As I approach 13 years as a personal trainer and coach, I’ve had the privilege of helping thousands of people transform their lives while learning from my own mistakes.
Weight loss, building muscle, and improving fitness aren’t easy, but they are simple. To fast-track your progress, I’ve highlighted five common beginner mistakes I see all the time that you can avoid.
1. Poor Form and Technique
As a teenager, I made the mistake of prioritising heavy weights over proper form. Progress only came when I focused on executing movements correctly with lighter weights. This not only improved my results but also reduced injuries.
Here’s a video of me at 18 squatting. You’ll see how bad my range of motion was (and my ego lifting — so cringe!). You can compare this to how I squat now.
Unfortunately, I lost the password to delete it, but it’s a great reminder of what not to do!
I also know it’s the nature of Bootcamp to always want to come in ‘first’ or to not be ‘the last one running in’ but I’m telling you now.. no gives a shit.
Stop worrying about anyone else because no one cares, some of the best transformations from Bootcamp came from members who focused on themselves and didn’t worry about going lighter or coming in last.
Tip: Slow down and focus on completing each rep with full range of motion. For example let’s say I said in a session to complete 10 push ups, it’s far better to do 4 quality push ups then 10 half reps.
Ask yourself
Is your bum going below your knees when squatting?
Is your chest touching the floor in a push-up?
Are you landing flat-footed during burpees?
If you’re struggling, it might be due to flexibility, an injury, or simply a lack of strength. Work on those areas, and don’t hesitate to ask for guidance or scale back movements to suit your fitness level.
2. Not Tracking Progress
One of the biggest barriers to success is failing to track your progress. Many people train blindly without measuring improvements, leading to frustration and stagnation.
Tip: Use tools we already have
Participate in the new monthly park runs we organise to benchmark your fitness.
Monitor your strength gains by lifting heavier weights at Bootcamp.
Track your weight or take monthly measurements/ pictures to see if you’re on the right path.
If you’re not progressing, ask yourself why, adjust your approach, and keep pushing forward.
3. Not Training Enough
Beginners often underestimate the commitment needed to see results. Sporadic workouts won’t cut it. Progress requires consistency.
Tip: Aim for at least 3-4 workouts a week. Even short sessions count. Consistency beats intensity every time.
4. Poor Nutrition and Hydration
You can’t out-train a bad diet. Eating poorly or not drinking enough water will sabotage your efforts. Nutrition fuels your progress, while hydration keeps your body functioning at its best!
Tips
Prioritise balanced protein, complex carbs, healthy fats, and vegetables.
Drink 2-3 liters of water daily. If your pee isn’t clear, you’re not drinking enough!
Remove junk food, sweets, and alcohol, and treat yourself only after putting in the hard work.
If you would like more help on this, let me know, and I’ll share a nutrition guide :)
5. Lack of Goals and Mindset
Without clear goals, it’s hard to stay motivated. A strong mindset and specific targets provide focus and purpose.
Tip: Write down your goals and set milestones. For example:
Run a half marathon, either by distance or a time goal.
Drop a dress size or reduce your waist measurement by a specific amount within 3 months.
I always found the bigger the goal, the more motivated it made me to stay on track with my training and nutrition.
Final Thoughts
Progress isn’t linear but the key to your fitness goals is consistency, discipline, and a willingness to learn. I know that sounds really cheesy but it’s the truth.
All these small improvements will lead to bigger changes over time.
Don’t be the person who gives up because results didn’t come fast enough or because they compared themselves to others. Fix these mistakes, stay the course, and watch yourself transform.
Before I go here’s a quote I like;
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.”
Gabriel
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