5 Gym Mistakes Beginners Make (And How to Fix Them)

Starting Your Fitness Journey Right

Starting at the gym is exciting – and overwhelming. You want to make progress fast, but the path forward isn't always clear. Should you do cardio or weights? How many sets? How heavy should you go?

The good news: You don't need to figure it out alone. We've identified the 5 most common mistakes beginners make and exactly how to fix them.

Mistake #1: No Plan, No Progress

The Problem

Walking into the gym without a plan is like going grocery shopping without a list – you'll wander around, grab random stuff, and leave without what you actually need.

Most beginners bounce from machine to machine based on what's available or what looks interesting. This random approach produces random results (usually none).

The Fix

Follow a structured program. As a beginner, you don't need to create your own routine. Follow a proven program designed for beginners like:

• Starting Strength
• StrongLifts 5×5
• GZCLP
• Push/Pull/Legs (PPL)

Write down your plan before you go to the gym. Know exactly which exercises, how many sets, and how many reps.

Better yet, use a workout tracking app that lets you create and save programs you can follow every session.

Mistake #2: Ego Lifting

The Problem

We've all seen it: the guy swinging his entire body to curl a weight that's clearly too heavy, or the quarter-squat warrior loading up 4 plates.

Ego lifting doesn't just look ridiculous – it's dangerous and ineffective. When you use momentum and sacrifice form, you shift stress away from the target muscles and onto your joints.

The Fix

Leave your ego at the door. Use weight you can control through the full range of motion with proper form.

A good rule: If you can't pause at the hardest point of the lift, it's too heavy.

Film yourself occasionally to check your form. What feels right often looks different on camera. Compare your form to instructional videos from reputable coaches.

Mistake #3: Not Tracking Workouts

The Problem

"I think I benched 60kg last week... or was it 55kg?"

If you're not tracking, you're guessing. And guessing doesn't lead to progressive overload – the fundamental driver of muscle and strength gains.

Without a record of your previous performance, you can't ensure you're doing more this session.

The Fix

Track every workout. Log your exercises, sets, reps, and weights. Review your log before each workout so you know exactly what you need to beat.

The easiest approach is using a workout tracking app like VOLUM. Log your sets during rest periods – it takes 5 seconds and ensures you never miss a beat.

Read our complete guide on how to track your workouts for more tips.

Mistake #4: Neglecting Recovery

The Problem

"More is better, right?"

Wrong. You don't build muscle in the gym – you break it down. Muscle growth happens during recovery, when your body repairs and reinforces muscle fibers.

Training hard 7 days a week without adequate recovery leads to:

• Plateaus
• Fatigue
• Increased injury risk
• Decreased motivation

The Fix

Prioritize recovery as much as training.

Sleep

Aim for 7-9 hours per night. Growth hormone, which is crucial for muscle repair, is primarily released during deep sleep.

Nutrition

Eat enough protein (1.6-2.2g per kg of bodyweight) and overall calories to support recovery. You can't build muscle in a significant calorie deficit.

Rest Days

Take 2-3 full rest days per week as a beginner. Active recovery (walking, light stretching) is fine, but avoid intense training.

Deload Weeks

Every 4-8 weeks, reduce your training volume or intensity by 40-50% to allow accumulated fatigue to dissipate.

Mistake #5: Program Hopping

The Problem

Week 1: "I'm doing Starting Strength!" Week 3: "Actually, I'm switching to PPL." Week 5: "This influencer's program looks better..."

Constantly switching programs is a guaranteed way to make zero progress. Every program needs time to work – usually 8-12 weeks minimum.

The Fix

Commit to one program for at least 12 weeks. Give it an honest effort before evaluating results.

Pick a program suited to your experience level and goals, then stick with it. Track your workouts, follow the progression scheme, and trust the process.

After 12 weeks, evaluate:

• Are you getting stronger?
• Do you enjoy the workouts?
• Is it fitting your schedule?

Only then consider switching if something isn't working.

Bonus Tip: Set Specific Goals

Vague goals produce vague results. "Get in shape" or "get stronger" are nice sentiments but terrible goals.

Instead, set SMART goals:

• Specific: Bench press 80kg
• Measurable: Track your progress weekly
• Achievable: Based on realistic progression rates
• Relevant: Aligned with what you actually want
• Time-bound: Achieve by a specific date

Track your goals with VOLUM and get notified when you hit new personal records.

Start Your Fitness Journey Right

The gym can be intimidating as a beginner, but avoiding these common mistakes will put you ahead of 90% of gym-goers.

To recap:

Follow a structured program

Use proper form with appropriate weight

Track every workout

Prioritize recovery

Stick with one program

Ready to track your workouts and crush your goals? Start with VOLUM for free – the workout journal built for athletes who take their training seriously.