As a beginner you are pretty excited almost all the time going to the gym, lift weights, run on the treadmill and do other stuff that makes you feel like Thor. But since you don’t know what to do, where to start and on top of that others give out information that just plain don’t make any sense to you, you make mistakes and that’s OK.
We will try to list some of the common mistakes a beginner usually makes so that you don’t make them.
No Specific goals
As simple as it may seem, it is important to have a specific goal. The goal could be to build muscle or to gain strength or to lose fat or all of them. By being specific you identify and priotrize the thing that you want and then program is designed accordingly. Even though the key components of all fitness goals revolve around the same concepts of Good Nutrition, Resistance training and good recovery, but a goal of fat loss would be more very heavily dependent on nutrition, Building muscle would focus more towards Periodization and Intensity regulation and a goal of strength would highly depend on your movements and periodic ups and downs. Checkout our article about a Goal setting tool that would help you in identifying how to be specific about your goal
Trying to Create your own program
The idea of building your own workout program sounds just perfect. You build what you’d do yourself, get to learn a lot about exercises and their execution and you save some money while doing all this as well. But in all this one major component that you’d miss out would be Expertise and Experience. Trying to build your own program after watching some videos in YouTube is not going to get you the results you could achieve by following a tried and tested program. It’s like trying to build a bike after you learnt how change engine oil. It’s a start but nowhere near the knowledge level of tackling tough problems in building the final thing.Once you have a good grasp of the structure and the variables of a program you could build one yourself and move ahead with it. Check out our website and get in touch with one of our experts to get a personalized program created specifically for your goal and your needs.
Too much Fatigue
At times when you stop seeing the weight scale going down or the lifts going up , we either increase the intensity or volume or working days and many other factors. The case is not exactly that you are not doing enough, it actually could be that you are doing too much. The fitness fatigue model shows that as your fitness increases, your fatigue would increase as well when your fatigue crosses a threshold your fitness levels would start to reduce leading in reduction of performance at the gym. Fatigue is directly related to work volume. The more volume you perform the more fatigue you will be. So if your program , has pretty high volume training it would be advised to take deloads a bit early in your program to reduce fatigue and regain the performance levels.
Having a scale to measure the intensity (RPE, RIR)
Intensity of an exercise can be measured using tools like RIR( Reps in Reserve ) and RPE (Rate of perviced Excersion). Reps in reserve can be explained as if you pushed a set to 8 reps but you could have pushed to failure to 10 reps then you finished that set at 2 RIR. These scales play an important role in gauging a repetition range for any given exercise as training to failure in each and every set would increase your fatigue and decrease performance in that very session. And studies show that training in a range of 1 – 3 RIR gives the maximum growth to fatigue ratio.
A Part 2 of this article will be published next week, so do make sure to check in with us.