Top 5 Beginner Strength Training Mistakes to Avoid
I’ve been a personal trainer for 13 years. The number one thing I’ve heard from folks coming in is “I don’t know how or where to start.” I totally understand this perspective, as I had a similar journey in getting myself out of credit card debt and building a profitable fitness business. In the initial phase, you probably feel powerless as I did when getting started. It felt challenging to say the least!
Unfortunately with the internet and social media, we've been overwhelmed with far too much information and options to comb through. Whether it’s kettlebells, crossfit, bodybuilding, powerlifting, or circuits, there are many paths to the mountaintop.
I’m here to simplify everything for you so you can simply get started with the peace of mind that you’ve got a solid foundation. Avoiding these common 5 mistakes will help you build strength in a sustainable way and work towards your individual health and fitness goals. “What if I’m a beginner and know nothing like Jon Snow?” Don’t worry, these 5 tips will help you radically accelerate your beginner strength training journey.
Mistake #1: Consistency. Let’s start with the tough truth that you already know and need to hear. The “perfect” program is largely a myth. Get 10 coaches in a room to build the perfect program and I guarantee you that no 2 are identical. My client Jack said it best; the perfect program is that one that you’ll do consistently.
Solution: It’s simple. Pick one program to follow for anywhere from 6-16 weeks and be consistent. As a beginner in the strength game, almost anything will get you results due to your body being deconditioned. Simple consistency trumps sporadic complexity every freaking time. I’m going to shamelessly plug my business and say that if you’re looking for Strength Training in Durham, NC I’d love to serve you. Feel free to reach-out here.
Mistake #2: Program Hopping. This builds on number 1. One of the worst things you can do as a lifter is to start one program (like my Kettlebell Course, run it for a couple of weeks and then get bored and move to something different. I’ve seen it so many times I’ve lost count. The result of doing this over and over again is spinning your wheels, making no progress and even going backwards.
Solution: Just like the movie The Bourne Ultimatum: “Will you commit to the program?” FINISH the damned thing before moving onto something else. Barring accident/injury/pain, I strongly urge you to finish what you started. This is because two powerful things happen as a result. First, you’ve just proven to yourself that you follow-through on what you start. Second, you’ll be able to see quantitative changes in your body (weight lifted, reps performed, improved conditioning, etc…) and this will absolutely SKYROCKET your confidence.
Mistake #3: “Winging It.” When I enter my training space, I know exactly what I’m going to work on each session. I know what exercises I’m going to hit and the weight/rep targets I’m aiming for. Running around the gym doing random exercises while tracking nothing is going to get you absolutely nowhere.
Solution: I want you to enter the gym in Terminator mode, ready to focus on completing the mission. Whether it’s the gym, your garage, living room or the playground with your kids, ALWAYS go in with a plan. Have you ever gone to the super market without a shopping list and hungry AF? It’s definitely a recipe for disaster and wasted time. At 36 years-old, I’ve reached a point where I don’t want to waste any more time. Don’t waste yours!
Mistake #4: “I’ll Start Monday.” Come on, let’s get real. “I’ll start Monday” and “Next week” are keeping you from what you need, which is ACTION. It’s the ultimate cop-out and gives you the excuse to continue avoiding doing the work. I’ll be totally honest with you. In the hundreds, maybe thousands of conversations I’ve had with prospective clients, when they said “I’ll start next week/month,” “I’ll start when things slow down,” “Now isn’t a good time,” I knew that I would never see them again 99.9% of the time.
Solution: Imperfect immediate action puts you on offense, ready to make serious changes with your health and fitness. The sooner you take action and start the process, the quicker you’ll be on your way to accomplishing your goals. The Smashmouth song said it best; “The years start coming and they don’t stop coming.” Don’t wait for “the perfect moment,” get started right now! My soon to be 90 year-old grandmother said it best; “Do it now.”
Mistake #5: No accountability. It’s very easy to skip a workout when it’s just you. It’s getting cooler out and that warm cozy bed feels so much better than going down into the cold garage to workout. The couch with Netflix ready to go is obviously much more appealing than working out, I totally get it. Without someone to answer to that will call you out, you’re not setting yourself up to succeed.
Solution: If you want to go fast, go alone. If you want to go far, go together. If it’s in your budget, I highly recommend hiring a professional personal trainer. If you’re local, I’m offering personal training in Durham, NC. I also have online training programs you can check-out if you’re ready to take action. The right coach will have a strong system, hold you accountable and accelerate your path to reaching your goals. However, it is a luxury service and not something everyone can afford. You can get a lifting partner. Someone you can train with that will give you shit if you don’t show-up. Have an accountability text routine with a friend. I actually have a friend that I regularly text about my current position financially, the success I’ve had, mistakes I’ve made and what I’m working on. The gym is one of the places that I find peer pressure to be quite helpful.
Whatever your health and fitness goals are, I believe strength should be a priority. Here are the following 5 tips summarized into quick bullet points:
Be consistent. Show-up and do the thing. Aim to hit 2-4 strength workouts a week, plain and simple.
Pick one program and stick to it. Don’t get distracted by the next shiny thing. FOCUS!
Go in with a plan. Do NOT wing it or you are simply wasting your time.
Start now, don’t wait. The longer you wait, the harder it will be.
You need accountability. A coach, a friend, lifting partner, a daily Facebook post (one of my amazing clients Lena Warrior Princess did this and it was powerful), doesn’t matter. You need someone in your life that you’re afraid of disappointing if you don’t follow-through.
So get started, you can do this. If you’re looking for personal training or strength training in Durham, NC then let’s connect! If not, feel free to check out my online programs or reach out and I’m confident I can help you connect with the right trainer in your area.
Also, here's a YouTube video I filmed titled "The Beginner's Kettlebell Swing Guide" for you to check-out:
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