Starting a new exercise routine is exciting, but it’s easy to fall into a few common traps that can lead to burnout or injury. Whether you’re just getting into fitness or returning after a break, here are the 5 biggest mistakes to avoid—and how to set yourself up for success.
Doing Too Much, Too Soon
It’s tempting to jump in with both feet, but overdoing it early on can lead to exhaustion or injury. Your body needs time to adjust to new movements.
How to avoid it: Start slow with shorter, manageable workouts. Gradually build intensity and duration over time. Consistency is key, so focus on steady progress instead of quick results.
Skipping Warm-Ups and Cool-Downs
Skipping a warm-up or cool-down is a common mistake, but it can lead to muscle strain or tightness.
How to avoid it: Spend 5-10 minutes warming up before your workout with dynamic stretches. Afterwards, cool down with static stretches to help your muscles recover and reduce soreness.
Focusing Too Much on One Type of Exercise
It’s easy to get hooked on one exercise, like running or weightlifting, but it can lead to muscle imbalances and overuse injuries.
How to avoid it: Mix up your routine with a variety of exercises. Include strength training, cardio, and flexibility work to target all muscle groups and keep things fresh.
Ignoring Rest and Recovery
Many beginners make the mistake of thinking more workouts mean faster results, but overtraining without proper rest can lead to injury and fatigue.
How to avoid it: Schedule rest days to allow your muscles to recover. Listen to your body—if you’re feeling sore or fatigued, take an extra day off or opt for lighter activity like walking or yoga.
Not Setting Realistic Goals
Setting overly ambitious goals (like losing 10 kilos in a week) can lead to disappointment and frustration.
How to avoid it: Set realistic, achievable goals and break them down into smaller steps. Focus on progress, not perfection. For example, aim to increase your distance or reps each week rather than expecting instant results.
Final Thoughts
Starting an exercise routine is an awesome step toward better health, but it’s important to avoid these common mistakes to stay injury-free and motivated. Start slow, vary your workouts, and prioritise rest to build a routine that lasts.
If you need help creating a workout plan that’s right for you, contact Leapcare Health Group. Our exercise physiologists or physiotherapists can guide you in creating a safe and effective exercise routine that fits your goals and fitness level. Here’s to staying strong and healthy!
