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Marissa Pangalos

Common Mistakes Women Make When Starting A New Fitness Program

Updated: Jul 17, 2023

Starting a new exercise program can be daunting, but it's a great step towards a healthier and happier lifestyle. However, women often make some common mistakes when beginning a workout routine. In this article, we'll discuss these mistakes and how to avoid them, so that you can get the most out of your exercise program.


Setting Unrealistic Fitness Goals


One of the most common mistakes women make when starting a new exercise program is setting unrealistic goals. It's important to remember that fitness is a journey, and not a destination. Expecting immediate results is not only unrealistic but can also be discouraging. Additionally, trying to achieve an unattainable physique can lead to frustration and disappointment. Instead, set achievable goals that are specific, measurable, and realistic.


Overexerting Yourself



Pushing too hard too soon is another common mistake that women make when starting a new exercise program. While it's important to challenge yourself, it's equally important to listen to your body and not overexert yourself. Not giving your body enough rest is also a mistake that can lead to injuries and burnout. Instead, start slowly and gradually increase the intensity and duration of your workouts.


Skipping Warm-up and Cool-down



Skipping warm-up and cool-down exercises is another common mistake that women make. Skipping these exercises can lead to injuries and muscle fatigue. Warming up prepares your muscles for exercise and increases blood flow, while cool-down exercises help your body recover and reduce muscle soreness. Incorporate warm-up and cool-down exercises into your workout routine to reduce the risk of injury and improve recovery.


Not Incorporating Strength Training



Strength training is often overlooked by women. However, it's an essential part of any workout routine. Strength training helps to build muscle, increase metabolism, and prevent injuries. Incorporating strength training into your workout routine can also help you achieve your fitness goals faster. Make sure to include strength training exercises in your workout routine.


Ignoring Proper Form and Technique



Ignoring proper form and technique is a mistake that can lead to injuries and reduced effectiveness of your workouts. Improper form can also lead to muscle imbalances and compensation, which can cause pain and injuries. To avoid this mistake, focus on proper form and technique when performing any exercise. If you're unsure about your form, consult with a personal trainer or watch instructional videos.


Neglecting Recovery Time



Recovery time is often neglected by women, but it's an important part of any workout routine. Recovery time allows your muscles to rest, recover, and grow. Skipping recovery time can lead to burnout, injuries, and reduced effectiveness of your workouts. Incorporate rest days into your workout routine and make sure to get enough sleep and nutrition to support recovery.


Comparing Yourself to Others



Comparing yourself to others is a mistake that can be detrimental to your fitness journey. Everyone's body is different, and progress is personal. Focusing on your own progress and achievements instead of comparing yourself to others can lead to a more positive and rewarding fitness journey.


Focusing Solely on Cardio



Focusing solely on cardio is a common mistake that women make. While cardio is great for cardiovascular health, incorporating variety into your workout routine is important. Strength training and high-intensity interval training (HIIT) can help you achieve your fitness goals faster by building muscle, increasing metabolism, and burning more calories. Incorporate a variety of exercises into your workout routine to stay motivated and achieve optimal results.By avoiding these common mistakes, you'll be well on your way to achieving your fitness goals and creating a healthier lifestyle. Remember to start slow, set realistic goals, and listen to your body. Don't forget the importance of variety, proper form, and recovery time. Most importantly, be patient with yourself and enjoy the journey. With dedication and consistency, you'll be amazed at what you can achieve.


FAQ



What should I do if I feel sore after a workout?


  • It's normal to feel some muscle soreness after a workout, especially if you're new to exercise. However, if the soreness is severe or lasts for more than a few days, take a break or try a lower intensity workout. Listen to your body and make adjustments as needed.



How often should I work out?


  • The frequency of your workouts depends on your fitness level and goals. However, as a general guideline, aim for at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week. Remember to incorporate strength training at least 2-3 times per week.



What if I don't have access to a gym?


  • You don't need a gym membership to get in shape. There are plenty of bodyweight exercises and home workout routines that you can do with little to no equipment. You can also try outdoor activities like hiking, cycling, or running. Consistency is key, so find a routine that works for you and stick with it.



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