Beginner Fitness Mistakes to Avoid | Jo Linsdell

Beginner Fitness Mistakes to Avoid

 

Beginner Fitness Mistakes to Avoid


Beginner Fitness Mistakes to Avoid

When I first started trying to “get fit”, I genuinely thought I had to do everything at once. More workouts, more effort, more discipline. If I wasn’t exhausted afterwards, I assumed I’d done something wrong.

Unsurprisingly, that approach didn’t last very long.

Starting a fitness routine can feel exciting, but it can also be overwhelming — especially if you’re returning to exercise after a long break, dealing with health issues, or simply not sure where to begin. Over time, I’ve learned that it’s often the small, avoidable mistakes that derail progress before it’s even had a chance to settle.

Here are some of the most common beginner fitness mistakes I’ve made myself — and what I’ve learned along the way.


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Doing Too Much, Too Soon

This is the mistake I fall into most easily. The “fresh start” mindset kicks in, and suddenly I’m planning daily workouts and setting unrealistic expectations.

In reality, my body needs time to adjust — especially when energy levels aren’t always predictable.

Pushing too hard too quickly usually leads to:

  • Excessive soreness

  • Fatigue that lingers for days

  • Losing motivation altogether

What I do now:
I start smaller than feels necessary. Two or three workouts a week is plenty. Once that feels manageable, I build from there.

If you’re ready to start moving at your own pace, I highly recommend checking out How to Build a Beginner Workout Plan for 2026. This guide walks you through creating a realistic, flexible, beginner-friendly workout plan you can start anytime and carry confidently through all seasons.

Believing Pain Equals Progress

For a long time, I believed that if a workout didn’t hurt, it didn’t count. I’d push through discomfort and ignore warning signs — and then wonder why I felt worse instead of stronger.

I’ve learned the hard way that pain isn’t proof of progress.

What I do now:
I pay attention to how my body feels during and after movement. Challenged is fine. Pain is not. Feeling better afterwards is a much better sign than being sore for days.

Skipping Warm-Ups and Cool-Downs

I used to see warm-ups and cool-downs as optional extras — something to skip if I was short on time.

Every minor injury I’ve had says otherwise.

What I do now:
Even a few minutes of gentle movement before and after exercise makes a noticeable difference. It helps my body feel more prepared and less shocked by the workout.

Comparing Myself to Everyone Else

It’s hard not to compare, especially when social media is full of “day one to day thirty” transformations and perfectly edited workouts.

I’ve had to remind myself many times that my starting point, body, and energy levels are my own.

What I do now:
I focus on how I feel compared to last month or last season. Progress looks different for everyone, and that’s not a failure — it’s reality.


Woman with pink hair working out with weights


Forcing Myself to Do Workouts I Hate

I’ve tried workouts simply because they were popular or supposedly effective — even when I dreaded every session.

Unsurprisingly, I never stuck with them.

What I do now:
I choose movement I don’t have to force myself into. Walking, gentle strength work, stretching — if I enjoy it (or at least don’t resent it), I’m far more likely to keep going.

Expecting Results Straight Away

I’ve definitely had moments where I thought, “I’ve been doing this for weeks — why can’t I see a difference?”

What I didn’t notice at first were the quieter changes happening in the background.

What I do now:
I look for progress in how I feel day to day — better energy, improved mood, moving with less stiffness. Those changes matter just as much as visible results.

Not Resting Enough

Rest used to feel like cheating. If I wasn’t actively doing something, I felt like I was falling behind.

That mindset only led to burnout.

What I do now:
I treat rest as part of my routine, not a failure of it. Some days, rest is the most supportive choice I can make.

I used to feel guilty taking rest days, thinking I wasn’t doing enough. Learning that recovery is part of the journey was a game-changer. The Importance of Rest Days in Your Fitness Journey explains why giving your body a break is just as important as showing up for a workout.

Thinking Fitness Has to Look a Certain Way

I used to believe fitness had to involve intense workouts, strict routines, and constantly pushing my limits. That same all-or-nothing mindset often spilled over into how I thought about food too — as if being healthy meant restriction rather than support.

Shifting that perspective has made a huge difference. Approaching both movement and nourishment as something empowering rather than punishing feels far more sustainable. It’s the same reason I find myself revisiting reminders like Quotes That Make Clean Eating Feel Empowering, Not Restrictive — they help reframe health as something supportive, not something to endure.

What I do now:
I define fitness on my own terms. Moving regularly, feeling stronger, and supporting my well-being is enough.

Progress Over Perfection

If I’ve learned anything, it’s that fitness doesn’t need to be perfect to be worthwhile.

There are weeks I do less. Days I change plans. Times I start again — and that’s okay.

Avoiding these beginner mistakes hasn’t made my fitness journey flawless, but it has made it kinder, more realistic, and far more sustainable. And for me, that’s what matters most.


Beginner Fitness Mistakes to Avoid


I’d love to hear from you — what beginner mistakes have you noticed in your own fitness journey? Share your experiences in the comments below.


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