I know how it feels. You’ve seen, read or watched something or someone that has really given you the fitness itch. No matter what, in X number of weeks, you’re gonna have those rock-hard abs, those broad shoulders, that toned physique! You’re gonna throw everything you’ve got at your goal, come rain or shine, because this time you mean business!
Trust me when I say this: everyone who’s worked out has felt the same thing at some point in their fitness journey. And as much as this kind of attitude is great (there’s absolutely nothing wrong with driving toward your goal!) the unfortunate truth is that a lot of people will not keep it for as long as they need in order to see the results they want.
Often, there’s a valid reason for this: home life, a career change or injury can easily bring any gym-goer’s best intentions to a halt.
But then there are the other reasons. The ones that almost everyone who’s ever worked out has experienced when they’ve first decided to ‘get fit’.
1) Too much, too hard and too fast
Monday: Spin class; Tuesday: Core Blitz; Wednesday: Legs, bums and tums; Thursday: PT session; Friday: 5k run.
What’s the problem with that schedule? Answer: It’s far too much!
This kind of schedule is suited to a seasoned gym-goer, someone who may need to work out every day just to maintain their fitness.
But for those of you who are just starting out on your fitness journey, the amount of working out you’ll need to do to see results will be pretty low. That’s because the room for improvement is far greater for a beginner than for a gym veteran.
The right mindset: Take it one step at a time
I understand the enthusiasm (I really do), but reaching any fitness goal takes time. For a complete beginner, it will take weeks, months, or even years of progressive training to get to where they want to be.
To steal a common phrase, it’s a marathon, not a sprint, so there’s no reason to go 100% straight out of the gate. Unless of course you fancy a swift visit to A&E…
2) Not resting enough
We all know that feeling of when you leave the gym after a good workout. Your body feels a bit heavier, a bit more solid, as it were. This is what is commonly referred to as ‘the pump’ – your muscles and your nervous system have been stimulated through exercise and you feel ready for action.
This can be a very addictive feeling, especially for someone just starting out. As a result, a lot of beginners cram their weekly schedule with fitness work to try and achieve their goal. But, as I mentioned above, this is a recipe for disaster and will likely result in only short-term results or injury.
The right mindset: Recovery is just as important as working out
Believe it or not, it’s not the activity that instigates the most growth. It’s the recovery.
Without getting too science-y, the body experiences a lot of stress during exercise, including in the muscles and the nervous system. For the muscles in particular, this stress leads to physical damage which needs to be repaired in order for the muscle to adapt and perform better the next time it is exercised.
Most of this repairing actually occurs when we rest and sleep as specific hormones responsible for building muscle become more active. So next time you think about hitting the gym for the fifth day in a row, prescribe yourself some much needed rest instead!
3) Starting off without a plan
Like anything in life, getting fit is easier if you have a plan.
Now this isn’t to say it’s impossible to achieve anything fitness-related without a plan. As I preach myself, doing anything is better than doing nothing.
But the likelihood is that simply going to the gym and hitting the treadmill for 30 minutes three times a week is only going to get you so far.
The right mindset: Have a plan!
Ultimately, your time working out will be far more productive and successful in the long-term if it has structure. Take the time to plan what you’re going to do, why you’re doing it and where you want to be in X number of weeks or months. Then fill in the gaps with a progressive programme (here's an article outlining how a progressive programme is made).
4) Not taking the time to reflect
One of the most overlooked aspects of working out is feedback. And I’m not just talking about other people telling you you’ve done a good job. I mean feedback from yourself too.
For many beginners, they are so focused on their end goal and achieving something that they miss important signs. Signs that can be either negative (aches and pains, progress halting) or positive (hitting each rep with perfect form).
The right mindset: Be honest with yourself
Without an honest approach, how are you going to know what’s worked and what hasn’t? Keep an eye on your performance and identify what you’re doing well and where you can improve.
For the things you excel at, embrace them, analyse them and see how you can apply these skills to other areas. For the areas you feel need improving, don’t forget to look outside of solely your physical performance. How much sleep did you get the night before? Have you been eating properly? Were you well hydrated when you exercised? How is your mental wellbeing? All of these can have a huge impact on your physical performance!
5) Forgetting the basics
Seen the latest video from a popular fitness guru that details a programme for building “massive arms in 6 weeks”? The one that includes 8 different curling exercises to perform 3 times a week??
Of course, I’m kidding. But for many beginners, this is where they’ll start: a fitness video that has techniques and programmes far too advanced for their level. Although these programmes can result in some fast progress early on, the likelihood is that they are too tough or unrealistic for a beginner to maintain, leading to a very high percentage of people giving up after just a few weeks.
The right mindset: Build your foundations first
If your sole aim is to build massive arms in 6 weeks, then maybe the “6-week bicep blitz” is a good programme for you. But for the vast majority of people looking to build general fitness, it’s best to build the foundations first.
Think of your workouts as being split into three key areas: cardiovascular exercise, resistance exercise, and flexibility work. Each of these areas benefit from each other and lead to better physical performance in the long run.
When first starting your fitness journey, it’s best to begin with the basic forms of these three areas. For example, continuous jogging for CV exercise, bodyweight exercises for resistance work, and simple stretching techniques for flexibility. Only once you feel comfortable with your foundations, progress them gradually over time, incorporating more advanced techniques as your fitness improves.
Although the temptation is to jump straight in with a more advanced programme, trust me when I say that your future self will benefit far more if you’ve mastered the foundations first.
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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