The Common Mistakes Women Make When Trying to Lose Weight, Gain Muscle & Look 'Toned'
When it comes to transforming your body, many women unknowingly make mistakes that hold them back from achieving their goals. If you want to lose weight, build muscle, and achieve that "toned" look, here are some of the biggest mistakes to avoid:
1. Chronic Dieting & Not Balancing Macros
Many women eat under 1400 calories for extended periods and wonder why progress stalls. The body adapts to prolonged calorie restriction by slowing metabolism, leading to plateaus and muscle loss.
Instead of always being in a calorie deficit, spend time at maintenance calories or even a small surplus. This allows your body to fuel strength, performance, energy, recovery, and muscle gains, ultimately leading to a leaner, more muscular look (the definition of "toned").
Protein is essential for muscle retention and growth. If you don’t consume enough, your body will break down muscle tissue, vital for overall health and physique.
For women who train multiple times per week, the ideal protein intake is 1.8-2.4g per kg of body weight daily. Research also shows that women should consume at least 15-20g of protein pre-training and 35-40g of protein within 45 minutes post-training.
Carbs are our bodies' primary source of energy. Dr Stacy Sims mentions in one of her recent articles, "In my work, I’ve found about 55 per cent of individuals who are training every day are in low energy availability. And females are especially at risk."
You can eat all the protein, but without the carbs and the right amount of overall calories to support all your body's systems, you will not be able to build the body you desire. Many women who train and exercise regularly significantly underestimate their body's calorie needs. Aiming for a daily intake of about 40 to 45% whole food carbohydrates (veggies, fruits and grains) is going to support improved mood and energy, reduce stress and look after your hormonal health.
2. Too Much Cardio
Excessive cardio can negatively impact weight training performance and muscle development, especially if you're not fueling or recovering correctly. While cardio has benefits, prioritise strength training and balance your energy intake to ensure proper recovery and muscle growth.
3. The All-or-Nothing Mindset & Lack of Consistency
You’re fully committed one minute, and the next, you've written off the entire week because of one setback. Stop trying to change everything at once. Small, consistent actions over time yield the best results. Focus on building sustainable habits instead of constantly flipping between extremes.
4. No Training Intensity / Prioritising Only High Volume
Sticking to light weights and high reps (above 10 reps per set) without sufficient rest or progressive overload won’t significantly change your body composition. To build muscle and strength, incorporate lower rep ranges (4-8 reps per set), progressive overload, and proper rest between sets.
5. Disregarding Stress
Many women don’t realise how much stress impacts their bodies and results. Undernourishment, excessively processed foods, and internal and external pressures all contribute to chronic stress.
Common Signs of Chronic Stress:
- Persistent fatigue – Feeling exhausted even after a whole night’s sleep.
- Frequent headaches or muscle tension – Stiff neck, tight shoulders, and tension headaches.
- Digestive issues – Bloating, constipation, diarrhea, or stomach discomfort.
- Increased irritability or mood swings – Feeling emotionally overwhelmed.
- Trouble sleeping – Difficulty falling asleep or waking up frequently.
- Frequent illness – A weakened immune system makes you prone to colds and infections.
- Cravings for sugar, fat, or salt – Stress increases cortisol, triggering cravings.
- Unexplained weight changes – Stress-related overeating or appetite suppression.
- Brain fog and poor concentration – Struggling with memory and focus.
- Increased heart rate or shortness of breath – Feeling anxious or having shallow breathing.
If these symptoms resonate with you, prioritising stress management is just as important as diet and training. Support your body with proper nutrition, recovery, and self-care practices to see long-term success.
By addressing these common mistakes, you’ll be on the right path toward achieving your weight loss, muscle-building, and body composition goals.
Need guidance? Start by focusing on quality nutrition, strength training, and stress management; the results will follow!
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