Biggest Mistakes Beginners Make(and How to Fix Them)

Starting and maintaining a fitness journey can feel like a burden at times, often being overwhelming. With access to so much information, a lot of people end up exercising the wrong way.  Take that with a grain of salt, because any movement is better than no movement at all.  But in some cases, mistakes you’re making could be detrimental to your fitness. As a personal trainer I see the same mistakes often. Fortunately, once you fix these, your results not only come fast but it can be less frustrating. Let’s break them down. 

Trying to do too much, too fast is the number one mistake I see most gym goers making. Going from little to no daily activity, to thinking training 6 days a week is the answer. Cutting out all the bad food at once or trying to totally overheal their lifestyle in a matter of days are some other great examples of this mindset that infects people. I’ve found myself in this situation before and can speak from personal experience, it doesn’t last.  The training gets exhausting and the changes are overwhelming. A simple fic for this is starting small and building momentum.  Focus on consistency in your workouts, not intensity and make changes you can stick to. 

Focusing only on cardio is another common mistake. Most people make their way to the gym with the goal of fat loss in mind. They spend hours on the cardio machines and never touch the weights. While cardio has an immediate effect on caloric deficit, strength training affects long term caloric deficits. Muscle burns more calories at rest than fat does at rest, leading to more calories burned overall. So combine the two, make your workouts demanding on both your cardiovascular system and the muscles through whatever your favorite training methods.  Some people struggle to do both, that's often where personal trainers can help. 

Having no plan is another mistake I see a lot of people make.  This isn’t usually the case with beginners, I see it more in people who have been going to the gym for a long time. I mostly see it when someone gets stuck in a routine, or is out of ideas for what to do in the gym. Someone may revert to just “doing whatever” when they don’t have a plan. Having a plan can help track progress and show improvement over time.  A better way to prepare is knowing what exercises you want to do before you step into the gym. Using the notes app on your phone takes almost no time to track the exercises, sets and weight over the course of a training session

Expecting instant results is a mindset that too many people have when they begin training. It’s one of the biggest motivation killers. You go in expecting to see changes in two weeks. When that doesn’t happen far too many people give up on their goals, thinking something isn’t working. The reality is progress takes time, so shift your expectations. Focus 2-4 month changes and celebrate the smaller victories along the way. Talking to a trainer is a great way to determine some realistic fitness goals and a plan to keep you on the right track. 

The final and one of my least favorite mistakes I see in the gym is skipping recovery and mobility. Too many people have this idea that progress only happens during workouts. Making sure your body can heal after training sessions is just as important. Being sore or tight in the gym is just limiting your results and ultimately your potential. There are a few easy tips to start fixing this, starting with getting enough sleep. Sleep is essential to the recovery process, it’s when your body does most of its healing and rebuilding. Adding in 5-10 minutes of mobility either daily or just after a workout will make a difference during your next workout. Better recovery leads to better performance, which leads to better results. 

To sum it up, don't make things overly complicated. Avoiding the five mistakes will put you ahead of most people in the gym.  If you’re getting tired of guessing and want a plan that's tailored to you, that’s what I help people with. If you’re just getting started or not seeing the results you want please reach out!