Beginner mistakes to avoid

Avoid these rookie mistakes and get the most out of your training right from the start with these athlete-approved tips.

If you're new to exercise, the gym can be an intimidating place. But it doesn't have to be. Don't go from machine to machine trying to copy exercises from the person next to you. Don't even set a goal of gaining eight kilograms of muscle a month.

Instead, train smart. Learn how to get the most out of your workout, set realistic goals, and avoid common beginner mistakes.

Setting unattainable goals

Instead of jumping into your training headfirst, start with training maybe just two days a week at first. You'll integrate those few hours at the gym into your life without too much difficulty. Setting a realistic goal will be a motivator.

On days when you are pressed for time, focus on efficiency so that you get the most out of even a short workout rather than simply skipping it. Always allow for unexpected time pressures by scheduling one 20-minute workout. Remember, the only bad workout is the one you skipped!

Also, don't let lack of equipment at home/gym be an excuse. You can get a great full-body workout with a pair of single-arm machines and in just a few sets.

If you can handle training twice a week for three weeks without a problem, try adding an extra day to your training plan.

Keep in mind that there is no rush. Consistency and long-lasting habits are the keys to success.

Failure to plan

You've made it to the gym - great. But the work is far from over there. Going around in circles and randomly hopping on empty machines while hoping they target your problem areas is a waste of time.

You need a plan. Having a written down training plan to take with you will not only give you confidence, and reassurance that you know what you're doing, it will also lead to you getting better results, much faster.

It's important to know not only which exercises you want to do, but also how to do them correctly. Performing each movement correctly should be your top priority. Just because you are a beginner doesn't necessarily mean you have to go through all the mistakes. Otherwise, injuries can easily occur.

Make sure that each exercise you perform builds the body part you are targeting, while giving you a stronger, more balanced and overall healthier physique. If you repeat certain mistakes during exercises, write them down on paper to your training plan, and be clear on what to focus on before performing each exercise.

Avoiding strength training

Another common mistake among beginners is constantly repeating cardio while skipping quality movement patterns and strength training. If all you're doing is cardio, you'll burn some calories, especially if you're starting out, but you won't build the muscle mass you want. The muscle mass you build will help you burn excess calories even after your workout is over.

If you're new to the "barbell" and nervous about getting up on the axle for the first time and incorporating exercises like deadlifts, squats, and the like, you have alternatives. The basic exercises can mostly be done with single-arm dumbbells. For example, such Romanian deadlifts, chin-ups or chest presses can be comfortably practiced this way as well.

You can also do many exercises on each side separately using the one-handed handles, which will also help you develop muscle balance and prevent overloading the stronger side.

Source: translated from http://www.bodybuilding.com/content/3-beginners-fitness-mistakes-to-avoid.html