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Writer's pictureJose Macias

5 Common Beginner Mistakes and How to Avoid Them


As a beginner, starting your fitness journey can be exciting but also a bit overwhelming. It's natural to make mistakes along the way, but understanding common pitfalls can help you avoid them and maximise your results. Let's look at 5 of the most common mistakes beginners make and what we can do to avoid them:


1. Doing too much too soon.

One of the most common mistakes beginners make is going to hard from the start. If you took your workout program from a website or your favourite fitness influencer, unless it is specifically labelled for beginners, it is probably too much for you. These programs are often catered to people with some experience in strength training, and also often add a lot of non sense just to make the program "look different" to the rest, to sell it as the magic pill. If you are just getting stated, you'll be surprised how little you need to do to start seeing results.


If you feel it is too hard to stick to the program, get too sore after your workouts, and struggle to recover before the next session, it is likely too much for you at that point in time. This can lead to injuries and a decrease in motivation.


  • How to avoid it: Listen to your body. Pay attention to signs of fatigue, soreness, or pain. Take rest days when needed. Gradually increase the intensity and duration of your workouts over time. 2 workouts a week is generally a great place to strt for most beginners. If you can, hire a good personal trainer or online coach, they will guide you through the process.


a man lying on the floor after a workout, very tired.

2. Poor Form

Using incorrect form during exercises can increase the risk of injuries and hinder your progress, it also decreases the effectiveness of the exercises. As a beginner, spending the first few months learning and perfecting the main movements is the best way of investing your time at the gym.


  • How to avoid it: Start with lighter weights and focus on mastering proper form. Consider working with a personal trainer or watching instructional videos. If you're unsure about an exercise, ask for guidance.


a personal trainer helping a client performing the incline dumbbell bench press

3. Neglecting Warm-up

Skipping your warm-up or "Priming" as we like to call it, is essential to ensure your body is ready to perform the movements under load.


  • How to avoid it: Before your workout, start with light dynamic stretches to prepare your muscles. At Onset Strength we take great pride on having an arsenal of movements that prepare you for the workouts ahead, we will be covering them in depth in future posts!


a bold man warming up using a foam roller

4. Not Focusing on Nutrition

You've heard it before "You can't out-train a bad diet". Your diet plays a crucial role in your fitness journey. Without proper nutrition, your workouts may not be as effective, you wont recover as quickly and your progress will be very limited.


so many clients join our programs either online or in person but struggle applying focus on their diets, thinking just exercising will get them to their goals, and while exercise alone will improve your health in many aspects, if body recomposition (muscle gain, fat loss) is what you are after, your nutrition will be 70% of your results.


  • How to avoid it: Ensure you're consuming enough protein, around 1g per pound of desired bodyweight, enough carbohydrates to fuel your workouts, and healthy fats to balance your hormones and other body functions. Staying hydrated throughout the day is also imperative for good recovery and good electrolyte balance.



    a selection of food containers with healthy meals, meal prep

5. Lack of Consistency

Commit to your program, Inconsistent workouts can hinder progress and make it difficult to see results. some days you may not feel like working out, or prepare your meals, but consistency both in your training and even more importantly in your nutrition is key to succeed, this is where having a good trainer or coach will give you that accountability most of us need when things get hard or life gets busy.


  • How to avoid it: Create a workout schedule that you can stick to. Find a good coach you trust and speak to him/her when you are finding it difficult or struggle seeing the program through. Plan your week ahead and make exercising and preparing your meals part of your weekly routine and make it non negotiable.


a woman siitting on the floor looking at her laptop with a pen writing on her note pad.


By avoiding these common mistakes and implementing these tips, you can set yourself up for success in your fitness journey. Remember, progress takes time, so be patient and consistent.



Until next time!

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