This 35-Year-Old Finally Built Muscle After Stopping These 7 Training Mistakes

Have you been hitting the gym for years without seeing the results you want? You're not alone. Like many fitness enthusiasts, Olivia Jarvis, nutrition and fitness coach, spent years jumping between workout trends—from Pilates to marathon training—without achieving her desired physique. "I started questioning myself and thinking not only is my body broken, but am I just one of those people who could never really have an athletic physique," she shares.

"I had just kind of accepted that I would always have, say, fluffier arms, and I would never look lean or defined." After discovering key training principles that transformed her body in just six months, she's sharing her insights, backed by scientific research, to help others break through their plateaus.

Mistake: Training on an Empty Stomach

"I can't tell you the difference in the quality of my sessions when I don't train fasted," Olivia explains in her post. She found herself flagging halfway through workouts, especially during intense lower body days. Her solution? Complex carbs before training, like oats or a quick-energy combination of banana, corn cakes, and peanut butter for early morning sessions. This approach aligns with current research on exercise nutrition and muscle preservation.

Mistake: Following Random Workouts

The biggest game-changer was consistency in programming. "If you want your body to change and you want to get stronger and make gains, you need to be following the same program, not just doing random Instagram workouts," Olivia emphasizes.

Dr. Roger Fielding, from Tufts University, supports this approach, adding that "maintaining muscle mass and muscle function is really important for quality of life." Research shows that consistent strength training programs can lead to significant improvements in muscle strength and function.

Mistake: Not Timing Rest Periods

One simple but effective change was timing rest periods between sets. "I never used to actually time my rests," Olivia admits. She now maintains strict rest periods, typically 180 seconds between sets for larger muscle groups. This structured approach to rest allows for proper muscle recovery between sets and optimal strength gains.

Mistake: Rushing Through Sets

"Following the tempo for exercises and stimulating my muscles has really changed my training," Olivia reveals. Dr. Wendy Kohrt, an aging expert at the University of Colorado, adds important context: "It's not about getting big muscles. In fact, most people who do strength training don't see much of a change in muscle size."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Mistake: Doing Too Much Cardio

Contrary to popular belief, Olivia discovered that less cardio was more effective for muscle preservation. This aligns with Dr. Joseph Ciccolo's research at Columbia University, who notes that "regular strength training is associated with lower risk of cardiovascular disease and other chronic diseases." During her transformation, she limited runs to 4-6 kilometers, focusing instead on walking as steady-state cardio to manage hunger levels.

Mistake: Partial Muscle Training

Olivia emphasizes the importance of targeting all muscle groups properly. "We're targeting the glute from all different areas and different points. I feel like I never used to target my upper glute, for example." This comprehensive approach is supported by current exercise science, which recommends training all major muscle groups at least twice per week for optimal results.

Mistake: Training Without Focus

The final piece of the puzzle was mental focus during workouts. "Don't underestimate the power of that mind-to-muscle connection," Olivia advises. This mental engagement during training has been shown to enhance muscle activation and overall workout effectiveness. Dr. Ciccolo's research further suggests that strength training can have significant mental health benefits, potentially "helping to lower certain hormones in the body associated with stress and depression."

RELATED:This Grandmother Lost 200 Pounds in 23 Months by Walking Just 2 Blocks a Day

How to Start Your Strength Training Journey

For those inspired to begin their strength training journey, experts recommend starting gradually. "Start slowly and build up very gradually," advises Dr. Kohrt. If possible, consider working with a qualified trainer initially. "People naturally learn to walk as part of growing up. But you don't necessarily learn how to lift weights," explains Dr. Ciccolo.

For those looking to break through their fitness plateaus, Olivia's transformation story, combined with scientific research, offers a blueprint for success. By implementing these strategic changes and maintaining consistency, you can work toward achieving your strength and fitness goals—regardless of your starting point or past struggles. Remember to consult with healthcare providers before starting any new exercise routine, especially if you're new to strength training. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Are you struggling to lose weight? It could be because you are saying the wrong things to yourself. Hannah White is a personal trainer and online coach who uses her personal experience of losing weight to help others achieve their diet and fitness goals. In a recent post, she revealed a lot of the mistakes she made and things she said to herself that prevented her from losing weight. “The five things limiting beliefs and ‘excuses’ were some of the MAIN things holding me back from achieving my fitness goals in my 30s,” she writes.

She Stopped Saying She Was Too Old to Lift Weights

The first things she quit saying? “I’m too old to start lifting weights,” she reveals. “Age is just a number, and if you’re still able to move your body, then there are ALWAYS things you can do! “If you can sit down & stand up from a chair 🪑 You can ‘Squat.’ If you can pick up shopping bags off the floor 🛍️ You can ‘Deadlift.’ Start small & build from there. You’ll be surprised at what you’re able to achieve with consistency.”

She Stopped Blaming It On Her Metabolism

The second thing she stopped saying: “I have a slow metabolism & can’t lose belly fat,” she reveals. “If you have a diagnosed medical condition, then you should absolutely seek help from your doctor! But for everybody else… your activity level & diet are the main factors that impact your ability to lose belly fat.”

She Stopped Blaming It On Being Premenopausal

Next, she stopped making an excuse that “I’m perimenopausal now, which is making it hard to lose weight,” she says. “True. But it is not the actual hormones that affect your metabolism. Hormones massively affect how we feel, yes! And how we feel affects our daily actions and habits.”

RELATED: This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

These Things Helped

She recommends doing these things to help:

• Improving the quality of your sleep
• Managing stress
• Reducing alcohol & caffeine
• Focusing on fuelling your body correctly
• Daily walks and regular weight training.

She Stopped Blaming It On Genetics

“It’s my genetics” is another excuse she stopped making. “Genetics play a role. Let’s face it. We’re not all created the same. Some people inherit a higher basal metabolic rate (BMR), which means they burn more calories when they are at rest. And some people are more ‘naturally’ athletic. However, lifestyle choices & actions also affect your BMR & what your body is capable of!”

She Stopped Saying She Didn’t Have Times

The last thing she stopped saying? “I don’t have time to exercise & eat healthy,” she reveals. “You don’t need to be perfect to make progress with your fat loss & fitness goals. “Doing small things consistently will make a MASSIVE difference, especially if you’re starting from scratch.”

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Here Are Some Tips

She offers the following tips to help with weight loss. “Things like going for a 10min daily walk, eating more protein, adding a portion of fruit or veg to each meal, drinking a glass of water every hour or so, etc.,” she recommends.

She Stopped Exercising to Lose Weight

In another post, she reveals three mistakes she stopped making to lose fat in her 40s. “I stopped seeing exercise as a way to burn calories and started training to get stronger instead,” she says. “This really helped to shape and tone my physique, as getting stronger meant that I built muscle and lost fat in all the right places. Plus, the extra muscle I built burns more calories at rest, so I found I was able to eat more food and still lose weight.”

She Stopped Trying to Eat Less Food

“I stopped just trying to eat less food and started tracking my macros and eating the right quantities of nutrients for me and my goals,” she continues. “This gave me more energy for my workouts and got rid of my sugar cravings for good. “It also allowed me to still eat all the foods I enjoyed without feeling guilty as I knew I was eating what I should be.”

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

She Stopped Drinking Alcohol

“I stopped drinking alcohol,” she says. “This one speaks for itself. Better sleep. More energy. Less anxiety and mood swings. More focus on my goals. Also, it’s not just the empty calories in alcohol that affect your weight loss efforts. Alcohol halts your body’s ability to burn fat and build muscle. So it’s definitely something to reduce or eliminate completely if you want the best results.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

"I spent 30 years losing and regaining the same 20 to 50 pounds," says weight loss coachNissa Graun. Like many women over 40, she believed endless cardio and restrictive diets were the only path to fitness. That changed when she discovered a better approach – one that focuses on building strength rather than just cutting calories.

After transforming her own body by gaining muscle and losing 50 pounds, Nissa now helps other women break free from yo-yo dieting. Her method? Combining smart strength training with sustainable nutrition strategies that work specifically for women over 40.

Here are her seven proven rules that make building muscle and burning fat possible at any age.

Prioritize Protein for Your Foundation

"Your body needs specific nutrients to get stronger," Nissa explains in her post, comparing proper nutrition to the Earth's core structure. She emphasizes that whole food protein sources like meat, eggs, and dairy are crucial for muscle development. While protein powders and bars can help, they shouldn't be your primary protein source. "Your body will really start to take shape when you focus on more protein dense foods," she notes.

Balance Your Nutrients Strategically

"A balance of healthy carbs and fats are also required," Nissa points out. She recommends aiming for your target weight in grams of whole food protein daily while ensuring you're not neglecting other essential nutrients. If you experience digestive issues when increasing protein, she suggests reviewing proper digestion strategies before making dramatic changes to your diet.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Replace Cardio with Strength Training

"It wasn't until I quit all strenuous cardio and instead prioritized strength training that I finally got results," Nissa shares. She advises following a structured full-body routine 2-3 times per week. "Working your butt off in the gym six to seven days each week only leads to exhaustion and injury. Trust me, I've been there."

Follow a Proven Program

"No matter how many YouTube videos you've binged on the subject, you'll never beat the experience of trainers who've been getting their clients' results for decades," Nissa explains. She recommends finding a well-structured plan that provides full-body workouts you can follow consistently. This approach ensures you're not wasting time with ineffective routines.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Progress Your Workouts Systematically

Just like the Earth's lower mantle provides a foundation, progressive overload builds your strength base. "You have to continually stimulate the muscles by adding another rep, another set, better form, or a little more weight to your reps and sets each week," Nissa explains. This systematic approach ensures continuous improvement and prevents plateaus.

Track Every Training Session

"I never tracked my workout since in the past, I always just remembered what I did," Nissa admits. But precise tracking transformed her results. She now uses her phone's notes app to record every detail: "I can scroll up to my last workout and clearly see exactly what I did, which means I know exactly how to progress." This simple habit ensures you're actually moving forward with your training.

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Build Strength Throughout Your Day

"Exercise snacks are small bounds of strength training you can do throughout the day," Nissa explains. She shares how this approach helped her progress toward unassisted pull-ups: "20 to 30 pushups per day was all it took to boost my strength on the pull-up machine." Start with simple exercises like 10 pushups and 30 bodyweight squats, performed 2-3 times daily, modifying as needed based on your current fitness level.

Nissa emphasizes that patience is key to sustainable results. "While you do need to cut calories to get rid of the body fat that's covering your muscle, rushing the process with another extremely low calorie diet is one of the quickest ways to destroy all of the progress you've built."

By following these seven rules, you can build muscle and lose fat without extreme dieting or endless cardio sessions. The key is consistency with both nutrition and training, while allowing your body time to adapt and strengthen. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.