Are You Spending Your Workout Time Wisely? Here’s How to Get the Best Results for Your Body Right Now

Imagine walking into a gym with just five hours a week to dedicate to your health. You see people stretching for 45 minutes, others hammering away on a treadmill, and some lifting weights so heavy they look like they belong in a competition.

You start wondering… What should I actually be doing?

Because here’s the reality: Your time is your most valuable asset. If you’re not using it wisely, you’re either delaying your progress or—worse—making things harder for yourself.

Many women waste hours doing the wrong things for their body type, their goals, and their current abilities. If you’re strong but stiff, spending all your time lifting without mobility work is going to catch up with you in aches and pains. If you’re flexible but weak, endless yoga sessions won’t build the strength you need to stay active long-term.

So let’s break it down: What’s the smartest way to use your time for YOUR body?

Your Body Needs Different Things at Different Stages

The way you train in your 20s and 30s should look very different from how you train in your 40s, 50s, and beyond. Not because you can’t be strong (you can!), but because your body’s needs shift as you age.

A 25-year-old who can move freely but lacks strength should prioritise building muscle.

A 50-year-old struggling with stiff joints, aches, and fatigue should focus on mobility, recovery, and sustainable strength.

A 60+ year-old dealing with balance issues or osteopenia needs a combination of strength, mobility, and impact-based exercise to keep bones and muscles strong.

The Right Focus for Where You Are Now

If You’re Mobile but Not Strong (You can move well, but lack power)

✔️ Focus on strength training & fitness
✔️ 3-4 strength workouts per week
✔️ Short, efficient mobility work before training
✔️ Higher-intensity sessions for bone density & muscle growth

🛑 Avoid wasting hours stretching excessively when your mobility is already decent. Instead, channel that time into strength work.

If You Feel Stiff, Achy, and Struggle to Move Freely

✔️ Balance mobility & strength equally
✔️ 2 strength sessions per week
✔️ 2-3 mobility, yoga, or recovery sessions
✔️ Walking & low-impact movement daily

🛑 Jumping into heavy strength training without addressing mobility is like putting a powerful engine in a rusty old car—it won’t perform well for long.

If You Struggle With Chronic Pain, Stiffness, or Balance Issues

✔️ 1-2 gentle strength sessions per week
✔️ Prioritise mobility, flexibility, and recovery work
✔️ Daily movement to prevent stiffness
✔️ Balance & coordination drills

🛑 If you only do strength training without improving your mobility, you’ll feel worse, not better.

The Science of Why the Right Training Matters

Studies show that mobility, strength, and fitness must be balanced for optimal long-term health:

📌 Strength Training Increases Lifespan

• Resistance training reduces mortality risk by 23%, particularly in older adults.
• It improves bone density, muscle mass, and metabolic health [Harvard Medical School, 2020].

📌 Mobility & Flexibility Prevent Injury

• Poor movement patterns are the #1 predictor of chronic pain & joint issues [American College of Sports Medicine, 2021].
• Tight muscles lead to compensation patterns, increasing injury risk.

📌 Strength Training & Mobility Reduce Falls & Frailty

• Research shows 50% of people over 60 lose significant muscle mass due to inactivity [The Journal of Aging Research, 2019].
• A blend of mobility & strength work reduces fall risk by 40% in older adults [National Institute on Aging, 2022].

Moral of the story?
You need to train smart, not just train hard.

Actionable Steps You Can Take Today

1️⃣ Write Down Your Main Limitation

• Is it weakness?
• Is it stiffness & tightness?
• Is it fatigue & lack of recovery?

2️⃣ Assess Where Your Time Is Going

• Are you spending too much time on the wrong thing?
• What could you cut back on or replace to get better results?

3️⃣ Make One Change This Week

• If you’re stiff, add mobility work 3x a week.
• If you’re weak, swap one cardio session for strength training.
• If you feel exhausted, prioritise recovery & sleep.

4️⃣ Get Expert Guidance (So You Don't Waste More Time)
Instead of guessing what you should be doing, get a plan that actually works for your body. This is what we do. Let’s make your time count.

📩 DM me “TIME” and let’s build a plan that works for you.

Final Thought: Time is the One Thing You Can’t Get Back

Every week you spend doing the wrong training for your body is a week wasted.

💡 What’s the best investment of your time right now?

💬 Drop a comment below or send me a message, and let’s make sure you’re moving forward, not staying stuck.

#TrainSmart #MobilityMatters #StrongerForLife #WomensWellness #MenopauseFitness #UseYourTimeWisely