Whatever you call them – newbies, rookies, youngsters – they always make you scratch your head. We were all newbies once and in our quest to build a strong, sexy, conFITdent body, we sometimes still make those beginner workout mistakes that zap our progress and hold down our potential. One small mistake can ruin progress and leave you frustrated with your lack of results in the gym. To stay motivated and continue seeing results, avoid these four beginner workout mistakes in your program.

Workout Mistake #1: Not Having a Plan

Here are newbie answers to the question, “What are you working on today?”

“I think I’ll work on legs today.”
“Not sure. Maybe some weights?”
“Probably some arms. Chest and tri’s maybe.”

“Failing to plan is planning to fail.” There’s a reason why top trainers and coaches slave over their hundreds and thousands of workout programs, then follow it exactly. There’s a plan. And it works.

How To Fix It:

Bring a notebook. Write down exactly what you do, how much you did, how many reps, etc. This makes your workouts more repeatable and consistent, while keeping you accountable for your actions. Plus, you can jot down phone numbers from the hotties on the cardio deck.

Workout Mistake #2: Worry about the small stuff

Newbies often ask these questions:

“Is it better to workout in the morning or at night?”
“What kind of protein should I take?”
“Should I try creatine?”
“Should I do cardio before or after my workout?”

The reality is it doesn’t matter.

If you haven’t been working out for a long time and have good strength levels, don’t worry about the minutia. Those things aren’t a magic pill to helping you reach your fitness goals. And why waste time on the extraneous stuff? Even if you knew the perfect amount of protein to take or bought $100’s worth of supplements, it won’t guarantee success.

How To Fix It:

Focus on the important things. Are you exercising several times a week? Are you sleeping about eight hours every night? Are you eating lean meats and lots of veggies at most meals? Are you drinking enough water?

Answer those questions first; they’ll create the biggest change in your body.

Workout Mistake #3: Doing Exactly What You’ve Done Before

“Insanity is doing the same thing over and over again and expecting the same results.”

Let’s use the example of fat loss. Before, you spent 40 minutes on the treadmill; now, you’ll spend 80 minutes on the treadmill. Or instead of a 30-minute workout, you’ll try an hour-long one. Maybe the treadmill just isn’t the solution. And maybe your workout simply isn’t effective.

How To Fix It:

Seek help. While everyone can’t afford personal training, there are plenty of inexpensive resources like books and DVDS. There’s also many free resources that show your the exercises and programs to do – some of which are written by elite fitness coaches. For starters, try our Training Guide Central to get started on an effective workout routine.

Workout Mistake #4: Not being practical

Have you heard this before?

“Starting tomorrow, I’m going to wake up an hour earlier every day, run for two miles, and get my exercise in before work.”
“No more bread.”

That’s a recipe for quitting. Not because they are bad ideas, but because they require such an immediate and drastic change. How can you adhere to a new habit if they’re difficult to follow or you’ve changed seven of them at once?

How To Fix It:

Start small. Drink a glass of water with every meal. Plan your workout clothes in advance. Have a protein shake after every workout. Eat one extra serving of vegetables each day. Etc.

That’s the beauty of “small victories” – they don’t take a lot of effort, accumulate quickly, and can build strong momentum.

What’s the biggest mistake you’ve made in your workout programs? Share them below or tweet the author at @AnthonyJYeung.

By Daniel

Leave a Reply

Your email address will not be published. Required fields are marked *