8 Gym Lessons I Learned the Hard Way (But You Don’t Have To!)

In my 20s, maintaining my weight was pretty easy. A few gym sessions each week and some healthy eating kept everything in check, even if the weekends were a bit of a free-for-all. But now that I’m in my early 30s, things have changed. My body is no longer as forgiving, and I’ve definitely noticed a few changes, especially around my midsection. So, I decided to overhaul my gym routine, and here are 8 things I quickly learned that made a huge difference.

1. Cardio Is Not My Best Friend

Back in the day, I thought cardio was the be-all and end-all for weight loss. I’d spend 60-90 minutes on a machine, dripping with sweat, but the results? Not so much. My body just didn’t respond the way I thought it would. And let’s be real: steady-state cardio can get pretty boring, especially when your brain is constantly replaying every awkward interaction you had that day. So, I switched things up and focused more on weight training. I started seeing better results in less time.

2. I Needed Way More Protein

When I started researching how to build muscle and lose weight more effectively, I realized something big: I was seriously under-eating protein. A good rule of thumb for women is to aim for 1.2 to 2.0 grams of protein per kilogram of body weight. When I crunched the numbers (136g of protein, to be exact), I realized I was only getting about half that amount. This was actually great news for me, because increasing my protein intake was a simple, doable change that would pay off big time for muscle growth and weight loss. And trust me, it’s easier than you think to pack more protein into your meals! Here are some of my favorite go-to protein sources that are quick and tasty:

> Protein shakes
> Chicken, turkey, or lean beef
> Greek yogurt or cottage cheese

3. Longer Workouts Aren’t Always Better

Yeah, I said it. Over time, I learned that shorter, more focused workouts were way more effective. Instead of slogging away for 90+ minutes, I now spend around 45 minutes targeting specific muscle groups. It’s more efficient, and I get a better workout in less time. Plus, I'm not just working out because the machine is open!

4. The Right Shoes Matter

This one may sound simple, but the right shoes made a world of difference in my workouts. I invested in a pair of Nike Metcon 5s, which are great for weight training because they offer stability and flexibility. But when I started incorporating more cardio, I realized these shoes weren’t as ideal for HIIT or boot camp-style workouts. So, I switched to On Cloudrunners, which provide better cushioning for high-impact exercises. It’s all about having the right footwear for your specific routine.

5. Laundry Is Never-Ending

Let’s be real: if you're hitting the gym hard, the laundry is always piling up. I’m a sweaty gym-goer, so there's no way I’m re-wearing gym clothes before washing them. It's a small price to pay for feeling great and making progress!

6. Track Progress with Photos

I used to be obsessed with the number on the scale, but I’ve learned that weight can fluctuate for all kinds of reasons: what I ate, how much water I drank, stress levels, even the quality of sleep I had. Instead of stressing over the scale, I started taking progress photos every two weeks—right after my period ends, then again two weeks later. Trust me, seeing those visual changes is way more motivating than any number.

7. My Cycle Impacts My Workouts

Coming off birth control a few years ago made me realize how much my menstrual cycle affects my workouts. I used to feel off at different points during the month, but now that I’m more in tune with my body, I can see the patterns. During certain phases of my cycle, I feel stronger and more energized; during others, I’m more fatigued and need to dial it back. Understanding this has helped me optimize my workouts and weight loss by listening to what my body needs.

8. Embrace Rest Days

Finally, I learned that rest is just as important as working out. I used to think I had to work out every single day to see changes in my body, but that’s not true at all. Giving your muscles time to recover and rebuild is when the magic happens. Rest days aren’t a sign of weakness; they’re an essential part of the process. I’ve noticed that on days after proper rest, I’m able to lift heavier weights, push harder, and see better progress.

Making these adjustments has helped me not just maintain my weight but actually feel stronger and more confident in my body. So, if you’re in the same boat and looking to make some changes, try tweaking your routine and focus on protein intake. It might be the game-changer you’ve been looking for.