⭑ Doing to much too soon will derail your exercise program ✔ Take a step back
⭑ Skipping warm-up and cool-down stresses your joints ✔ Allow time
⭑ Plateaus are natural, longer when you're older ✔ Learn to love them
⭑ Good posture and controlled movements get you the best return on exercise ✔

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you're well and staying active.

The newsletter is a different format today, just one item, with 10 hints to avoid mistakes that can reduce your gains from exercise.

I call it Return on Exercise (ROE). If you are financially-minded you'll know ROE as Return on Equity. Consider your healthspan as your equity and aim to get as much extra healthspan for each effort you put in at the gym or exercising by avoiding these mistake.

I’ve learned that even the smallest mistakes can throw a wrench in our plans, like injuring a shoulder through overuse or over-exercising and then having to take time out to fully recover.
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​NEW: Listen to this newsletter as a Podcast - 13 minutes. If you have not ever heard a Google NotebookLM-created podcast before then I URGE YOU to take a listen. They are really amazing when you consider I created it with a simple cut and paste of this newsletter content. This is yet another education revolution in the making.

Here are some common pitfalls I’ve come to recognise over time, and my tips on how to dodge them.

// 10 Mistakes That Can Sabotage Your Workout Gains

#1 Doing Too Much, Too Soon

Enthusiasm to regain lost time or achieve quick results often leads to overtraining - overdoing things. This can strain muscles, joints, and your cardiovascular system. This is the most common mistake I see, whether at the gym, running, or dieting.

What this means for you: Gradual progress is key to consistency. Aim for manageable targets, such as 20-30 minutes of moderate exercise a few times a week. Gradually increase the duration and intensity as you feel comfortable. Pay close attention to how your body responds. If you experience fatigue or persistent soreness, take a step back. Rest is as important as the workout itself.

#2 Ignoring Strength Training

Many people focus on cardio, believing it’s the best way to maintain weight and heart health. But after 50, our muscle mass declines by about 1-2% per year without strength training.

What this means for you: Resistance training, like bodyweight squats or barbell deadlifts, is vital for maintaining your muscle mass, strengthening joints, and reducing fall risk. Aim for at two sessions weekly targeting your large muscle groups, e.g. chest, back, legs (quadriceps, hamstrings, and glutes), and core muscles. Engaging these large muscle groups leads to greater muscle mass.

However, it’s also important to also include exercises that target opposing muscle groups to prevent imbalances and reduce the risk of overuse injuries.

Rounded shoulders from overemphasis on push exercises - like bench presses - are a common issue, especially in gym-going women in my observation. Aim to include "pull" strength exercises such as pull-ups, deadlifts and dumbbell and barbell rows. Aim for a 2:1 ratio of pulling to pushing exercises.

#3 Skipping the Warm-Up and Cool-Down

Many, if not most, people overlook the significance of warming up and cooling down, regarding it as unnecessary or merely a time-consuming addition to their workout.

What this means for you: Warm-ups prepare your body for exercise by increasing blood flow, flexibility, and joint lubrication, while cool-downs aid recovery and reduce soreness. Neglecting these steps can exacerbate injuries and extended recovery. Start with gentle activities like treadmill walking or stationery cycling or light rowing, and end with stretching and, say, vibrogym if you have access to one.

#4 Neglecting Balance and Mobility Exercises

These exercises feel less intense or “easy to skip,” so they’re often overlooked.

What this means for you: Mobility exercises improve your range of motion and improve the coordination necessary for safe walking and other daily activities. Research shows that balance training, such as standing on one leg or using wobble boards, sit-to-stand exercises or Tai Chi, all reduce fall frequency.

#5 Sticking to the Same Routine

Familiarity feels safe, but over time, doing the same exercises can lead to plateaus or repetitive stress injuries.

What this means for you: Variety in your exercise routines is essential to continue making gains and to minimise injury risks. Sticking to the same routine leads to diminished performance gains, as your body adapts and stops improving - this is nature working to get you the same result with less energy and stress.

This adaptation causes progress to stall, as the once-challenging workouts become less effective. It also increases the risk of overuse injuries from repeated strain on the same muscles and joints, e.g. as tendinitis or stress fractures.

#6 Overlooking Recovery Time

It's tempting to push yourself daily, believing “more is better.” It's good to do some "everyday exercise" every day, but not challenging your metabolism daily.

What this means for you: Recovery is where the magic happens, especially as your body needs more time to repair with age. Prioritise good sleep, rest days, and active recovery, like stretching or light yoga, to allow your body to repair and rejuvenate.

#7 Despairing at Plateaus

Hitting a plateau—when progress stalls—can feel discouraging, especially if you’ve been working hard. It’s easy to think you’re failing or to lose motivation.

What this means for you: Plateaus are normal and a natural part of fitness at any age, but they tend to last longer as you grow older. The key is consistency. By staying the course, your body will eventually respond and you’ll rise to the next level. Progress may come in smaller increments, but it’s still progress. Be prepared, celebrate the milestones—no matter how small—and remind yourself that persistence pays off.

#8 Overlooking the Importance of Posture

Poor habits like slouching can carry over into your exercises, leading to improper form.

What this means for you: Good posture reduces strain and ensures you’re engaging the right muscles during each movement. Whether lifting weights or walking, focus on keeping your shoulders back, chest open, and core engaged. In fact, aim to keep your entire body and mind engaged. A mirror helps you check your form.

Controlled movements with good posture deliver maximum benefits, e.g. more return for your investment in exercise.

#9 Pushing Through Pain

The old “no pain, no gain” mindset persists, leading people to ignore discomfort or injury signals.

What this means for you: It's good to keep working hard, but remeber, discomfort serves as your body’s alert system for potential issues. It’s important to pause and review what’s happening. While some minor aches are expected, consistent or sharp pain signals that you should take a break, reassess your form, or lighten the load. In my experience poor form is the most common cause.

#10 Setting Overly Complex Goals

Overcomplicated frameworks like SMART goals can feel detached and rigid, making them hard to relate to or sustain.

What this means for you: Think simple and actionable. Set goals you can clearly picture and connect to your life. For example: “I’ll walk 30 minutes each day after breakfast.” “I’ll do strength exercises every Tuesday and Thursday.” Keep goals specific enough to guide you but flexible enough to adapt as needed. The easier you can imagine the goal fitting into your routine, the more likely you are to follow through.

And remember, the more complicated you make your goals the more likley you are to miss some and then feel despondent. Give yourself a chance by setting the stage for success with simple goals and consistent "turning up".

Related: Woody Allen was wrong. Consistency and success aren't about just showing up.​​​​​​​

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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