7 Workout Mistakes That Can Leave You in Pain (and How to Fix Them!)

Whether you’re lacing up your sneakers before sunrise, squeezing in a power walk between meetings, or hitting the gym after a long workday—let me just say: good for you. Showing up for yourself is half the battle, and that consistency is what keeps your body strong and your mind clear.

But here’s the reality check: even the most dedicated fitness routines can backfire if you’re not mindful of a few common mistakes. And those mistakes? They’re the sneaky culprits behind soreness, strain, and sometimes even full-blown injuries.

As a trainer who’s been working with women over 40 for decades (and as a 59-year-old myself!), I’ve seen these slip-ups more times than I can count—and I’ve made a few of them, too. The upside? A few simple tweaks can go a long way in keeping you injury-free and feeling your best.

Let’s walk through seven common workout mistakes—and how to fix them so you can stay moving pain-free!

1. Skipping the Warm-Up

I get it—we’re all busy. But jumping into a workout cold can be a mistake especially as you age. Your muscles need a little wake-up call, and your joints need some gentle movement before you hit go.

Fix it: Take 5–10 minutes to warm up. As I’ve gotten older, I’ve realized how essential this step is. Try mobility moves like runner’s lunges, cat-cow, and down dog to ease in. Then flow into some bodyweight squats, arm circles, and hip openers. Remember what I always say: motion is lotion! Your joints need lubrication before they go to work.

I recommend these warm up moves for middle aged before every workout!

2. Skipping the Cool Down

We’ve all done it—class ends, and you’re out the door before the music stops. Or you finish a run, come in the house and just start doing the next thing. But skipping your cooldown is like slamming on the brakes without easing off the gas. Your body needs time to downshift.

Fix it: Carve out at least five minutes to slow your heart rate and stretch. This is your time to lengthen those hard-working muscles and support recovery. Static stretching helps prevent soreness and improves flexibility—something that becomes more essential as we age. That extra five minutes can be the difference between feeling fantastic or waking up stiff as a board.

3. Pushing Too Hard, Too Often

There’s a myth that workouts only count if they leave you drenched in sweat and gasping for air. But for women in midlife, that “no pain, no gain” mentality can backfire. I like to push hard like many of you but what I’ve noticed is now that I’m older, I also need to build in recovery time.

Fix it: High-intensity workouts are great—in moderation. But rest and recovery are where the magic happens. Mix in gentler options like walking, Pilates, or yoga. If back pain is an issue, try this sciatica stretch for women over 50 to keep pain away! I wear an Oura ring, and it gives me a low readiness score when I haven’t prioritized recovery. Trust me, the data doesn’t lie—rest is not weakness. It’s wisdom.

4. Doing More Than Your Body Is Ready For

Let’s be honest, it can be tempting to jump into advanced workouts before your body is quite ready—especially if you’re feeling motivated or trying to keep up with others. But doing too much too soon can lead to unnecessary aches or injuries.

Fix it: Challenge yourself within reason. Growth takes time, and you’ll get stronger by gradually increasing weights or intensity. It’s not a race. The goal is consistency over the long haul, not crushing yourself on day one. You’ve got plenty of time to level up! Check out even more tips to build muscle after menopause!

5. Letting Your Form Slide

You’ve probably heard me say it before: “Poor form, poor results.” It doesn’t matter how many reps you’re doing—if your form’s off, you’re not doing your body any favors.

Fix it: Slow down and check your technique. Whether it’s in a group class, a one-on-one session, or even watching a tutorial video, learn the right way to move before you add speed or weight. You’ll get better results—and avoid injury.

6. Skipping Strength Training

If you’re skipping strength work, you’re missing a key ingredient for aging well. Cardio is great, but strength training is what keeps your muscles firm, your bones strong, and your metabolism humming.

Fix it: Lift weights at least twice a week. Start with bodyweight exercises like squats or push-ups and progress to dumbbells. Use resistance that feels challenging by the 10th or 12th rep. Strength training is your ticket to more energy, better balance, and a faster metabolism. Don’t be afraid to start—it’s never too late.

7. Ignoring Pain or Discomfort

A lot of us have been taught to tough it out. But pain is your body’s way of waving a red flag. Muscle fatigue is one thing—but real pain means something’s not right.ot right.

Fix it: Pay attention to your body’s signals. If something hurts in a sharp, “ouch” kind of way, stop. Rest. Seek help if you need to. Pushing through pain doesn’t make you a warrior—it increases your risk of long-term injury.

Staying active in your 40s, 50s, and beyond is one of the best gifts you can give your body. I do things differently now at 59 than I did at 39—and that’s okay. The way you move matters just as much as how often you move.

With a few smart shifts, you can stay strong, mobile, and pain-free. Remember: fitness isn’t about beating yourself up—it’s about feeling good in your body and living the life you want to live.