. Focusing on Weight Loss Rather Than Strength
The mistake:
‘Prioritizing calorie burning over muscle building in your workouts.’
Why it holds women back:
‘Post-menopause, muscle mass is essential for metabolic health and overall vitality. Focusing on weight loss may accelerate muscle loss instead of fostering strength.’
What to do instead:
- ‘Shift focus to recognizing signs of growing strength.’
- ‘Celebrate the benefits of weight training, such as enhanced metabolic rate and better overall health.’
- ‘Accept that muscle growth may not lead to immediate weight loss on the scale but is, in fact, advantageous for your health.’
4. Inadequate Protein Intake
The mistake:
‘Underestimating your protein requirements as you age.’
Why it holds women back:
‘While exercise is essential to overall health, nutrition remains paramount. As your body changes in midlife, it’s crucial to maintain a balanced diet rich in protein to support your training efforts.’
What to do instead:
- ‘Make protein a priority at every meal and snack.’
- ‘Aim for 70-95g of protein daily (my book, *Fit at 50*, has helpful recipes).’
- ‘Evenly distribute your protein intake throughout the day.’
- ‘Ensure a nutritionally balanced diet to regulate energy, hormone levels, and long-term health.’
5. Fear of Weightlifting
The mistake:
‘Avoiding weightlifting due to concerns of becoming too muscular.’
Why it holds women back:
‘This misconception prevents many women from starting resistance training. In midlife, it’s vital to incorporate progressive resistance to avoid injury and build strength.’
What to do instead:
‘Rest assured, weightlifting will not make you bulky without a specific program and caloric surplus. Instead, it helps build lean muscle, supports bone health, and boosts metabolism.’
Caroline qualified as a personal trainer in 2001
6. Neglecting Rest Days
The mistake:
‘Not using rest days effectively.’
Why it holds women back:
‘Rest is crucial for muscle recovery, repair, and growth. It’s during these periods that your body regulates its energy systems.’
What to do instead:
‘Rest days are as vital as training days. If you enjoy movement, consider going for a walk or practicing yoga. If your body craves rest, it’s perfectly fine to take a break. I advise clients to include at least one rest day a week from weightlifting.’
7. Over-Relying on Cardio
The mistake:
‘Using high-intensity cardio sessions as your sole workout form.’
Why it holds women back:
‘While cardio supports heart health, it lacks the muscle and bone preservation benefits of strength training. High-impact cardio can lead to fatigue and increase cortisol levels, possibly accelerating muscle loss, especially as we age.’
What to do instead:
- ‘Incorporate cardio for its heart health benefits.’
- ‘Make strength training a non-negotiable part of your routine.’
- ‘Increase your walking—this underrated activity can provide great cardiovascular benefits, and I love taking brisk walks with my dogs.’
8. Overestimating Workout Duration
The mistake:
‘Believing that every workout must last an hour to be effective.’
Why it holds women back:
‘It’s a common myth that longer workouts are superior. The quality and intensity of your session matter more than the length. A focused 20 or 30-minute weights circuit can be more effective than a distracted hour at the gym.’
What to do instead:
- ‘Short bursts of exercise add up and significantly contribute to your physical and mental health.’
- ‘Structured strength workouts can provide as much, if not more, benefit than unstructured hour-long gym sessions.’
9. Believing You Need a Gym Membership
The mistake:
‘Thinking you need to join a gym and navigate unfamiliar equipment to workout effectively.’
Why it holds women back:
‘A lack of a structured workout plan can lead to ineffective sessions and hinder confidence, especially for midlife women who might feel intimidated at the gym.’
What to do instead:
- ‘Consider at-home workout programs, such as mine available on the Women’s Health app.’
- ‘Partner with a friend or family member for accountability during workouts.’
10. Skipping Warm-Ups and Cool-Downs
The mistake:
‘Neglecting to warm up before and cool down after workouts which can increase injury risk.’
Why it holds women back:
‘As we age, our joints become more sensitive and recovering requires additional care. Warming up and cooling down are crucial for preparing your body for movement and aiding recovery.’
What to do instead:
- ‘Incorporate a brief dynamic warm-up before every workout.’
- ‘Post-workout, dedicate 2-5 minutes for stretching to enhance recovery and prevent injury.’
In conclusion, approaching fitness with a mindset that embraces proper techniques, rest, and balanced nutrition is essential, especially for women in midlife. By avoiding common mistakes and implementing targeted strategies, you can enhance your strength, energy, and overall well-being. Remember that every step you take towards improving your fitness is a victory, regardless of age. Keep moving, stay motivated, and prioritize your health for a fulfilling lifestyle.
