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4 Common Mistakes That Gym Newbies Make

4 Common Mistakes That Gym Newbies Make

The gym can be an intimidating place for inexperienced lifters, many people are overwhelmed by all the weights, complicated machines and other pieces of equipment, all of this combined can easily discourage many people from continuing to go to the gym. When starting your training it is important to do a bit of due diligence and research in order to give yourself a head start. But before you go running to the weights room, make sure you’re aware of these common mistakes that gym newbies make:


Compound movements can be see as the essential components to building the base of any good physique, they are key to building muscle and burning fat.

When performing compound lifts you activate several muscle groups at once, this in turn increases total training volume and as a result induces muscle growth, and at the same time burns a lot of calories! On the other hand, isolation movements are more specific and targeted, meaning they focus more heavily on specific muscle groups.

By no means is one form of training better than the other, both have their place in any program, but it’s important that you know which is better for your goals. We recommend incorporating both into your routine, try focusing on the compound lifts at the begging of your training and then finishing off your session with isolation movements in order to get the best of both!

Bench Press - Compound Lifts


Some people learn the hard way. It is very important, and this goes for both men and woman, to always leave your ego at the door. Letting your ego get the best of you can result in serious injury and can also make you look foolish in front of fellow gym goers.

Ego-lifting is basically when you lift more weight than you can handle, at the expense of overtraining and improper technique. You should never lift for the sake of lifting more than the person next to you.

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When you walk in the gym you should always have a plan of what you are going to do. Having a solid training plan not only keeps you accountable, but it also focuses your training days to ensure you get the most out of them, keeping a training journal is also a great way to track your progress.

Beginners often fall into the trap of not planning or structuring their training routines and instead will often turn up and just do whatever they want… for guys 99% of the time this is bench press! In turn this lack of direction will hinder your progress and results will fall short. Need a solid training plan? Check out the ASD Performance Shredding Plan and Weight Loss Guide!

Common Mistakes That Gym Newbies Make


Every educated lifter knows nutrition is actually more important than training itself! You will often hear people say that results are achieved by 30% Training and 70% Diet. Training and nutrition go hand and hand. One can not succeed without the other. You can spend all day in the gym training your butt off but unless you fuel your body properly you will severely hinder your progress.