When it comes to fitness advice, especially for women over 40, the landscape can be overwhelming. As a fitness coach and influencer, I’ve had my share of learning moments. Today, I want to revisit two pieces of advice I regret giving in the past and explain how my perspective has evolved.
The fitness world is rife with information—and misinformation. As someone dedicated to helping women thrive after 40, I’ve realized the importance of revisiting past recommendations. Growth isn’t about being perfect; it’s about learning, adapting, and sharing better insights.
Fitness Mistake #1 – Drinking Excessive Water
One of my earlier pieces of advice was to drink a gallon (4 liters) of water daily to aid in fat loss. While hydration is undeniably crucial, I’ve come to see this recommendation as impractical for many women.
Why it’s flawed: Drinking a gallon of water can lead to physical discomfort, such as frequent bathroom trips, especially for those with certain health conditions like uterine fibroids or bladder issues. Additionally, while water helps with satiety and fat metabolism, the benefits plateau beyond 2-3 liters.
What to do instead: Aim for 2-3 liters of water per day. This range supports hydration and fat loss without causing discomfort. Adjust based on your size, activity level, and environment.
Fitness Mistake #2 – Prioritizing High-Intensity Interval Training (HIIT)
HIIT workouts, which involve alternating bursts of intense activity with rest, were another cornerstone of my early advice. While effective, they aren’t a universal solution.
Why it’s flawed: HIIT isn’t suitable for everyone. Some women dislike the intensity, while others face mobility issues or conditions like an an autoimmune disease which will make HIIT at best too difficult and at worst may make their condition worse.
What to do instead: Explore alternative forms of cardio. Walking is an excellent low-impact option that can be upgraded by wearing a weighted vest. The key is finding a routine that you enjoy and can sustain.
Practical Takeaways for Women Over 40
Over the years, I’ve learned that fitness isn’t about rigid rules—it’s about adaptability. Every woman’s journey is unique, and it’s essential to find what works for your body and lifestyle.
- Stay hydrated with 2-3 liters of water daily for optimal energy and fat loss.
- Strength training is essential for building muscle and boosting metabolism.
- Choose cardio exercises that you enjoy, whether that’s walking, dancing, or swimming.
Fitness is a journey of growth and learning – not just for women participating – but for coaches too. As the science develops and I work more and more with women over 40, we can discover what really fits our needs and lifestyle. Over 10,000 women have completed one of my programs and this has given me the insight to understand what really works for women at this challenging time of life.