0 big training mistakes keeping you stuck in a plateau (and how to fix them)

you’re training hard. maybe you’re even sore all the time. you’re doing all the “right” things—yet progress feels flat, frustrating, or just plain nonexistent.

you’re likely stuck because your training lacks strategic progression. and in this episode, i’m breaking down the 10 biggest training mistakes that keep women plateaued, overworked, and doubting themselves—despite putting in serious effort.

if you’ve ever thought:
“am i doing enough?”
“i don’t want to lose progress so i can’t drop things back”
“i can’t ease up”
“maybe it’s my age or hormones stopping my legs shaping up”
“why isn’t this working anymore?”

…this episode explains why. and more importantly—how to fix it.

we dive into the difference between structured consistency and random intensity.
structured consistency is how you actually build a stronger, more resilient body—it’s like methodically laying bricks to build a solid house.
random intensity is like stacking bricks with no blueprint. it might feel productive, but there’s no stability or direction—and no real growth.

you’ll learn:
• how lack of progression ruins results (even with consistent effort)
• why soreness, fatigue, and burnout aren’t markers of success
• what real, intentional progression looks like in your workouts
• how rest days, rep ranges, and proper intensity actually fuel results
• why foundational lifts beat flashy, ever-changing routines every time
• how to train for real physique and strength changes—not just sweat

this isn’t about doing more. it’s about doing what actually matters.
if your training feels hard, but your body doesn’t reflect your effort—this is your reset point.

🎯 this episode is for women lifting to get stronger, leaner, and more confident—without burning out, second-guessing everything, or wasting another year “training hard” with no direction.

this is about training smarter, not harder.
about building strength and confidence in a way that’s sustainable, empowering, and actually gets results.
if you’re ready to shift from stuck and exhausted to strong, confident, and finally making progress—this one’s for you.

Caneca de Mamicas 70 - Episódio Proibidão