I Finally Got in the Best Shape of My Life When I Stopped Making This Common Mistake

It’s a common belief that the formula for healthy weight loss is 80 percent diet and 20 percent exercise. And while many health experts would double down on that, the exercise part is a little more complex. For starters, if your goal is to lose weight or tone muscle, running isn’t going to cut it—at least not by itself. You’ll also want to incorporate weight training, according to certified personal trainer Julie Ledbetter.

Engaging in regular cardio exercises (i.e. running, spin classes, Zumba, HIIT workouts, and swimming) may help lower your body fat composition and result in waist-slimming benefits, studies have shown. But for Ledbetter, it wasn’t until she picked up a pair of dumbbells that she saw real change—both physically and mentally.

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Ledbetter explains on her website: “I started to fall in love with the confidence I was gaining from building my body to be physically and mentally strong.” After spending “countless life-sucking hourssssss” on cardio, Ledbetter pivoted her workout regimen and began prioritizing strengthening training. And soon enough, her body transformation spoke for itself.

In a TikTok video, Ledbetter shared what’s been a total “gamechanger” for her in the gym—and what common mistake she won’t be making again.

“I started seeing results working out at home with dumbbells when I stopped doing this: Bodyweight-only workouts without a plan. And started doing this instead: Training each muscle group with dumbbells and following an effective weekly workout plan,” she told followers.

The issue with bodyweight workouts is that you're limited by your own weight and can't progress, so you can't build muscle in the same way as you can with free weights.

For her part, Ledbetter follows a five-day workout split schedule, as outlined below.

• Monday: Lower body
• Tuesday: Upper body
• Wednesday: Cardio and core
• Thursday: Shoulders and glutes
• Friday: Full body

And the good news is, you don’t need a gym membership or fancy at-home workout studio to get started.

“Here’s the truth: You can absolutely see results without ever stepping foot in the gym,” she reassured followers in the clip, noting that all you need is a reliable set of dumbbells and an effective weekly workout plan.

This led Ledbetter to launch her own fitness app called MWJ, which focuses specifically on dumbbell workouts. The simple switch to strength training with free weights helped Ledbetter get into the best shape of her life.

In addition to improving your physical strength, these types of exercises can support lean muscles, prevent type 2 diabetes, improve heart health, increase bone mineral density, and alleviate lower back pain, per a sports medicine study.

According to health coach and personal trainer Natalya Vasquez, a minimum of three 30-minute strength-training sessions per week is ideal.

“If your goal is to put on muscle or lose body fat, then you should strength train three to five times per week for approximately 30 to 60 minutes per session,” she told Women’s Health. “This amount of training will allow you to train multiple muscle groups effectively to ensure a well-balanced training program.”

However, if you don't feel comfortable using free weights, bodyweight workouts (like squats, push-ups, or planks) still offer plenty of health benefits.

In speaking with CNN, Nandini Collins, a coach manager at digital health company Noom, noted that bodyweight exercises are "more functional and allow individuals to mimic real-life movements such as unloading groceries from the car and lifting and holding children."

They also present less risk of injury, can be done anywhere, and utilize multiple muscle groups simultaneously.