It’s a common sight in commercial gyms to see new faces eagerly show up, only for them to appear less and less frequently over the course of a few weeks before finally disappearing for good.

To make sure that doesn’t happen to you we’ve put together a list of some of the most common mistakes new gym-goers make, and what you should do instead, so you can ensure you stick to your new routine and reach your fitness goals.

Don't Work Out Too Frequently

After getting a sudden burst of motivation it’s normal to want to be in the gym as much as possible, but this can be a mistake.

Jumping from spending your evenings on the sofa to being in the gym 6 days a week is a huge lifestyle change, and you also won’t be getting enough rest, leading to poor recovery and potentially injuries.

As a beginner, lifting weights just twice a week will produce results, and the lower exercise frequency makes burnout much less likely.

As you become more advanced you’ll likely need to add more days to your routine, but by that point you will have built up a love for the gym and will look forward to spending more time working out.

Don't Work At Max Intensity Every Time

A lot of beginners think that exercising means giving 100% effort every time you set foot in the gym.

And while it’s a good thing that they are willing to work hard, pushing every set to absolute failure and ending every cardio session flopped on the floor, panting and covered in sweat isn’t a healthy way to develop a lasting relationship with physical training.

Instead, it’s better to leave a little in the tank for most of your sessions. You should end the session feeling like you worked hard but still enjoyed yourself, not dreading the next time you have to do it all over again.

Don't Ego Lift

When you walk into the gym for the first time and see a guy shoulder pressing 40kg Dumbbells it can be disheartening when you sit on the bench next to him with a pair of 6kg Dumbbells.

But the answer is not to rush to lift as much weight as possible, you’ll only end up injuring yourself and sabotaging your strength and size gains by using bad form.

Keep in mind that the people you see moving those heavy weights were all beginners once. They had to start off with an empty 20kg Olympic Barbell and slowly build up the strength required to move heavy weights safely, just like you will.

Don't Overcomplicate Your Routine

You want the best, most effective routine possible to make sure that you make the most of your time spent in the gym and reach your goals as quickly as you can, so you find an advanced exercise routine online and end up spending 3 hours in the gym doing 13 different exercises with multiple variations for each muscle.

However, these routines are designed for advanced lifters with very specific goals in mind, and as a beginner you don’t need to do any of that stuff.

Your time will be far better spent focusing on the basics while keeping your sessions on the shorter side - around 45 minutes to an hour.

Just make sure your program consists of compound movements with some isolation thrown in for any muscles you want to specifically target (Such as the biceps or abs) and you will see the same results for a fraction of the time and effort.

Save the advanced programming and the hack squat machine for when you need it later, enjoy your beginner phase where you see results quickly without too much effort.

Don't Forget to Enjoy The Journey

Many beginners try fitness and end up dropping off before ever seeing results, but by keeping the points listed here in mind you can ensure that your fitness journey is a long and fruitful one.

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Tags: Misc > Lifestyle