The fitness mistake that's slowing your progress

by Bronte Holding

If you’ve ever thought you weren't seeing progress because you “just need to try harder"... this is for you. Because one of the biggest mistakes we see women make is also the one that gets praised the most.

It looks like motivation.
 It looks like discipline.
 It looks like “being committed.”

But most of the time… it’s the reason progress feels so hard.

The mistake: Doing more instead of doing what works

When results don’t happen fast enough, most women default to “more”:

  • More workouts

  • More cardio

  • Less food

  • More restriction

  • More steps

  • More stress

  • Less rest

It feels productive. It feels like you’re “earning” your progress. But usually, it creates the exact opposite outcome:
 You burn out, your recovery tanks, your training quality drops… and your body starts fighting you.

Why it’s so common (and why it’s not your fault)

Most people were taught that results come from punishment:
 If you’re not progressing, you must not be doing enough.

So when things stall, you don’t ask:
 “What’s missing from my plan?”
 You ask:
 “How can I push harder?”

The problem is - your body doesn’t reward you for doing the most.
 It rewards you for doing the right things consistently.

What this looks like in real life

This mistake usually shows up as:

  • You “start over” every Monday with a new plan

  • You train hard but never feel like you’re improving

  • You’re constantly sore, tired, or flat

  • You do extra workouts to “make up” for eating more

  • You feel guilty for resting

  • You’re stuck in the loop of: push hard → burn out → fall off → restart

And the worst part?
 It convinces you that you’re the problem.

But you’re not gf! 

The truth: Progress comes from structure, not punishment

Most women don’t need more motivation.
 They need:

  • A plan they can actually stick to

  • A way to track progress properly

  • Training that builds strength over time

  • Food that supports performance + recovery

  • A routine that doesn’t rely on willpower

Because motivation is temporary. Structure is what keeps you going when motivation disappears.

The 3 shifts that fix this (without “doing more”)

1. Swap random effort for a repeatable plan

If your training changes every week, it’s hard to progress.
 You need repeated movements and a clear path to getting stronger.

Progressive overload doesn’t mean “go heavier every session.”
 It means:

  • repeating key lifts

  • improving over time

  • tracking your performance

Structure gives you confidence because you’re not guessing.

2. Fuel your training like it matters (because it does!)

If you’re training hard but under-eating, you’ll feel:

  • puffed out

  • flat

  • weak

  • constantly hungry

  • like you can’t “push”

Because your body can’t build muscle, recover, and perform properly without fuel.

Eating less isn’t always the answer.
 Sometimes the reason results aren’t happening is because your body is running on empty.

3. Respect recovery (it’s not “lazy”)

Rest isn’t the opposite of progress.
 Rest is part of the process.

Recovery is where:

  • muscle is built

  • strength improves

  • your nervous system resets

  • your hormones regulate

  • consistency becomes easier

If you’re always pushing… your body will eventually push back.

A quick self-check: Are you doing “more” instead of “better”?

Ask yourself:

  • Do I feel like I need to earn rest days?

  • Do I add more workouts when I feel guilty?

  • Do I constantly change my plan?

  • Am I tired more often than I’m energised?

  • Do I think “more” is the only way to improve?

If you said yes - you’re not alone.
 This is the most common trap we see.

What to do instead (the simple formula)

If you want progress without burning out:

  • Follow a structured training program

  • Eat enough to support your goal

  • Track performance (not just the scale)

  • Build habits you can keep

  • Stop punishing your body for being human

This is exactly what we teach inside TWS

Inside the Train With Soph app, you’re not left guessing.

You get:

  • structured training programs (beginner → advanced)

  • personalised meal plans and recipes

  • habit tracking and education

  • support + accountability from coaches

  • a community of women doing it with you

You don’t need to try harder.
 You need the right structure.

If you’re ready to stop starting over and start building something sustainable, we’d love to support you!

Love TWS coach Bronte 

 

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