5 Mistakes Every Beginner Makes

I wasted years making the same mistakes every beginner makes.

Not because I was lazy. Not because I wasn't trying. But because I believed the fitness industry's lies about what actually matters.

Here are the five biggest mistakes I made—and how you can avoid them.

Mistake #1: Doing Too Many Exercises

When I started training, I thought more was better. I'd do 15 different exercises in a single workout.

Chest day: Flat bench, incline bench, decline bench, cable flies, dumbbell flies, push-ups, dips...

I wasn't getting stronger. I was just exhausting myself.

The fix: Focus on 3-5 compound movements. Squat, bench, deadlift, overhead press, rows. That's it. Master these before worrying about accessories.

Mistake #2: Changing Programs Every Month

I'd see a new program on YouTube or Reddit. It promised faster results. I'd switch immediately.

I never stuck with anything long enough to see if it worked.

The fix: Pick one program. Run it for at least 12 weeks. Stick with it even when it gets hard. Consistency beats optimization.

Mistake #3: Not Tracking Anything

I'd go to the gym and "wing it." Pick whatever weight felt right that day. Hope I was making progress.

Spoiler: I wasn't.

The fix: Write down every workout. Every set, every rep, every weight. If you don't track it, you can't improve it.

Mistake #4: Training to Absolute Failure Every Set

I thought every set needed to be a max effort. Grind out that last rep. Push until I couldn't move the bar.

I was constantly sore, never recovered, and my progress stalled.

The fix: Leave 1-2 reps in the tank most of the time. Train hard, not stupid. Save failure sets for the occasional AMRAP set.

Mistake #5: Ignoring Progressive Overload

This is the biggest one. I'd use the same weights workout after workout. I thought as long as I was working hard, I'd get stronger.

I was wrong.

The fix: Add weight to the bar consistently. Even if it's just 5 lbs, progression is what drives adaptation. No progression = no results.

The Common Thread

Notice the pattern? Every mistake came from overcomplicating training.

The solution is simple: Pick basic movements. Follow a program. Track your workouts. Add weight over time.

That's it. That's how you get strong.

Everything else is noise.