5 Workout Mistakes That Keep You Spinning Your Wheels
Embrace Your Real
Julie Ledbetter
5.0 • 981 Ratings
🗓️ 23 March 2026
⏱️ 19 minutes
🧾️ Download transcript
Summary
If you've been working out consistently but feel like your progress has stalled, this episode is for you. I break down five subtle workout mistakes that can keep you spinning your wheels, even when you're putting in the effort. These are the habits that feel productive in the moment but quietly slow your long-term results.
Here is what you will learn:
• Why training to failure on every set can limit recovery and strength gains
• How treating every workout like a PR day creates burnout
• Why deload weeks are essential for continued progress
• How under-recovering between sessions impacts muscle growth
• Why tempo and time under tension matter more than you think
If you loved thsi episode, you'll also love Episode 413: The Importance of a Rest Day and 7 Reasons You've Stopped Seeing Results After Years of Training to keep building on what we talked about today. They'll give you even more clarity on recovery, plateaus, and how to keep progressing long term.
Want the structure done for you? Head to movementwithjulie.com to get started inside the Movement With Julie app.
If you want more from me, be sure to check out…
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Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
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Movement With Julie | App: https://sale.movementwithjulie.com/
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Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Transcript
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| 0:00.0 | Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter, |
| 0:05.4 | a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk |
| 0:11.4 | and actionable advice for building your confidence, honoring your body, and unconditionally loving |
| 0:16.6 | your authentic self. Stay tuned if you're ready to embrace your real. Let's get and let's go. |
| 0:28.9 | Hello and welcome back to another episode on the Embrace Real podcast. All right, |
| 0:33.8 | real talk for a second. Have you ever had one of those weeks where you walked out of the gym or your workout and you're feeling like, why am I even doing this? Like, I'm showing up. I'm doing the work. I'm lifting the weights. But when you're looking in the mirror or thinking about your progress, it just feels like nothing is changing. Like maybe you felt stronger a few months ago. Maybe you were seeing changes your body. And now you feel like you just hit a wall. And the worst part is you can't figure out what shifted because from where you're standing, |
| 0:58.8 | you're doing everything right. |
| 1:00.3 | Here's the thing. |
| 1:00.9 | Sometimes the mistakes that hold us back aren't the obvious ones. |
| 1:05.0 | They're not skipping workouts or eating terribly or never lifting heavier. |
| 1:09.0 | Those are easier to spot and fix. |
| 1:11.1 | The mistakes I'm talking about today are like the subtle ones, like the counterintuitive |
| 1:14.4 | ones. |
| 1:15.0 | The ones that don't feel like mistakes in the moment, they actually feel like you're working |
| 1:19.2 | hard, you're doing everything right, but these are mistakes that keep your wheels spinning, |
| 1:25.0 | working hard without actually moving forward. |
| 1:27.2 | So today I'm going to be |
| 1:28.3 | breaking down five workout mistakes that even consistent lifters make. And I'm going to give you a |
| 1:33.8 | fix for each one so that you can finally start seeing progress that you've been working so hard for. |
| 1:38.7 | Before we dive in, though, I want to share this review. She gave a five-star review and said so |
| 1:43.2 | powerful. I found Julie on Instagram. |
| 1:45.8 | At first, I was drawn to her dumbbell-only workouts. They're amazing. I do her workouts weekly. |
... |
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