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

Whether you’re up before sunrise lacing up your sneakers, squeezing in a lunchtime power walk, or hitting the gym after work, give yourself some credit—you’re showing up for yourself, and that’s no small thing! Regular exercise adds life to your years and years to your life.

But here’s the catch: even the most dedicated routines can get derailed by a few common missteps that can leave your body achy or even injured.

As a personal trainer who works with women over 40, I’ve seen these mistakes time and again—and yes, I’ve made some myself. The good news? A few small tweaks can go a long way in keeping your workouts pain-free and your progress on track.

Let’s break down the seven most common workout mistakes and how to steer clear of them.

1. Skipping the Warm-Up

We’re all pressed for time, but jumping straight into your workout without warming up is one of the biggest mistakes you can make. Your muscles need a chance to wake up, your joints need to loosen, and your heart rate needs to gradually increase before you hit full throttle.

Fix it: Spend at least 5–10 minutes warming up. That might mean marching in place, walking on your walking pad or treadmill, or doing some dynamic movements like arm circles or bodyweight squats. Think of it as giving your body a gentle heads-up that it’s about to get moving.

2. Rushing Out Before the Cool Down

We’ve all been there—class ends and you bolt before the stretching begins because you’ve got somewhere to be. But skipping your cooldown is like slamming the brakes without easing off the gas first.

Fix it: Make time for at least 5 minutes of cooling down and stretching after your workout. It helps your heart rate return to normal, reduces soreness, and improves flexibility—something that becomes even more important as we get older. That post-workout stretch might be the difference between waking up energized or waking up stiff!

3. Pushing Too Hard, Too Often

Somewhere along the way, we picked up the idea that if a workout doesn’t leave us drenched in sweat and barely standing, it doesn’t count. Not true—and for women in midlife, that mindset can backfire.

Fix it: High-intensity workouts have their place, but so do rest days and active recovery. Mix it up with lower-impact options like walking, yoga, or swimming. Rest isn’t lazy—it’s how your muscles rebuild and how your body stays strong and injury-free.

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, yes—but within reason. Progress takes time. Gradually increase intensity, weights, or duration as your body adapts. You’re not in a race, and the best gains come from consistency, not from doing the hardest thing on day one. Check out even more tips to build muscle after menopause!

5. Letting Your Form Slide

It doesn’t matter how many reps you do if your form is off. Poor form is one of the fastest routes to injury, especially when lifting weights or doing repetitive movements.

Fix it: If you’re not sure how to perform a move correctly, ask for help. Group classes, personal trainers, and even workout videos can be great tools for learning proper technique. Take your time and focus on doing exercises correctly before increasing the challenge.

6. Skipping Strength Training

Cardio is fantastic, but if you’re not lifting weights (or using bodyweight resistance), you’re missing a critical piece of the puzzle. Muscle loss naturally begins in our 30s, and without strength training, that process speeds up—leading to weakness, poor balance, and increased risk of injury.

Fix it: Add strength training to your weekly routine at least two times per week. You don’t need heavy weights or a gym membership. Bodyweight exercises like squats, push-ups, or resistance band work are all great options. Strength training not only helps with everyday function—it boosts metabolism and supports bone health, too.

7. Ignoring Pain or Discomfort

We tend to brush off pain, chalking it up to aging or thinking it’s just “part of the process.” But real pain is your body’s way of saying something’s not right.

Fix it: Listen to your body. There’s a difference between muscle soreness and sharp or lingering pain. If something feels off, take a break, rest, or see a professional. Pushing through pain doesn’t make you tougher—it sets you back.

Staying active in your 40s, 50s, and beyond is one of the best gifts you can give your body. There’s a lot I do differently at 59 vs. 39, and how you move matters just as much as how often you move.

A few mindful shifts in your routine can help you stay strong, avoid injuries, and actually enjoy your workouts more. Because at the end of the day, fitness isn’t about punishment—it’s about feeling good in your body, for the long haul.