Buzz
Weightlifting offers countless approaches, making the initial stages a journey of trial and error. You might overdo it, underdo it, or realize some exercises just aren’t for you. These are valuable mistakes that help you grow. However, there are other errors—beginner missteps you’re better off dodging entirely.
Missing workouts due to soreness
Here’s a straightforward tip: Feeling sore shouldn’t stop you from exercising. This soreness, known as delayed onset muscle soreness (DOMS), is a normal reaction to new physical activity. It’s neither harmful nor beneficial—it’s simply a natural occurrence.
If you’re unfamiliar with DOMS, you might mistakenly believe two things: first, that exercising while sore is harmful, and second, that working out will feel worse than resting on the couch.
Neither is true. DOMS actually improves with movement. Take a walk, and you’ll notice less soreness and stiffness. Hit the gym and try lighter versions of your usual exercises to gauge how they feel. Likely, you’ll feel well enough to add weight and complete your workout as planned.
Crucially, consistent exercise is key to minimizing soreness. The first DOMS experience is the most intense, and being sore once actually shields you from recurring soreness for a while—at least a few days. Taking a week off every time you’re sore just resets the cycle. Once you establish a regular workout routine, the soreness will likely never be as severe again.
Searching for the “perfect” exercises or routines
The fitness world is full of conflicting advice, with experts and self-proclaimed gurus (hello, unqualified influencers) disagreeing on nearly everything. However, this simply means that many approaches are effective.
For instance: One fitness enthusiast might advise training to failure in every set, claiming it maximizes muscle growth by providing intense stimulus. Another might suggest staying 2-5 reps shy of failure to manage fatigue, allowing for more sets and frequent training. Both perspectives are valid. Depending on your goals and experience, one method may suit you better. Choose one, test it, and observe the results.
I suggest treating an entire program as a single experiment rather than blending elements from different approaches. Programs are often designed with complementary components, so combining parts of two programs may not yield the same effectiveness as trying each one separately.
Prioritizing appearance as your primary objective
Many people dive into fitness aiming to become leaner, bulkier, more muscular, or more defined. However, this becomes problematic when your appearance consumes all your thoughts.
Exercise alone can’t resolve body dissatisfaction, as body image issues stem from mental rather than physical factors. (In other words: achieving your goals might just lead you to find new flaws to fixate on.)
Beyond that, the real challenge is that physical transformations require time. While you might see initial signs of weight loss or muscle tone in the first few weeks, achieving your desired physique often takes years. This journey might mean focusing on long-term changes rather than quick fixes. For instance, a phase of gaining weight to build muscle could be essential for eventually achieving a lean, toned look.
So, how do you stay motivated during this lengthy process? By discovering other ways to enjoy and track your progress. Many people focus on performance-related metrics, like increasing pushup counts or lifting heavier weights. To support this, you can set process-oriented goals, such as completing a set number of weekly workouts or finishing a six-week training plan. These goals keep you engaged and fulfilled in the gym, regardless of how your appearance changes along the way.
