{"id":49240,"date":"2025-08-07T01:45:09","date_gmt":"2025-08-07T01:45:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/49240\/"},"modified":"2025-08-07T01:45:09","modified_gmt":"2025-08-07T01:45:09","slug":"7-surprising-reasons-your-workouts-arent-working-and-what-to-stop-doing","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/49240\/","title":{"rendered":"7 surprising reasons your workouts aren\u2019t working (and what to stop doing)"},"content":{"rendered":"

Change doesn\u2019t happen overnight. We all know that. But there are usually clear signs that the workouts<\/a> you\u2019re doing are working \u2013 in both the short and long term. You might notice that you have more energy, perhaps you\u2019re sleeping better, or maybe you feel stronger<\/a>. How long it takes for these benefits to come into fruition will depend largely on your level of fitness before you started your new routine \u2013 someone who didn\u2019t exercise at all will likely see results sooner \u2013 but if you pass the 8-12-week mark and you\u2019re still not feeling any different, you\u2019re probably doing something wrong. <\/p>\n

According to fitness and nutrition coach Dr Stephanie Estima<\/a> and leading female physiologist Dr Stacy Sims<\/a>, there are a few reasons the workouts you\u2019re doing might not be working. Here\u2019s what you may need to switch up, including why you should stop those hour-long fitness classes, how sprint interval training could help, and when and what you should eat. <\/p>\n

1.Skip the 60+-minute fitness classes\"fit<\/p>\n

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\u2018Many women mistake classes like spin<\/a>, Orangetheory<\/a> and Barry’s<\/a> as HIGH intensity (zone 5) when really they are often zone 2<\/a>-4 at most (even if you FEEL like they’re not). <\/p>\n

\u2018Over time, this sort of extended moderate cardio can raise cortisol, drain energy, and increase cravings and belly fat without improving strength or metabolism. Focusing on higher-quality training can break this cycle.\u2019 <\/p>\n

\"sprint<\/p>\n

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\u2018Sprint interval training – those short, 15 second-ish, all-out bursts of effort with plenty of rest in between offer incredible benefits, especially for women in midlife. <\/p>\n

\u2018These workouts don’t take much time but deliver a lot of impact, making them a smart, efficient way to boost your metabolism and stay resilient as you age.\u2019 <\/p>\n

3. Learn to lift before lifting heavy\"weight<\/p>\n

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\u2018Before jumping into heavy weights<\/a>, it’s important to build a strong foundation. Learning proper technique and developing good movement patterns first helps you stay safe and get the most out of your training.<\/p>\n

\u2018Starting with lighter loads builds coordination, confidence, and a solid foundation. From there, you can safely progress to heavier lifting for the best results.\u2019<\/p>\n

4. Heavy strength training counters age-related muscle decline \"weightlifting\"<\/p>\n

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\u2018As women move into perimenopause and beyond, it’s common to feel a drop in strength and power<\/a>, even before losing noticeable muscle size.<\/p>\n

\u2018Heavy strength training helps maintain strong muscle contractions, supports bone density, and keeps your nervous system sharp. Over time, it preserves muscle quality, improves metabolism, and builds the resilience needed for daily activities and long-term health.\u2019<\/p>\n

5. Strength training should be compound and focused \"asian<\/p>\n

Kilito Chan\/\/Getty Images<\/p>\n

\u2018Prioritising compound movements<\/a> like squats, deadlifts, presses, and rows helps build functional strength and improves stability throughout your body.<\/p>\n

\u2018Starting your workout with these bigger lifts maximises your energy and focus. Afterward, you can add smaller, targeted exercises if you’d like.<\/p>\n

\u2018This approach is efficient, effective, and a great way to build muscle and confidence over time.\u2019 <\/p>\n

\"pre<\/p>\n

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\u2018Having a little fuel before you exercise (especially in the morning) can make a big difference in not only performance but your ability to burn calories throughout the day.<\/p>\n

\u2018As little as 15g of protein\/150 calories helps stabilise blood sugar, improve workout performance, and support recovery.\u2019 <\/p>\n

7. Post-workout nutrition matters more than you think\"post<\/p>\n

hxyume<\/p>\n

\u2018While total daily protein is important, women often benefit from eating soon after exercise, especially a combination of carbs and protein.<\/p>\n

\u2018This helps replenish energy stores, support recovery, and reduce prolonged muscle breakdown. It also lowers the risk of low energy availability, which can affect hormones, metabolism, and overall health.<\/p>\n

\u2018Even a simple shake or light meal within an hour can go a long way toward keeping your body strong and resilient.\u2019<\/p>\n

RELATED STORIES\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director (and a qualified yoga teacher), Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.<\/p>\n

Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.<\/p>\n

Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.\u00a0<\/p>\n