I first want to preface that we all start somewhere. I am sure you have heard that somewhere before, and it is undeniably true. Embarking on your fitness journey is exciting, yet overwhelming, and often times nerve-racking. Exciting because you are investing in your health, learning something new, and are about to reap the benfits of taking care of yourself. Nerve-racking because it is foriegn and requires you to step out of your comfort zone. Overwhelming because there is just a ridiculous amount of conflicting information out there (like the fad diets and gimmicks, unqualified influencers sharing their two cents worth, do's and don'ts of training, etc).
I have curated a list of the top mistakes I feel 9/10 beginners will make at some point throughout their fitness journey. Even as someone who has been consistent with a regular exercise routine for over 10 years, I am still making some of these mistakes! and that is okay. It is about trial and error, learning from the bumps along the road, so you can come out of it with more knowledge and understanding of what you are trying to achieve.
1. Overtraining: Beginners often push themselves too hard initially, leading to burnout or injury. Consistency is key, so start gradually and allow your body to adapt. Consistency > Intensity when you are first starting out. Educate yourself on the benefits of cardiovascular training, HIIT, hypertrophy training, strength training, pilates, and stretching so you can understand WHY you are incorporating the exercise you are and assess whether it contributes to your fitness goals.
2. Neglecting Proper Form: Incorrect form = increased risk of injuries. Focus on mastering the proper technique for each exercise to maximise effectiveness and minimise the risk of harm. I'd suggest training with a PT a few times if you have no idea what you are doing. This is so you can learn the correct form from the get go and build on the foundational exercises.
3. Skipping Warm-ups and Cool-downs: Neglecting these = increased risk of injury. Warm up your muscles before exercising and cool down afterward to aid recovery. Perform dynamic stretches and activating exercises prior to training to prime the muscles you will be working. Finish with a steady state walk and static stretches post workout.
4. Not Enough Variety = Not Enjoying the Process: Relying solely on one type of exercise may lead to imbalances or boredom. Include a mix of cardio, strength training, and flexibility exercises in your routine as well as sponateneous activites along the way! Seek what exercise brings YOU joy - it could be ballet, pole dancing, volleyball. You get the jist. Exercise does not have to be in the gym every time... get creative!
5. Setting Unrealistic Goals: While ambition is good, setting overly ambitious goals can be discouraging. Set achievable, progressive goals to track your fitness journey.
6. Poor Nutrition and Going Overboard With Supplements: Ignoring nutrition can hinder progress. Fuel your body with a balanced diet that supports your fitness goals. Remember: supplements ARE a supplement to your nutrition regime. When starting out, direct your energy on quality nutrition and training protocols. If you are wanting to add supplements into your daily routine, do your own research on it as well. *Pay close attention to the ingredients.
7. Comparing Yourself to Others: Everyone's fitness journey is unique. Comparing yourself to others can be demotivating and is the thief of joy. Focus on YOUR progress and celebrate YOUR achievements. Focus on how you feel > how you look. Progress photos are a great way to analyse your results. I'd recommend doing this rather than fixating on your weight when using scales.
8. Inconsistency: Consistency is crucial for seeing results. Stick to a regular workout schedule to build a sustainable fitness routine. I'd suggest having a list of 3-5 goals to achieve each day. E.g. 8,000 steps, 2-3 L of water, 8 hours sleep, 45 minute workout. Sometimes it can take some time to see the results which can also make you feel unmotivated. Maintain consistency in the gym, kitchen, and sleep pattern and the results will come. Play the long game and focus on implementing sustatinable habits.
9. Ignoring Recovery: Rest days are essential for muscle recovery! Failing to rest can lead to burnout and increased risk of injury. On my recovery days, I still get some movement in and opt for a walk, foam rolling, or light stretching (e.g Yin Yoga class).
10. Not Listening to Your Body: Pushing through pain or fatigue without listening to your body's signals can also lead to injuries. Pay attention to how your body feels and adjust your workout load based on your body's feedback. When starting a fitness regime, increasing load, or trying new exercises, it is very normal and common to experience DOMS (delayed onset muscle soreness). If this happens to you, make sure you are progessively overloading, get moving (by walking, stretching, or training the muscles that aren't sore i.e try a split program), and stay hydrated.
The key takeaway here is to focus on yourself FOR yourself. You can achieve anything you set your mind to.
<3 B