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5 Unhealthy Exercise Habits to Ditch Now for a Better Balance
Exercise is rarely associated with the word unhealthy — but today, I want to talk about a few disorganised training behaviours that might be quietly holding you back from feeling your absolute best through your reproductive years and into menopause and beyond.
Here's the thing: women are fitter, stronger, and training harder than ever before. It brings me so much joy to witness women stepping into their strength, showing up in spaces that were once dominated by men, and proving what the female body is capable of.
But with performance visibility at an all-time high — especially on social media — comes a whole new kind of pressure. For the driven, ambitious, type-A women out there, that pressure can look like constantly comparing yourself, getting stuck in an “always on” mindset, and feeling like you have to do it all: train hard, recover fast, stay lean, perform consistently... all while riding the wave of hormonal shifts that are totally unique to the female body.
We’ve also seen a rise in some not-so-healthy training behaviours. The ones that might look like “discipline” or “dedication” on the outside — but feel like burnout, exhaustion, or self-doubt on the inside.
So let’s shine a light on some of the most common patterns I see in clinic — the ones that fly under the radar but can seriously mess with your energy, your hormones, and your long-term performance.
1. Using exercise as a form of control
It’s easy to mask overexercising as “being healthy.” But for many women, training becomes a coping mechanism — a way to deal with complicated relationships with food or body image. What starts as a “good habit” can spiral into something driven by fear or a need to control, eventually leading to burnout, fatigue, or even injury.
2. Exercising out of guilt
“I had a burger, now I need to smash myself in the gym.” Sound familiar? This kind of guilt-fuelled mindset reinforces a toxic cycle — one where movement becomes punishment, rather than something that supports and nourishes you. It's not only unproductive, it’s exhausting, both mentally and physically.
3. Obsessing over exercise
Yes, movement is a brilliant way to manage stress — but it’s not a replacement for processing emotions or managing responsibilities. When training becomes a tool to avoid other parts of life, it can quietly lead to imbalance and disconnect. The line between commitment and compulsion is thin, and it’s worth checking in on what’s driving your routine.
4. Underplaying or overhyping oneself
This one’s a double-edged sword. If you constantly downplay your effort or intensity, you might unknowingly push too hard — risking fatigue, injury, or hormonal chaos. But if you regularly hold yourself to unattainably high standards, it can spiral into self-criticism and the relentless feeling that nothing you do is ever “enough.” Both are mentally and physically draining.
5. Pushing through discomfort or symptoms
Women are incredibly resilient — sometimes to a fault. Research shows that female athletes are highly motivated to keep going, even in the face of pain or physical symptoms (Nygaard et al., 2005). But ignoring your body’s signals can lead to long-term issues. This could mean pushing through feelings of prolapse or persistent leaking (quietly managed with pads or dark leggings), or brushing off nagging joint pain. Left unchecked, these issues can snowball into injuries that actually take you out of the training you love — making it totally counterproductive in the long run.
So, what’s the takeaway?
We’re not here to tell women to train less. We’re here to help women train smarter — in a way that’s aligned, intentional, and supportive of your body and your goals.
Because you can be strong, resilient, and high-performing — and still honour your body’s need for rest, recovery, nourishment, and hormonal support.
You don’t have to earn your training, punish yourself with it, or push through pain to prove anything.
You deserve to feel good in every season of life.
Let’s train for that.
Kat x