Four Beginner Mistakes When Starting a Fitness Program—and How to Fix Them
I’m in the middle of a busy week filled with entrepreneurial chaos, so sorry for the quiet on my end. Today we have a thoughtful guest post from Shane McLean, a regular contributor to TG.com, about common beginner mistakes in health and fitness. Rather than dwelling on what people do wrong, Shane offers simple, practical strategies to fix these issues. Enjoy! And there’s a note below about a free 4-week program offer from Shane.
Starting something is easy. The crowds in gyms after January 1 show that. But how many people stick with it after February 1? Probably not many. A year of unhealthy habits won’t be erased in a few weeks, no matter what you hear. No cleanse, no magic workout, no miracle pill will undo a lifestyle that isn’t helping you. Like anything worth doing, it takes time and patience. If this sounds like you (or a friend), here are a few other common mistakes to watch for when you begin your fitness journey. If you have made them before, here’s how to fix them so you don’t repeat them. Learning from mistakes is a good thing, and learning about potential mistakes before you make them is even better.
1) Changing Too Many Habits at Once
When you start, you are full of energy and want to overhaul everything at once. You want to hit the gym four, maybe five days a week. You throw away junk food and fill your cupboards with fruits and vegetables. You vow to drink more water and cut back on soda. But the more changes you try to make at once, the less likely they are to stick. Leo Babauta, author of The Power of Less, explains that to build a sustainable habit, you should focus on one habit at a time. His research shows an 85% success rate for adopting one new habit, compared with a 33% rate when you try to change two or more at once. So, take it slow.
What to do instead:
– Start small. If weight loss is the goal, begin by drinking a glass of water before each meal.
– Get hooked on the habit. It takes a bit to cement a habit, so don’t worry if you miss a day—just don’t miss twice. The only real failure is quitting.
2) Expecting Rome to be Built in a Day
Because you’re changing several things at once, you might expect instant results. Don’t. It typically takes 4–6 weeks to notice visible changes. During this period your nervous system, ligaments, and tendons adapt to the new training. After this initial phase, you’ll start to see changes in the mirror. The key is to stay patient and keep going.
What to do instead:
– Acknowledge that it will take time to turn things around. Celebrate small wins along the way—an extra 10 minutes of walking, one more repetition, or a slightly better form. These small victories keep you moving forward.
3) Making Vanity Your Only Reason
Self-improvement is worthwhile, but you need a deeper “why” beyond looks. For example, train for a 5K or to be able to lift your kids without pain. If vanity is your only reason and results stall, it’s easy to quit when motivation fades. So, find your why.
What to do instead:
– Do the five whys exercise to uncover genuine motivation. Why do you want to exercise? To lose weight. Why lose weight? Because I don’t like how I look. Why that? Because I’m 35 pounds overweight. Why is losing 35 pounds important? Because I’m prediabetic, have low energy, and I want to keep up with my kids. Why is keeping up with your kids important? Because I want to be a better parent for as long as possible. Now do the same for your own reasons.
4) Not Asking for Help
When motivation is high, exercise feels easy. You’re consistent, you’re eating better, and you feel more confident. But life will throw roadblocks your way—a plateau in fat loss, longer work hours, caregiving duties, injuries, or other stresses. It’s natural to push through, but that can derail your progress.
What to do instead:
– Make it easier by asking for help. Get a trainer to design your program, ask gym staff for tips on working around injuries, or enlist support from your partner or family so you can carve out time for your health. If you don’t ask, the answer is always no.
Wrapping Up
Starting something is easy; sticking with it is harder, especially when things don’t go as planned. The only real failure is quitting. You are not a quitter. If you need help getting started, overcoming roadblocks, or staying on track, consider trying the free 4-week program Shane mentions.
About the author
Shane “Balance Guy” McLean is an ACE-certified personal trainer based in Louisiana, working with clients in the field to help them stay consistent and achieve their health goals.
