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The current fashion for a healthy lifestyle and the search for the appropriate physical activity have meant that gyms are busier than ever. Of course, strength training can be a great activity that will give you a lot of satisfaction, but it can also help you build your dream figure and more importantly increase your strength. Beginner athletes, despite their high motivation, usually struggle with many problems at the beginning, because they do not quite know how, or where to start. In this blog, we will look at some of the most common mistakes made by people starting their adventure in the gym, so that it is easier for you to avoid them.


No plan

Every person who starts training wants to see the effects as soon as possible. Regularity is the key to effective training. It is often assumed that training should be performed at least 3 times a week and in between we should be giving the muscles a sufficient stimulus to grow but also rest.

Training performed too infrequently, e.g. once a week, only allows you to maintain strength and mass, which is why it can be afforded by people who have already achieved their goal and only want to maintain the effects. Every action repeated many times becomes a habit. It is similar with visits to the gym, so after some time, going to the gym does not require as much of a battle as at the beginning, when your strength and fitness is low.


Measure your intentions

The problem of many beginners is the lack of a well-thought-out training plan. It turns out that only well-chosen both our capabilities and lifestyle training will be effective. If we start exercising without a predetermined plan, we are not sufficiently controlling either the number of reps or the number of sets. We probably won't pay attention to the order in which the exercises are performed, and thus what parts of the body we train.

From the very first visits to the gym, we should choose a training method. The most recommended is FBW, where each training unit is an effort for different muscle groups. When arranging a training plan, it is worth using the help of a personal trainer who will select the right exercises for our abilities along with the appropriate number of repetitions and series. They will also show you how to properly perform these exercises. This will help us avoid training that is too intensive in the beginning, which can result in both discouragement and injuries.


Hydration and diet

Intense efforts are always a burden for the body, so we must provide it with all the necessary nutrients and water. Unfortunately, most people have problems with their fluid intake. In the case of athletes, this is even more important because their body is more exposed to dehydration. A good habit of every exercising person should be drinking water in small sips throughout the day, not only after training. It is worth drinking at least 2 liters of water a day, although the need is an individual matter and depends on both the intensity of exercise and body weight.

A good training plan is not everything. It must be complemented by a well-constructed nutrition plan. A properly balanced diet, considering the type of training, allows you to achieve results faster. Unfortunately, even the most intense workouts will not bring the expected results if the diet is based on unhealthy food.

Beginner athletes make many more mistakes, but the ones listed above are the most often noticed, and at the same time can have the most serious negative effects. Our adventure with strength training must also come with a deepening knowledge in this topic. Research for yourself your goals, how to get there and they apply that knowledge. Only then can we count on the expected results.

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