The Worst Training Mistakes to Avoid When Starting The Gym

Young women deadlifting in gym

Starting out at the gym can be daunting, but the amazing health benefits you’ll get through regular exercise and physical activity are hard to ignore. Even though you may feel a little anxious at first, getting yourself down to the gym on a regular basis will soon leave you feeling fitter, stronger and healthier than ever before.

Not only will you give your body a positive boost, but you’ll also improve your mindset too as you release all those feel-good endorphins when you work out. Of course, it’s also important to have a nutritionally balanced diet to go alongside your gym workouts, to really see the results you want. That’s why we offer our perfectly balanced, tasty and nutritional meal prep plans, all of which can be tailored to you, whether you’re aiming for muscle gain or weight loss.

Now that you’re about to start exercising at the gym, it’s all too easy to fall into some common training mistakes that many people make. So, we’ve got 5 of the worst examples here for you, so that you can avoid them altogether…

Mistake 1: Only toning with high reps and bulking with low reps

You’ve probably heard that in order to bulk better you always need to do low rep workouts, and the opposite when you want to tone. However, this isn’t really always the case, as ‘toning’ generally just means burning fat so that your muscle shows through better. To lose fat more effectively you just need to eat more protein and put your body into a caloric deficit.

Sticking to around 6-15 reps, while steadily increasing the weights you use will help you build muscle, as long as you consume enough protein. When you build muscle, you’ll then start burning fat even when you’re at rest.

Mistake 2: Only training one body part per workout

It’s probably the case that you can’t make it to the gym 5 days a week, but even if you can, there are limits to training one muscle in one workout. Instead, if you’re more likely to get to the gym 3 times a week at most, you need to train every part of the body in those 3 days.

Break down how much time you have per workout, and split your training so that you get an adequate amount of focus on each body part throughout the week. Distributing your workout sets throughout each week will work far better to maximize your performance and recovery, then killing one muscle group over the course of a week.

Mistake 3: Focusing on feeling sore after a workout

Many people believe that if you don’t feel sore after an intense workout, then you haven’t worked hard enough, or you haven’t done it right. However, feeling sore is a result of a number of factors and necessarily an effective stimulus or a positive indication.

Although soreness can indicate that you’re hitting the right muscle groups that you were aiming for, focusing on feeling sore is not as important as hitting other metrics. Such as increasing your weight and reps gradually, along with improving your form in small ways. Make sure you focus on what matters instead of how much your muscles hurt after working out.

Mistake 4: Always trying to switch up your workouts

If you’re a beginner at the gym, it’s actually far better for you to take the opposite approach to your workouts. Focus On keeping the core of your training routine exactly the same each week, as this will be far more effective for you in the early stages of training.

By all means have a few exercises that you can be more flexible with, and swap them in and out each week. But also aim to have at least 1 or 2 main exercises that you stick to, with the same movements, as this will help you to get better and stronger.

Mistake 5: Working every set until your body fails

The “no pain, no gain” mentality may ring true but this very much depends on your workout experience and circumstances. If you start out at the gym with the intention of taking every set to failure, so that you can no longer maintain correct form etc, you will cause fatigue and increase the risk of injury. This is especially true of heavy compound exercises.

It’s recommended that you leave taking any sets to failure until you’re doing the last set of an isolation exercise during a particular training session. This way you can leave a few more reps in the tank for everything else you do during that workout.

Just remember to fuel your body right for your workouts to really work! At Prep Perfect, we can take away the stress away when it comes to knowing what food to buy and cook each day. Instead, you can simply start off your day with a healthy, homemade breakfast of your choice while we take care of the rest. Leaving you fuelled to exercise the right way.

See our full range of meal prep plans including prices