Why Most Workout Plans Fail (and how to fix it)
Habit of the Week #6 | Your Daily Habit Challenge: Lift weights 2-3 Times This Week
You’ve learned why lifting matters and how to start but the truth is… most women don’t fail at working out because they lack effort.
They fail because they’re missing a few key fundamentals that make consistency and results possible.
When you focus on the right things, everything else clicks.
Today’s ima break down the 5 Lifting Fundamentals for Fat Loss — the same framework I teach my clients when we decide to work together.
Because the reality is, you don’t need to live in the gym to get results.
You just need a plan built on the right fundamentals — one that fits YOUR lifestyle an not an unrealistic schedule.
These five principles are what make strength training work for fat loss.
And when you follow them consistently, your body has no choice but to change.
FUNDAMENTAL 1: CONSISTENCY OVER PERFECTION
The best workout plan isn’t the one that looks fancy on paper.I t’s the one you can actually stick with.
Two or three full-body sessions a week is enough to completely reshape your body.
The key is showing up — even when it’s not perfect.
Miss a day? Move it to tomorrow.
Feeling tired? Shorten the session.
Busy week? Do what you can.
Every workout you complete (even the quick ones) is a deposit into your long-term results.
The more deposits you make, the more confident you feel.
Progress doesn’t come from perfection.
It comes from consistency.
FUNDAMENTAL 2: PROGRESSIVE OVERLOAD
Your body only changes when you give it a reason to.
That reason is progressive overload — the idea of doing a little more over time.
That might look like:
Adding five more pounds
Doing one extra rep
Moving a little slower for better control
You don’t need to chase exhaustion — just progress.
If your workouts feel easy forever, your body has no reason to adapt.
But when you gently challenge it, your muscles get stronger, your metabolism speeds up, and your shape begins to change.
The goal isn’t to crush yourself.
It’s to build yourself.
FUNDAMENTAL 3: PROTEIN SUPPORT
Lifting weights tells your body to build muscle.
Protein gives your body the materials to do it.
Most women under-eat protein without realizing it — especially when they’re trying to lose weight.
That’s why progress stalls, energy dips, and strength stops improving.
You don’t need to count grams obsessively.
Just aim for a source of protein at every meal.
Think:
Eggs or Greek yogurt at breakfast
Chicken, fish, tofu, or beans for lunch and dinner
Protein shakes or snacks between meals
Protein helps you:
Stay full longer (less snacking)
Preserve lean muscle while losing fat
Keep your metabolism strong
When you fuel your strength training with enough protein, your results last.
FUNDAMENTAL 4: RECOVERY IS WHERE YOU GROW
Most women think results happen in the workout.
But the real magic happens between them.
Lifting is the stress.
Rest is where your body adapts, repairs, and grows stronger.
That means:
Prioritizing 7–9 hours of sleep when possible
Taking rest days seriously
Managing stress through walks, journaling, or quiet time
When you recover well, your muscles grow, your hormones balance, and your motivation stays high.
When you skip recovery, your energy crashes and so does your consistency.
FUNDAMENTAL 5: KEEP IT SIMPLE
Complicated doesn’t mean effective.
In fact, the more complex your plan is, the harder it is to stay consistent.
Focus on mastering the basics:
Squat
Hinge (like deadlifts or hip thrusts)
Push (like chest press or push-ups)
Pull (like rows or pulldowns)
Core (like planks or carries)
These five movement patterns train your entire body efficiently.
You don’t need a new routine every week you need a consistent one that gets a little harder over time.
That’s how you build a body that looks strong and feels even stronger.
Now here’s what this looks like in real life:
Weeks 1–2: Two full-body workouts per week
Weeks 3–4: Add a third day if your schedule allows
Every 2–3 weeks: Increase the weight slightly or add a rep
Every day: Prioritize protein, hydration, and good sleep
Stay consistent and soon you’ll notice:
Clothes fitting differently
Energy lasting longer
Workouts feeling smoother
Strength you didn’t know you had
That’s what happens when you build your foundation on the fundamentals.
They’re simple. But they work every single time.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻
📌 Ps. Tomorrow, we’ll tackle one of the biggest challenges for most women — staying consistent when life gets messy.
You’ll learn practical ways to keep moving forward when work, family, or fatigue try to pull you off track.
No guilt. No all-or-nothing mindset. Just real-world consistency that works long term.
Talk soon.
📌 PPs. These 5 fundamentals are the foundation behind every successful client transformation I’ve ever coached.
Master these — and you’ll never need to “start over” again.