When I look back at my first few months or even my first couple of years at the gym, there are quite a few things I wish I could go back and tell myself. If you’re in the beginning stages of your fitness journey, avoiding these common pitfalls can save you time, energy, and even injury. Read on to avoid making the mistakes I did!
No one is looking at you and most people want to help you succeed.
Let’s do a little experiment. The next time you’re at the gym, take a look around. Is anyone looking back at you? Probably not. Most people at the gym are focused on themselves and their own workouts. Or if anything, they’re worried that other people are looking at them! Sure, there are crummy people everywhere. You might run into the occasional jerk at the gym. But for the most part, your fellow gym goers are likely respectful, kind people.
If anything, the person in the squat rack next to you likely just wants to help. Everyone at the gym remembers how intimidating their first days were. They understand how intimidating it is and what a big decision it is to put yourself in such an uncomfortable position. The truth is that the scariest looking people at the gym are often the friendliest. Don’t be afraid to ask for their help or the help of a staff member if you need it.
And if you’re still feeling nervous? Find yourself a quiet corner and set yourself up there for your whole workout. You can get in a really great workout with just a couple of dumbbells and minimal space. You can always venture out to the rest of the gym when you’re feeling ready.
A little goes a long way.
When we head to the gym for the first time or after a long break, we’re often excited to get in and do it all. But the truth is that especially when you first start, it doesn’t take much to make progress. And it’s easy to overdo it.
Don’t be surprised if you’re sore after just a set or two of bodyweight squats. Start with lighter weights and less volume than you think you need. This will ensure that you’re able to keep coming back to the gym without getting too sore. You will be able to make better and more continual progress if you approach the gym this way.
Newbie gains come on fast, but they will stall.
During your first few weeks or months of training, it will feel like you’re getting significantly stronger from workout to workout. You will be able to increase the weights you’re using quite quickly as your body adapts. Within a few months, you should also notice changes to your physique, especially if your nutrition is in check.
After the first few months, it is normal for these gains to slow down. That’s when we need to push a bit harder or use some different tools to make progress. The ironic part is that this is when you will need that energy you had in the beginning. This is the time to really try for that extra rep, use techniques like drop sets, and perhaps change up your exercise selection.
Rest and recovery is so important.
Your muscles don’t grow during the workout. They grow when you rest. They grow when and if they have the time and resources to recover. It’s important to give your muscles time to rest during the workout. Generally speaking, you should be resting for at least 90 seconds between sets. If you feel significantly weaker during your second set than you did during your first, you likely didn’t rest for long enough.
Rest and recovery between sessions is also incredibly important. You need to give your body the food, sleep, and time it needs between sessions to get stronger and build more muscle. You should generally be resting 48-72 hours before working the same muscle group again. And your progress will absolutely be impacted by sleep quality and quantity as well as nutrition and stress.
Nutrition matters.
You could be doing your workouts perfectly, but if your nutrition is lacking, you won’t see the strength gains, fat loss, or muscle growth you are looking for. You need protein and adequate calories to build strength and muscle. You need to make sure you’re in a calorie deficit and eat enough protein to lose body fat.
I see so many people go to the gym day after day, month after month without seeing the results they are looking for. Just spinning their wheels. If this is you, your nutrition could be the culprit. It might be worth taking a look at how you are fueling yourself.
You can do it on your own, but it’s okay to ask for help.
If you’re interested in taking a deep dive into fitness and nutrition to figure this all out on your own, go for it. It can be exciting to learn a new thing and become truly passionate about fitness and nutrition. But I want you to know that you don’t have to do that if you don’t want to.
If you go at this alone, you will likely make a lot of unnecessary mistakes and go down many paths that you don’t need to go down. This can be avoided. Investing in a program, a few training sessions, or even a few months of online coaching can go a long way in speeding up your progress and avoiding harmful mistakes.
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