Hey there, fitness enthusiast! Are you ready to learn about the most common mistakes that a fitness beginner makes when working out? Great, because we’re about to dive into it!
First of all, let’s just say that making mistakes when you’re starting out is completely normal. We’ve all been there. But the key is to learn from those mistakes and not repeat them. So, without further ado, let’s talk about the biggest mistake that beginners make when it comes to working out:
Not having a plan
When you first start working out, it can be really easy to just kind of wing it. You might think, “Oh, I’ll just do a bunch of random exercises and hope for the best.” But let us tell you, having a plan is crucial for success.
According to a study published in the Journal of Strength and Conditioning Research, individuals who follow a structured exercise program show significantly greater improvements in muscle strength and endurance compared to those who do not (1). Without a plan, you won’t know what exercises to do or how many sets and reps to do. You also won’t know how to progress and make progress. A plan helps to keep you on track and ensures that you’re doing the right things to reach your fitness goals.
Not warming up
We know, we know. Warming up can be a bit of a drag, especially if you’re just eager to start lifting weights or doing some cardio. But trust us, taking a few minutes to warm up before you start your workout can make a huge difference in your performance and can even help prevent injuries.
According to the American Council on Exercise, a proper warm-up should gradually increase your heart rate, improve blood flow to the muscles, and increase muscle temperature (2). By doing a few dynamic stretches and some light cardio, you’ll get your body ready for your workout and reduce the risk of injury. Plus, you’ll be able to lift more weight and perform better overall.
Not cooling down
Just like warming up is important, so is cooling down. A lot of beginners tend to skip this step because they’re just excited to finish their workout and move on with their day. But cooling down is important for helping your body transition back to a resting state and can even help reduce muscle soreness.
According to the Mayo Clinic, a proper cool down should involve some light stretching and slow, controlled movements (3). This will help your heart rate and blood pressure return to normal and can even help with muscle recovery. So next time you’re tempted to just bolt out of the gym, remember that your body will thank you for taking a few extra minutes to cool down.
Not staying hydrated
Hydration is crucial for a successful workout. Without enough water, your body won’t be able to perform at its best and you might even feel fatigued and dehydrated. Make sure to bring a water bottle with you to the gym and drink up throughout your workout.
According to the Institute of Medicine, men should aim for about 13 cups (3 liters) of total fluids per day and women should aim for about 9 cups (2.2 liters) (4). Of course, this can vary depending on your size, activity level, and the climate you’re in. But as a general rule, make sure to drink plenty of water before, during, and after your workout to stay hydrated.
Not eating enough
Eating enough is just as important as staying hydrated. Without enough fuel, your body won’t have the energy it needs to power through a workout. Make sure to fuel up before and after your workout.
If you avoid these 5 fitness beginner’s mistakes then you will be on the path to success. If, you’re still nervous about getting into the gym, no worries! We offer fitness programs that take the guesswork out of getting fit. We will discuss your goals with you in order to create a completely custom program designed just for you! If this sounds like something you’re interested in, click here.