Let’s be real—being a mom means time is limited, energy is unpredictable, and workouts often take a backseat to everything else. But when you do find time to move your body, you want it to actually work so you need to be efficient. These are the biggest workout mistakes I. see moms make.
If you’ve been exercising consistently but aren’t seeing results (or you’re feeling frustrated and exhausted), you might be making one of these common mistakes. Don’t worry—I’ve got real, simple fixes so you can make every workout count.
1. Doing Too Much Cardio
🔴 The mistake: Thinking that more cardio = faster weight loss. While cardio burns calories, it doesn’t build the lean muscle that helps you burn more fat long-term and feel strong. Overdoing it can also lead to burnout, fatigue, unbalanced hormones, and even more cravings.
✅ The fix: Prioritize strength training at least 2-3x a week! You don’t need heavy weights or an hour-long session—15-20 minutes of strength-based movement (bodyweight, resistance bands, or dumbbells) can be just as effective.
👊 Try this: Swap one cardio session for a simple strength workout like squats, lunges, and push-ups. Your metabolism will thank you.
2. Thinking You Need an Hour to Work Out
🔴 The mistake: Believing that if you can’t work out for 45-60 minutes, it’s not worth it. This is where I see so many moms fall off. They do great with longer workouts for a few days or maybe even weeks but the second something goes sideways, they end up doing nothing when even 10 minutes of movement can make a huge difference.
✅ The fix: Focus on consistency over duration. Short, efficient workouts still build strength, improve energy, and help with weight loss.
👊 Try this: Do a 10-minute strength workout or a quick walk when you’re short on time. Small efforts add up way more than waiting for the ‘perfect’ workout window.
3. Not Fueling Properly Before & After Workouts
🔴 The mistake: Skipping food before a workout or not eating enough protein after. If you don’t fuel your body, you’ll feel weak, struggle with recovery, and crave all the carbs later.
✅ The fix: Aim for a small carb + protein snack before and after workouts. (NOTE the carbs, carbs are the kindling for the fat burning fire and they are NECESSARY)
👊 Try this:🍌 Pre-workout: A banana + peanut butter OR a slice of toast + boiled egg🥚 Post-workout: Greek yogurt + berries OR cottage cheese + nuts
More fuel = more energy = better workouts = better results.
4. Ignoring Core & Pelvic Floor Recovery
🔴 The mistake: Jumping back into intense workouts without rebuilding core and pelvic floor strength first. Many moms start running or lifting heavy without addressing diastasis recti or pelvic floor weakness, leading to pain, leaks, or injury.
✅ The fix: Prioritize deep core + pelvic floor activation before high-impact exercise. Strengthening from the inside out prevents setbacks and helps you build real strength.
👊 Try this: Before any workout, take 5 minutes for deep breathing, pelvic tilts, or TVA (transverse abdominal) engagement. If you’re experiencing pain or symptoms, consider seeing a pelvic floor specialist.
5. Comparing Yourself to ‘Fit Moms’ on Social Media
🔴 The mistake: Scrolling through Instagram and feeling like you need to work out more, eat less, or ‘snap back’ faster. Social media doesn’t show the full picture, and unrealistic expectations only add to mom guilt and frustration.
✅ The fix: Focus on YOUR progress, YOUR body, and YOUR journey. A strong, energized, and confident mom looks different for everyone.
👊 Try this: Unfollow accounts that make you feel bad. Follow those who inspire you to train smart, fuel your body, and give yourself grace.
Progress Over Perfection 💪
If you’ve been making any of these mistakes, you’re not alone! The key to getting stronger, leaner, and more energized is to ditch the unrealistic expectations and focus on what actually works:
✔ Strength training (even just 10 minutes!)
✔ Balanced nutrition before & after workouts
✔ Movement that fits YOUR schedule & life
✔ Giving yourself grace & consistency over time
Which one of these mistakes have you made before? Drop a 💪 in the comments if you’re ready to train smarter, not harder!
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