Almost everyone who starts training makes the same mistakes. That's fine, but if you know them from the start, you'll save yourself months of frustration.
1. Trying to do everything on day one
Six gym days, a strict diet and daily cardio. It lasts two weeks. Start with 2 or 3 days and build up. Consistency always beats intensity.
2. Copying an advanced lifter's routine
A bodybuilder's or elite powerlifter's routine is designed for someone with years of training. You have too much volume and not enough practice. Start with something simple, like this 3-day routine for beginners.
3. Lifting too heavy because of ego
Watching how much the person next to you lifts doesn't help at all. If your technique breaks down, the weight is too heavy. Add weight little by little and always leave two or three reps in reserve.
4. Not having a plan
Showing up and doing whatever you feel like works for a few weeks. Then you don't know what to add or when. Have a written plan, even a simple one.
5. Not logging anything
If you don't write down the weight you used, you're guessing next session. A training log is the cheapest and most useful tool there is.
6. Changing routines every week
Your body needs repetition to adapt. If you change exercises every few days, you never make progress on any of them. Give a plan at least 8–12 weeks.
7. Ignoring pain
Soreness is normal. Sharp pain, pain that doesn't go away or pain that gets worse as you train is not. If something really hurts, stop and have a physiotherapist look at it. More on this in muscle soreness: what it is and whether you can train with it.
8. Expecting results in two weeks
Strength goes up fast at first. Changes in the mirror take longer. If you know what to expect, you won't get frustrated. I explain it in how long it takes to see results.
A bonus: obsessing over supplements
You don't need any to get started. Train, eat well and sleep first. If you're curious, read what each supplement does.
If you want to get started without making all these mistakes, tell me where you are and we'll plan it together.