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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Squat Mistakes You're Making Without Realizing, Says Coach

Perfect your squat form with these expert fixes.

Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Meg_Gallagher_megsquats17
Copyright megsquats/YouTube
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Ever wonder if you're squatting correctly? Even experienced lifters make subtle mistakes that can limit their progress and increase injury risk. Strength coach Meg Gallagher, known as MegSquats to her 1.2 million social media followers, sees these errors daily in her coaching practice. As a certified personal trainer and founder of the Stronger by the Day app, she's helped thousands fix their squat form. Here are the most common mistakes she spots and how to fix them.

Wrong Shoes Undermining Your Stability

"What you want to avoid in the squat is a comfortable, cushy running shoe," Meg warns in her post. Soft soles create an unstable foundation that can throw off your entire movement. Instead, she recommends non-compressible, flat-soled shoes like Converse Chuck Taylors or specialized CrossFit shoes. "If you don't have the right shoes," Meg adds, "just go barefoot. That is going to be fine."

RELATED:10 Signs You're Eating Too Much Sugar

Inconsistent Bar Position

Many lifters switch between high and low bar positions without mastering either. "You can put the bar high on your traps for high bar, or the bar can be a little lower, like two inches down, for low bar," Meg explains. She recommends sticking with one style for several months, noting that "usually people can squat more with low bar."

Unstable Rack Setup

Poor rack height leads to energy waste and potential mishaps. "This ensures that the bar's not too high where I'm tiptoeing out of the rack and it's not too low where I'm doing a quarter squat," Meg advises. When in doubt, "If you have big spaces between your J hooks, just go lower than higher. It's going to be safer and a more stable unrack."

Sloppy Unrack Technique

"When you unrack the bar, you want to make sure that you're doing it with a lot of confidence, not all loose about it," Meg emphasizes. A weak unrack compromises your entire lift before it begins.

Wasting Energy on Walk-Out

Many lifters take too many steps, depleting energy before the actual squat. Meg teaches efficiency: "Step one foot back, the other foot back, and then square up with a third and final step." This minimizes energy expenditure and reduces instability risk.

RELATED:12 High-Fiber, High-Protein Foods That Burn Fat and Keep You Full

Poor Back Tension

While grip width varies, back tension is non-negotiable. "The biggest thing is you want to make sure that your back is stable and tight, so you want to kind of think about cranking down," Meg explains. She emphasizes tension over specific hand placement.

Restricted Stance Width

One-size-fits-all stance advice ignores individual mechanics. "The wider your stance, the wider or the more foot angle you might want to have," Meg notes. She encourages experimentation: "You can experiment with this as you get more efficient in the squat and try to see what's better for you."

Uncontrolled Descent Speed

"You want the descent to be as fast and controlled as you can," Meg instructs. "That doesn't mean go as fast as you can. It means go as fast as you can while maintaining control." Both rushing and moving too slowly can compromise your lift.

The Power of Proper Form

Research shows proper squatting technique pays off. Studies document an 18.8% increase in maximal force production and 37.2% improvement in force development after eight weeks of consistent training. The American Council on Exercise confirms squats strengthen not just muscles, but tendons, ligaments, and bones, reducing injury risk.

RELATED:Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

Beyond Strength

Exercise physiologist Joel Hardwick highlights squats' role in improving blood circulation and mind-body connection. Research in the Journal of Human Kinetics found squats activate spine muscles four times more effectively than planks, potentially improving posture. Additional studies show squats can increase bone density while enhancing flexibility and balance - benefits that become increasingly important as we age. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Squat Mistakes You're Making Without Realizing, Says Coach

Meg_Gallagher_megsquats17
Copyright megsquats/YouTube
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever wonder if you're squatting correctly? Even experienced lifters make subtle mistakes that can limit their progress and increase injury risk. Strength coach Meg Gallagher, known as MegSquats to her 1.2 million social media followers, sees these errors daily in her coaching practice. As a certified personal trainer and founder of the Stronger by the Day app, she's helped thousands fix their squat form. Here are the most common mistakes she spots and how to fix them.

Wrong Shoes Undermining Your Stability

"What you want to avoid in the squat is a comfortable, cushy running shoe," Meg warns in her post. Soft soles create an unstable foundation that can throw off your entire movement. Instead, she recommends non-compressible, flat-soled shoes like Converse Chuck Taylors or specialized CrossFit shoes. "If you don't have the right shoes," Meg adds, "just go barefoot. That is going to be fine."

RELATED:10 Signs You're Eating Too Much Sugar

Inconsistent Bar Position

Many lifters switch between high and low bar positions without mastering either. "You can put the bar high on your traps for high bar, or the bar can be a little lower, like two inches down, for low bar," Meg explains. She recommends sticking with one style for several months, noting that "usually people can squat more with low bar."

Unstable Rack Setup

Poor rack height leads to energy waste and potential mishaps. "This ensures that the bar's not too high where I'm tiptoeing out of the rack and it's not too low where I'm doing a quarter squat," Meg advises. When in doubt, "If you have big spaces between your J hooks, just go lower than higher. It's going to be safer and a more stable unrack."

Sloppy Unrack Technique

"When you unrack the bar, you want to make sure that you're doing it with a lot of confidence, not all loose about it," Meg emphasizes. A weak unrack compromises your entire lift before it begins.

Wasting Energy on Walk-Out

Many lifters take too many steps, depleting energy before the actual squat. Meg teaches efficiency: "Step one foot back, the other foot back, and then square up with a third and final step." This minimizes energy expenditure and reduces instability risk.

RELATED:12 High-Fiber, High-Protein Foods That Burn Fat and Keep You Full

Poor Back Tension

While grip width varies, back tension is non-negotiable. "The biggest thing is you want to make sure that your back is stable and tight, so you want to kind of think about cranking down," Meg explains. She emphasizes tension over specific hand placement.

Restricted Stance Width

One-size-fits-all stance advice ignores individual mechanics. "The wider your stance, the wider or the more foot angle you might want to have," Meg notes. She encourages experimentation: "You can experiment with this as you get more efficient in the squat and try to see what's better for you."

Uncontrolled Descent Speed

"You want the descent to be as fast and controlled as you can," Meg instructs. "That doesn't mean go as fast as you can. It means go as fast as you can while maintaining control." Both rushing and moving too slowly can compromise your lift.

The Power of Proper Form

Research shows proper squatting technique pays off. Studies document an 18.8% increase in maximal force production and 37.2% improvement in force development after eight weeks of consistent training. The American Council on Exercise confirms squats strengthen not just muscles, but tendons, ligaments, and bones, reducing injury risk.

RELATED:Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

Beyond Strength

Exercise physiologist Joel Hardwick highlights squats' role in improving blood circulation and mind-body connection. Research in the Journal of Human Kinetics found squats activate spine muscles four times more effectively than planks, potentially improving posture. Additional studies show squats can increase bone density while enhancing flexibility and balance - benefits that become increasingly important as we age. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 of the “Dumbest” Mistakes Before Going to the Gym

Brittney Blanco
​Lean Turkey Taco Lettuce Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you going to the gym but not achieving the desired results? You could be making a common mistake before even walking in the door. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals that some of your pre-workout habits could be sabotaging results. “10 of the dumbest things people do before the gym to ruin their workout,” she writes.

Make Every Second Count

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

According to Britt, “if you want to get more out of your workouts and see real progress, let’s make sure you’re not wasting your time. Think about it—you probably spend 5-6 hours in the gym a week (which is barely 4% of your total time). So, why not make every second count? Here are some mistakes I’ve made before—so you don’t have to,” she says.

Training on an Empty Stomach

Beautiful fitness woman with a towel eating a protein bar after working out at the gym. Sporty attractive woman after training. Sport and recreation concept.Shutterstock

The first mistake you could be making? “Training on an empty stomach,” she says. “If you’re running on fumes, your workout will be trash. Even a small snack can make a huge difference.”

Eating a Big Meal Before

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

While a snack won’t hurt, eating a “massive meal” right before your workout is a mistake. “Ever tried squatting with a full stomach? Yeah… don’t,” she says.

Overdoing Pre-Workout

Tired woman after a workout in the gym locker roomShutterstock

Do you rely on pre-workout? “Overdoing pre-workout,” isn’t benefitting you. “More isn’t always better. Too much and you’re jittery, anxious, and heart pounding like crazy,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Not Hydrating

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

You might drink water during your workout but aren’t hydrating enough before, she points out. “Not drinking enough water – Dehydration = weaker lifts, lower endurance, and muscle cramps mid-set,” she says.

Skipping a Warm-Up

Older women Body Warming Before exercising in the parkShutterstock

Another mistake? “Skipping a proper warm-up,” she says. “Jumping straight into heavy lifts? Enjoy feeling like a senior citizen later.”

Too Much Static Stretching Pre-Strength Training

Fitness runner body closeup doing warm-up routine on beach before running, stretching leg muscles with standing single knee to chest stretch. Female athlete preparing legs for cardio workout.​Simple Hamstring Stretch For Tight LegsShutterstock

Stretching is generally great prior to exercise. However, “Too much static stretching before lifting” isn’t. “Long stretches before a workout can actually make you weaker. Save them for after,” she suggests.

Drinking Too Much Caffeine

Brewing coffeeShutterstock

“Drowning in caffeine all day” is another faux pas you could be making. “Coffee + pre-workout + more coffee = fried nervous system before you even touch a dumbbell,” she says.

RELATED:The #1 Dumbbell Workout To Melt Hanging Belly Fat

Not Getting Enough Sleep

Sleep disorder, insomnia. Young blonde woman lying on the bed awake​Sleep Disruptions - The Surprising SignShutterstock

“Running on zero sleep” isn’t doing wonders for your workout. “You wouldn’t expect your car to run with no gas. Why expect your body to perform on 3 hours of sleep?” she says.

Not Having a Plan

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

Training with no plan could result in a lot of wasted time at the gym. “Wandering around doing random exercises is the fast track to zero results. Follow a program,” she says.

Spending Too Much Time on Your Phone

Portrait of sport woman using mobile after exercise at gym.

Shutterstock

Getting lost in your phone was her last mistake. “Scrolling between sets? Your workout just turned into a social media session. Stay focused,” she says.

Fix These Mistakes ASAP

Fitness man and woman giving each other a high five after the training session in gym. Fit couple high five after workout in health club.Shutterstock

“Fixing these mistakes won’t just improve your workouts—it’ll change your results. Time to level up!” Brittney concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

The “Most Anti-Aging Exercise” That Fitness Experts Swear By

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Alek Korab
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stiff and achy? You're not alone. As we age, many of us struggle with decreased mobility and joint pain. But what if there was a simple, natural way to turn back the clock on your body? Enter Zuzka Light, a movement and mobility specialist, certified holistic health & fitness coach, and author. With over 12 years of experience helping people achieve amazing fitness results, Zuzka reveals a surprising secret to maintaining youthful flexibility and strength – and it's something you've been doing since childhood.

Rediscover Your Natural Resting Position

The deep squat isn't just an exercise – it's a fundamental human position that many of us have forgotten. Zuzka explains in her post, "Deep squat is a normal human resting position, and this is something that people in India, Asia and people in the less industrialized parts of the world understand very well." Unfortunately, in more developed countries, adults often struggle with this basic movement.

The Science Behind Squats

A study from BMC Sports Science, Medicine and Rehabilitation highlights the importance of squatting in our daily lives. "The squat strengthens the muscles in the lower limb and improves the ability to counteract a medial or lateral displacement of the knee," the study notes. This functional movement is crucial for everyday activities like walking, climbing stairs, and even sitting down.

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Why You're Losing Your Squat (And Why It Matters)

Contrary to popular belief, losing the ability to deep squat isn't an inevitable part of aging. As Zuzka points out, "You simply don't lose your ability to do a deep squat because you're too old. You're too old because you stop getting in and out of this position." Modern conveniences like chairs and couches have reduced our need to squat, leading to a loss of flexibility and joint health.

Protect Your Joints and Prevent Pain

Deep squatting isn't just about flexibility – it's crucial for joint health. Zuzka notes, "When I get in and out of this deep squat, I put my joints through the full range of motion, which means that I get an even distribution of pressure on my joints." This full range of motion helps prevent chronic pain and degenerative joint diseases. In fact, countries where deep squatting is common have lower rates of osteoarthritis.

Strengthen Your Knees (Yes, Really!)

Contrary to the myth that squatting is bad for your knees, Zuzka argues that it can actually alleviate knee pain. She states, "Doing a lot of strength training for your legs and doing a lot of deep squatting will eliminate most causes of knee pain because most knee pain results from the lack of strength in the muscles that support and surround the knee."

RELATED: 15 Foods Experts Say You Should Stop Eating Today

The Power of Proper Technique

While squats offer significant health benefits, proper technique is crucial. The BMC study emphasizes that different squat techniques can lead to varying loading conditions and movements. To minimize injury risk and maximize benefits, it's essential to focus on correct form and gradually increase difficulty.

A Full-Body Workout in One Move

According to Dr. Tyler Wheeler from WebMD, squats are incredibly effective for strengthening your lower body. "Squats help shape up your legs and butt since it targets the glute and inner thigh muscles," he explains. But the benefits don't stop there – squats also engage your core, burn calories, and can aid in weight loss.

Boosting Flexibility and Bone Health

Dr. Wheeler notes, "As you become older, your tendons, muscles, and ligaments become less elastic. Regularly doing squats can help slow down this process and limber you up." Moreover, squats can increase bone mineral density, particularly in the spine and lower body, contributing to a stronger skeleton.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Improving Posture and Balance

By strengthening your core and lower body muscles, squats can significantly enhance your posture and balance. "As your buttocks become firm, your posture and balance might improve," adds Dr. Wheeler. This improvement in posture and balance can have far-reaching effects on your overall quality of life.

How to Improve Your Deep Squat

If you're struggling to get into a deep squat, don't worry. Zuzka offers practical tips to improve:

  1. Use a wall for support
  2. Practice holding onto a doorway
  3. Gradually work on ankle mobility
  4. Perform daily bodyweight squats

Zuzka emphasizes consistency: "If you do this every single day, then within two to three weeks, you might be able to get in and out of that deep squat all by yourself without lifting the heels off of the ground."

RELATED: 7 Things You Should Do to Boost Fat Burning

Incorporate Deep Squats Into Your Daily Life

Zuzka recommends practicing deep squats every day to reap the anti-aging benefits. She suggests, "Use this position for things that you might be doing otherwise in a chair. So maybe you can work on your computer like this. You can watch TV like this, you name it."

By incorporating this simple yet powerful movement into your daily routine, you can maintain mobility, prevent joint pain, and keep your body feeling youthful for years to come. As Zuzka reminds us, "Motion is lotion and a joint cannot remain healthy unless it moves through its full available range of motion on a regular basis." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

5 Mistakes Preventing You From Building Muscle and Burning Fat, Coach Says

Sarah Mackay liftwsarah
Copyright Liftwsarah/YouTube
Christopher Roback
By Christopher RobackApr 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Hitting the gym consistently but still fighting stubborn fat? You're not alone. Sarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and now coaches others through similar challenges. "It feels like you're constantly stuck in a loop where you're gaining muscle but not losing fat, so the scale is either staying the same or even going up," Sarah explains in her post. She discovered that body recomposition—building muscle while losing fat simultaneously—requires fixing specific mistakes that sabotage progress. Here's how Sarah finally broke through her plateau.

Mistake 1: Mismatching Diet to Your Experience Level

Your training history should dictate your nutritional approach. "If you're a gym noob or you've been training for up to around two years, you can really get away with eating at maintenance or even in a deficit," Sarah points out. Beginners often make the mistake of "eating big to get big," which leads to unnecessary fat gain. Meanwhile, advanced lifters (5+ years of consistent training) frequently make the opposite mistake. "Unfortunately for you guys, you really can't bulk like you used to," Sarah says. She recommends veterans stick to eating at maintenance or in a slight deficit, losing around 0.7 percent of body weight weekly for optimal recomposition.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Mistake 2: Ignoring Your Starting Body Composition

Sarah found that her body composition dramatically affected her recomposition strategy. "People who start out leaner at around sub 10 body fat for men or sub 20 for women will have a much harder time building muscle and losing fat simultaneously," she explains. This happens because lean individuals have fewer fat reserves to fuel muscle building. Conversely, those with higher body fat percentages have more energy stored and achieve recomposition more readily. "People who are overweight at their baseline have so much more energy reserved," Sarah notes, explaining why they can successfully build muscle in a moderate deficit.

Mistake 3: Neglecting Protein and Food Quality

Even with perfect calories, Sarah discovered her macronutrients were holding her back. "Research has shown that higher protein diets, about 1.2 grams per pound of your body weight, can improve your body composition by reducing fat mass and increasing fat-free mass," she shares. For most people, aiming for around 1 gram of protein per pound of body weight daily maximizes muscle growth while supporting fat loss.

Beyond macros, food quality matters tremendously. "When you consume foods that don't sit well with your body or your digestion, your body becomes inflamed and you hold onto water weight," Sarah reveals from personal experience. This water retention is easily mistaken for stubborn fat. "What has personally helped me is focusing on eating mostly single-ingredient foods, also focusing on getting in enough fiber, around 30 grams every single day," she explains. Sarah learned to pay attention to how different foods affected her energy, digestion, and overall well-being.

Mistake 4: Compromising on Recovery

Surprisingly, Sarah's overtraining was sabotaging her fat loss efforts. "Muscle actually doesn't grow if you're not giving it the time to recover," she cautions. This means both taking 1-2 weekly rest days and prioritizing sleep. "Research has shown that when two groups follow the same calorie deficit but one group sleeps just three hours less each week, both groups lose similar amounts of weight, but in the well-rested group 83% of the weight loss is from fat compared to only 58% in the sleep restricted group," Sarah explains. She aims for at least 7 hours of quality sleep each night to optimize her body's fat-burning potential.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

Mistake 5: Relying Too Heavily on the Scale

During Sarah's recomposition journey, she realized the scale was misleading her. "Despite what nonsense you have been fed from your mum's favourite magazine, weight gain is not just the product of fat gain but also includes muscle gain and water gain too," Sarah points out. She learned to track multiple metrics: progress photos, measurements, how clothes fit, strength gains, and energy levels. "The scale can be used as a great tool in order to see if you're going in the right direction, if you're eating in a deficit or in a surplus, but that is exactly what it is—a tool that should be used in conjunction with other tools," she emphasizes.

Understanding the Timeline

Perhaps the biggest revelation for Sarah was accepting that body recomposition takes considerable time. "Pound for pound, fat is easier to lose than muscle is to gain," she explains. You might be losing fat already but need more muscle development to achieve that toned look. "9 to 12 months is a realistic goal in order to see results using this process," Sarah advises. She embraced the process as a sustainable lifestyle change rather than a quick fix, which finally allowed her to break through plateaus and achieve lasting results.

Progressive Training Is Essential

While fixing nutritional mistakes gets most attention, Sarah discovered that proper training progression remained fundamental. "Track your sets, reps, and weight during each workout and try to increase the weight you're doing or the amount of reps over time," she recommends. Following the same workout routine for 8-12 weeks while focusing on gradually increasing performance gave each muscle group sufficient stimulus to grow while her improved recovery allowed fat loss to continue.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Listen To Your Body's Signals

Developing body awareness accelerated Sarah's progress significantly. "When you eat something, think to yourself: how do you feel? Are you digesting this food well? Does it give you brain fog?" she suggests. These feedback signals helped her identify which foods supported her goals and which ones caused inflammation or energy crashes. The same principle applied to workout intensity—pushing hard, but recognizing when her body genuinely needed rest proved crucial to breaking through her plateau. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Coach Reveals 3 Signs You Aren’t Training Hard Enough to Drop Body Fat

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Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you feel like you are training hard but aren’t actually seeing results? There are a few signs to look out for, says one expert. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new post, she explains that you may not be exercising correctly, which explains why you aren’t losing weight. “3 BIG signs you’re NOT training hard enough to drop body fat and tone up,” she writes in the Instagram video.

You Will Get Results If You Stop Making These 3 Mistakes

“I want to help you see changes and see the results you desire, and these are three common mistakes I see being made as to why you aren’t seeing results,” she says in her post, “so if you’re a busy woman trying to drop fat hit follow & read below.” She then launches into “The BIG signs.”

Mistake 1: You Are Lifting the Same Weight for Weeks and Months

The first mistake? “You are lifting the SAME weight for weeks and months now - to see progress, you need to be challenging your body, increasing the weights week by week,” she says. “Don’t get me wrong, you won’t be able to increase every week on every exercise, but to see the change, you have to progressively overload and challenge your muscles !?!’ Put down the 1kg pink weights and believe in yourself, you can do more.”

Mistake 2: You Are Doing Too Many Exercises

Mistake two? “You are doing TOO many exercises. Hitting 10-12 exercises in 1 session,” she says. “How about 5 or 6 solid exercises that you really push yourself in? Increase those weights with good form and technique. That is all you need, not 50 exercise.”

Mistake 3: You Aren’t Being Consistent

And the third mistake? “You are training inconsistently. One minute you are doing seven workouts a week from YouTube workouts, to fitness classes, to hitting a random spin class or always trying a new program, to next minute you aren’t doing anything at all,” she says. “Your body is so confused about what's going on. Make sure you’re following a structured program made for you where you can progress week by week.”

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

She Also Recommends These 5 Nighttime Habits, Starting with Reflection

In another post, she reveals five nighttime habits that help keep her healthy. “Do these five things after 7 PM, and your life will never be the same,” she says. The first is to reflect on the day. “Answer these three simple questions:

  1. What happened today that I’m grateful for?
  2. Which actions moved me toward my goals?
  3. Are there any changes I can make?

I love these questions because they strike a balance between gratitude and self-improvement,” she says.

Disconnect

Her second suggestion is to disconnect. “Imagine trying to park a car that’s going 70MPH. That’s essentially what you’re doing when you hammer your brain with work and TikTok videos until the moment you go to bed. Toss your phone. Get off the computer. Ditch Netflix,” she says.

Make a Plan for Tomorrow

The third nightly habit she recommends is planning for the next day. “A productive day starts the night before,” she says. “The simple act of writing down your 3 biggest to-do list items can create massive momentum for the day ahead.”

Breathe

And, breathe. “You take 20,000 breaths per day. I might as well make a few of them count.

Try the 4-7-8 Technique: Breathe in through your nose for 4 seconds, hold for 7 seconds, and slowly exhale for 8 seconds. One of the best ways to kill stress before bed,” she writes.

RELATED: 14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

Read

Lastly, she recommends reading. “Reading is the best way I’ve found to slow down my mind before bed. If non-fiction is too stimulating, try fiction. It can be a big adjustment at first.

But it’s one of the best habits you’ll ever build,” she says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

6 Daily Habits a Dietitian Recommends to Lose 25 Pounds Fast

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Christopher Roback
By Christopher RobackApr 21, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

6 Strength Exercises That Reverse Muscle Loss After 50

Josh York joshyorkgg
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Josh York
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

Portrait of senior woman lifting dumbbells, matureShutterstock

Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost Over 100 Pounds with These 12 Ready-to-Eat Trader Joe’s Foods

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
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Leah Suzanne
By Leah SuzanneApr 21, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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