10 Exercise Mistakes Beginners Always Make (Without Realizing It)
Lisa GoodwinStruggling to See Progress? Here’s Why (And How to Fix It!)
Starting a workout routine can feel overwhelming, especially when you’re doing your best but not seeing the results you expected.
Maybe your arms still feel weak, your flexibility isn’t improving, or your workouts leave you more frustrated than energized. You’re not alone! Many beginners unknowingly make common mistakes that slow progress and lead to burnout or even injury.
But don’t worry—I’ve got you covered! Before diving in, grab my FREE Beginner’s Home Workout Cheat Sheet to kickstart your routine with confidence. This handy guide outlines simple, effective exercises to help you avoid these common mistakes from the start. [Download it here!]
10 Exercise Mistakes Beginners Always Make (And How to Fix Them)
1. Skipping Warm-Ups
Jumping straight into your workout without preparing your muscles is like starting a car on a freezing morning without warming it up—it’s a recipe for stiffness and injury. A quick 5-minute warm-up (think arm circles, leg swings, or gentle stretches) can make a huge difference in your flexibility and performance.
2. Going Too Hard, Too Fast
It’s tempting to push yourself to the max, but overdoing it can lead to burnout or injury. Instead, start with manageable workouts and gradually increase intensity. Progress comes with consistency, not exhaustion.
3. Ignoring Proper Form
Incorrect form can lead to injuries and slow down your progress. Focus on quality over quantity—whether it’s squats, push-ups, or planks, ensure you’re performing each movement correctly before increasing reps or resistance.
4. Not Following a Structured Plan
Random workouts here and there won’t bring lasting results. Following a structured plan keeps you accountable and ensures you’re working all muscle groups effectively.
Want a step-by-step plan? My 4-Week Quick Start Beginner Workout Plan takes the guesswork out of your routine and helps you stay on track. Check it out here!
5. Neglecting Recovery Days
Your muscles need time to rebuild and grow. Skipping rest days can lead to fatigue and even hinder progress. Active recovery, like stretching or yoga, helps your body recover while keeping you moving.
6. Holding Your Breath
Proper breathing improves endurance and prevents dizziness. Instead of holding your breath during exercises, follow a natural inhale-exhale rhythm—exhale on exertion (like pushing up in a squat or lifting a weight) and inhale on the release.
7. Sticking to the Same Routine
Doing the same workout every day can cause plateaus. Your body adapts quickly, so switch things up! Try different exercises, add resistance bands, or increase reps to keep challenging yourself. My 4-week plan includes progressive overload, so you never plateau. Check it out here.
8. Not Engaging the Right Muscles
Mind-muscle connection matters! If you’re not feeling an exercise where you should (e.g., your glutes in squats), you might not be engaging the right muscles. Focus on controlled movements and proper activation.
9. Overlooking Flexibility and Mobility
Flexibility is just as important as strength. Tight muscles can lead to poor posture and discomfort. Incorporate stretching into your routine to improve mobility and prevent stiffness.
10. Not Tracking Progress
It’s easy to feel like you’re not improving if you’re not keeping track. Logging workouts, taking progress photos, or noting strength gains can keep you motivated and show you how far you’ve come. Grab my free progress tracker here.
If you’re ready for a more structured approach, my 4-Week Quick Start Beginner Workout Plan is designed to help you build strength, increase flexibility, and stay consistent—all without feeling overwhelmed. [Start today!]
Want to keep this guide handy? Save it to Pinterest and follow me for more beginner-friendly workout tips!
You may also like: The Biggest Stretching Mistakes Beginners Make (& How to Fix Them)
