Workout Mistakes Beginners Make

TEAM TGA

Congrats on starting your fitness journey, whether you're new to working out or returning after a break! Incorporating movement, building muscle, and boosting your heart and lung health are key factors in promoting longevity. According to a recent study by the American Medical Association, adults who exercised for 150 to 299 minutes per week had a 21% to 23% lower risk of all-cause mortality than those who didn’t. Your decision to get active is a powerful step toward a healthier, longer life!

It’s easy to feel excited about a new goal, but when things get challenging, uncomfortable, or seem like too much effort, it’s tempting to quit. 88% of New Year’s resolutions are abandoned within the first two weeks! We’re here to help you avoid the common obstacles derailing your fitness journey. By staying mindful of these roadblocks, you can stay on track—one of the best decisions you’ll make for your body, mind, and spirit!

Common Mistakes Workout Beginners Make:

Mistake #1: Not prioritizing your workout.

Exercising will change your life, so prioritize it like any other important commitment, whether it’s family, work, or anything that brings value. While change can be tough, once you start seeing and feeling the results, workouts become easier, and the endorphin boost becomes something you crave. Soon enough, you’ll be hooked on the benefits, both inside and out!

Try this:

Change habits that don’t support your goals. Instead of meeting your friend for Wednesday's Happy Hour, suggest catching up over a long walk or a game of pickleball. Small changes like this can make a big difference. And don’t let achy joints stop you! If elbow pain keeps you off the court, consider the Pro Series Compression Elbow Sleeve by Copper Fit to provide the support you need. It provides stability, and the compression technology promotes better blood flow, which can help reduce swelling and inflammation in the elbow.
Make fitness social! Look for running clubs in your area—there’s something for every level, from beginners to seasoned runners. Or, find a workout buddy and keep each other accountable for your goals, especially on those days when motivation is low. Staying connected makes showing up easier and more fun!

Mistake #2: Not learning the proper form.

Often, beginners don’t have guidance, and without proper form, injury is knocking at the door. Find a mentor, take a training class, and more to start on the right foot. This applies to lifting weights, running, and even doing at-home workouts.

Try this:

If building strength and muscle is your goal (which it should be for everyone), invest some time in learning how to use the weights at the gym. Many gyms offer an introductory session with a trainer to get you started. If that’s not available, ask a knowledgeable friend to guide you through a beginner's workout. Proper form is crucial for any exercise, and YouTube can be a great resource for learning the basics. However, using a mirror to check your form or, even better, having a workout partner to help you can make all the difference!
Group workout classes are a great place to start - and group classes are offered for everything, from yoga to boxing. Not only will you feel energized by the camaraderie of the class, but your instructor will explain moves and keep an eye on participants to ensure everyone executes well.

Mistake #3: Expecting results too quickly.

Just like most things in life, we want results, and we want them now! Often, beginners lose steam if the scale doesn’t start to budge or muscles don’t show definition after a couple of weeks. Be patient! Generally, it takes 6 to 8 weeks to notice changes and 3 to 4 months to feel a change in your fitness level. Whether your goal is to get six-pack abs or just to be able to walk your grandkids to the park, every workout gets you closer to your goal. And don’t forget, the mental benefits of exercise begin almost immediately, backed by research. One study states, “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.” So stick with it!

Try This:

Set small, achievable goals. Don’t focus on the scale. Instead, try goals like working out three times a week or walking a certain amount of steps over the week. If you get off track, remind yourself that every day is a new day and rest days are essential!
Pick workouts that you enjoy.This might seem obvious, but often, people pick the workout they think they should do, not what they want to do. Whatever you stick to will give you results; fast isn’t the goal, and consistency is the key! If you’ve never liked running, don’t do it. Can’t stand the gym? Get a hiking map and grab some friends. The possibilities are endless. And pay attention to your body. If you deal with achy knees, choose low-impact options. Ensure you include proper support with the Copper Fit Freedom Compression Knee Sleeve. The mild to moderate compression provides all-day comfort with contour construction that won’t lose shape and delivers a perfect fit and joint comfort.

Mistake #4: Not supporting your workouts with proper nutrition, water, and sleep.

It’s vital to support your body with the necessities for good health, and that means focusing on lean and clean eating with whole foods and plenty of protein to build muscle, lots of water for optimal hydration, and plenty of sleep!

Try This:

Create simple-to-follow goals for yourself each day and track them on your phone. Some basic principles include drinking ½ your body weight in fluid ounces and focusing your diet on vegetables, fruit, whole grains, and lean proteins. It’s reasonable to live by the 80/20 rule. Eat well 80% of the time and splurge 20%!
When it comes to optimal health, sleep is non-negotiable. Adults typically need 7-8 hours of quality sleep each night to function at their best. Creating a consistent nighttime routine is key to setting yourself up for success. And, instead of reaching for that afternoon cup of coffee, try a 20-minute power nap. It can do wonders for both your brain and body, leaving you refreshed and recharged without the caffeine crash!

Avoid these four mistakes, and you will be on your way to fitness success! Copper Fit is cheering you on with your workout journey, and we have the support you need to feel your best.