Your Workouts Are Killing Your Progress… Here’s Why

"I work out 5 days a week. I don’t understand why I can’t lose weight. I think something is wrong with my hormones."

I hear this all the time.

You’re putting in the work—five days a week, bouncing between group fitness, HIIT, and muscle-specific classes. But despite all that effort, you still have stubborn belly fat, and your body constantly feels exhausted. You feel like you physically can’t do more, so you’ve just accepted that this is what happens after 30.

What if I told you that you don’t need to be doing more? In fact, you need to be doing less.

Your “Strength” Workouts Aren’t Actually Strength

A lot of the classes marketed as “strength” workouts aren’t actually building strength—they’re building endurance.

Before you come at me, let me explain.

As a former group fitness instructor, I love classes for getting people comfortable in the gym, learning movement patterns, and building a routine. They’re fun, social, and great for accountability. But eventually, most people plateau in that environment. If your goal is to get stronger, leaner, and more defined, it’s time to step into the weight room (or grab heavier weights at home).

Why You Need Rest Between Sets

To build muscle (and get the toned look you’re after), you need progressive overload. This means gradually increasing the weight or reps over time, forcing your muscles to adapt and grow.

The problem? Group fitness moves too quickly for this to happen.

Here’s why rest matters: When you lift heavy enough to challenge your muscles, your body relies on ATP (your energy source for short bursts of power). It takes about 30-90 seconds for ATP stores to replenish enough for you to lift at full effort again. Without proper rest, your muscles don’t have the energy to truly push heavier, meaning you’re just burning through endurance rather than building real strength.

“But I Don’t Want to Get Bulky…”

I hear this all the time, so let’s break it down:

1️⃣ Women do not have the testosterone levels to get massive muscles naturally.
2️⃣ The super-muscular women you see? They train intensely for years to look like that—on purpose.
3️⃣ If you’ve ever felt like lifting made you “bulky,” it’s likely because you built muscle under body fat, making you appear wider.

The real key? Losing body fat while increasing muscle. That’s what gives you those sculpted arms and toned legs.

Client Spotlight: S’s 15lb Weight Loss Success

Meet "S"—a busy accountant who just hit the 15-pound weight loss mark during tax season (yes, the most stressful time of her year).

When she first started working with me, she told me she didn’t like lifting weights. She loved her group fitness classes and wasn’t sure if strength training was for her.

But throughout our 12-week program, something changed.

Not only did she complete every workout, but she actually started looking forward to them. She loves seeing how strong her body is, watching her muscles grow, and spending 30 minutes on herself before the workday chaos begins.

And the best part? She still does the group fitness classes she loves—but now, she’s finally seeing the results she’s been working so hard for.

Oh, and let’s talk about posture for a second…

When "S" started training with me, she was constantly hunched forward from long hours at her desk for work. Fast forward 12 weeks? Not only has she hit the 15-pound weight loss mark, but her posture has dramatically improved.

Building strength in the back and shoulders helps pull your shoulders back, open up your chest, and reduce that hunched-over look. If you spend a lot of time at a desk (or scrolling on your phone), this is huge for your body alignment and long-term health.

Strength training isn’t just about aesthetics. It’s about how your body functions and feels.

This Is Where I Come In…

Listen, I get it—you love your group fitness classes. And guess what? You don’t have to give them up.

What I do is add in personalized workouts structured just for you and your goals.

✔️ 30-minute full-body lifting sessions—no fluff, no wasted time, just solid strength training.
✔️ Progressive overload built into your plan so you actually get stronger and see definition.
✔️ Balanced with the workouts you already love—so you don’t have to give up what keeps you motivated.

This isn’t about doing more. It’s about doing the right things for your body.

If you’re ready to stop spinning your wheels and finally see the results you’ve been working so hard for, now’s the time!

Let’s make this the moment everything changes for you.

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Keep shining,
Brooke xx