Fitness is hard. Physically and mentally hard. It requires time, dedication and realizing it's about practice. You won't be good at it from day one. The fact is nothing in life comes on a silver plater. You have to practice to get good at anything. You also have to put heart into it and commit your mind to fitness. Often exercisers, especially those beginning to exercise for the first time, make mistakes that prevent them from getting the most out of their workouts. This leads to not achieving the results they want and giving up on fitness altogether. Fitness is for life and giving up shouldn't be an option. Take control of your relationship with fitness and meet your goals by avoiding these 5 common beginner fitness mistakes.
Doing The Same Strength Routine
You can't perform the same exercise over and over again and expect results. Muscles have memory. When we do something the same way over and over again, they quickly adapt. Your mind also plays a role in this. When you get used to doing something, it's only natural to zone out and not pay attention to what you're doing. This is when form is compensated. Keep your mind and body guessing by switching things up every 6-8 weeks. Vary the frequency (number of reps), intensity (weight) or time (endurance) of your workouts. This will get you the best long-term results.
Ignoring Weights, Being A Cardio Junkie
Weight training fires up metabolism. While you may burn more calories in a given cardio session, weight training raises your metabolism for an extended period of time. This can lead to a higher overall calorie burn. That's key for fat burn and weight loss. Women are most guilty of avoiding the weight room because they think it will result in bulking up, but it couldn't be farther from the truth. Women don't have the testosterone levels in their bodies to bulk up like a man. Strength training is also key to protecting bones. Weights are your friend ladies. Not the enemy. You will get more results hitting weights than planting yourself on the elliptical for hours.
Not Discovering Fitness You Love
Fitness is for life. When you look at it that way, then it forces you to find something you enjoy. If you don't love the workout you're doing, then chances are very low you'll stick with it long-term. Find something you love doing. There are many fitness options available now. Try every workout you can until you discover one you love. Don't be discouraged. Not every workout is for everyone.
Making Excuses Not To Workout
One of the top excuses for skipping a workout is "I'm too busy." The hard truth is if working out is important to you, you will find time to do it & make it a priority as you do with anything in life. Schedule exercise like any appointment or meeting. This will force you to commit to a time to make it happen. Another popular excuse is "I'm too tired." Fake yourself out of that excuse by telling yourself you will do a shorter workout. Since exercise re-energizes you, chances are you will go longer than you planned. Take a walk before or after work. Anything is always better than nothing. Even if it's only a few minutes, that still counts as a workout. The key is to be active. No one's counting if it's 10, 30 or 90 minutes.
Using Workouts As A License To Binge
Just because you workout doesn't mean eating anything and everything you want. Eating habits will catch up to you over time and prevent you from meeting your goals. Whether your goal is to lose weight, maintain your current weight or just be healthier, think of working out as an accessory to that goal. It's not the dress. Eating is the dress. Build in rewards for meeting milestones leading you to your goal. You will feel more rewarded and less deprived.
Jane @janerunswild says
I think finding the sport that you enjoy is the most important thing. Otherwise, you will burn out quickly. I happen to love to run, and know that there is such a push towards running-- but there are so many other ways to exercise and sports to play. Once you find what you love, working out won't feel like a chore that you "have" to do each day. Thank you for this great post!
Megan says
I couldn't agree more with everything you said. Working out is the one thing I look forward to every day unless it's a special day of course!
Amy says
Couldn't agree more with this article! Out of these I think repeating the same strength routine is by far one of the most common!
Thanks for sharing!
Brooke @ wreckingroutine says
Good tips for even non-beginner workouts! Especially the weights and the using workouts as an excuse to eat everything. It can be tough to get out of the "I deserve to eat this and this" mentality.
Megan says
Thanks Brooke! Hope to see you at Blend.
Deanna @ The Live Fit Girls says
Great list! I think these are all SO common with newbies, and I'm glad you out this together for them! There's no many cardio junkies out there still, but I love seeing more and more girls getting into the gym and using weights!
Megan says
Thank you, I'm proud to be of the lifting girls!
Ashley @ A Lady Goes West says
Well you know I'm behind you 100 percent with these! I always tell people that lifting weights, having diversity in your programs and challenging yourself is key! Also, about three workouts a week is the minimum, I'd say. Spaced out equally of course. It's terrible when people think they can double-train on the weekends and not do anything all week. Of course, hydration and nutrition comes into play as well. Nice post, Megan! 🙂
Megan says
You're so right Ashley! I couldn't agree more about spacing our workouts. I actually believe in being active in some form each day. The average person isn't working out hard enough to really need a day on the couch. Hydration and food is so important too.
Michele @ paleorunningmomma says
You make me want to lift weights! Love that picture! It's hard not to be a cardio junkie for me, or at least running junkie, but I think yoga is turning me in another direction and making me stronger. Not sure I'll ever be really comfortable or happy to lift weights, but who knows!
Megan says
I used to not being into weights. I only did it because I had to, but overtime I came to love it. It wasn't a love at first sight though.
Beverley Cheng says
love that picture of you! it's so intense and your arms look so fit!
great tips - definitely a must read for those starting out
Megan says
I wish I still looked like that. Injury has a way of derailing your fitness. 🙁 I hope to get back there.
Suzy says
Yep, when people start a running program they often come to me lamenting about their weight gain. I have to crunch the numbers for them: three miles of running is just under or around 300 calories burned... that's IT! If we eat 600 calories of cake because we ran 3 miles, well then... we'll gain weight.
Megan says
So true that many overestimate what they burn and they use the machines for calorie burn which is always wrong.
Jen @ Pretty Little Grub says
Yes to all of these! Great advice.
I think finding something you love is SO important otherwise you're never going to keep up with it.
Megan says
Yes to finding fitness love!
Jill @ Champagne for Everyday says
This was a great post Megan. I totally agree - eating is 90% of the battle. Which sucks...but also not really, because you just have to develop a habit and taste for healthy food!
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Megan says
Yeah the eating is hard. I've got to get mine under control.
Gretchen | Gretchruns says
Your tip about finding exercise you love is great! So many people just try one thing (usually something their friend or significant other does) and if they don't like it, they think they hate exercise. There are SO many different things to try out that there's something for everyone! Love this list 🙂
Megan says
I just realized I don't dislike any workouts. I can't imagine not being able to find something I liked.
Angie @ LoveTheRunning says
I 100% agree with all of these!!! When I started running I stayed away from weights saying I didn't have time because I needed to run. Well that just got me injured for a full year!! Now I've found a better balance and have improved drastically.
Seriously, great great list though!! So many people make excuses and don't change their eating habits then complain when they don't see results.
Megan says
Weights are more than building muscle or obtaining a certain physique. I think many underestimate the power they have in functioning in our everyday life.