TOP 5 MISTAKES TO AVOID WHEN STARTING YOUR HEALTH AND FITNESS JOURNEY.
Avoid these common mistake to performance all year round.
JY Exercise Physiology Guide to NOT burning out.
Starting your journey is an exciting step toward improving your health and well being. However, diving in without the right approach can lead to frustration, injuries, or burnout. At JY Exercise Physiology, i’ve helped countless clients overcome common fitness pitfalls and achieve sustainable progress.
Here are the top five mistakes to avoid when starting your fitness journey and how to set yourself up for success.
1. Doing Too Much Too Soon
It’s tempting to go all in when motivation is high, but overdoing it early on can lead to exhaustion or injuries.
Why It’s a Problem. Your body needs time to adapt to new activity levels. Overloading muscles, joints, or your cardiovascular system can cause strain or burnout.
What to Do Instead. Start slow and build gradually. For example, if you’re new to running, begin with short walks or jog intervals and increase duration or intensity by no more than 10% per week.
Pro Tip: Listen to your body. Soreness is normal, but sharp pain or prolonged fatigue is a red flag.
2. Skipping Warm Ups and Cool Downs
Jumping straight into intense exercise without preparing your body is a recipe for injury.
Why It’s a Problem. Warm ups help increase blood flow to muscles and improve flexibility, while cool downs aid recovery and reduce soreness.
What to Do Instead. Spend 5–10 minutes warming up with dynamic stretches or light cardio, and cool down with gentle stretching after your workout.
Pro Tip: Focus on movements that mimic your workout for example, leg swings before running or arm circles before lifting weights.
3. Neglecting Strength Training
Many people focus solely on cardio, thinking it’s the quickest path to weight loss or better fitness.
Why It’s a Problem. Strength training builds muscle, improves metabolism, and enhances overall functional fitness. Ignoring it can lead to imbalances and limited progress.
What to Do Instead. Incorporate strength training 2–3 times a week. Start with bodyweight exercises like squats, push ups, and planks before progressing to weights or resistance bands.
Pro Tip: Working with an exercise physiologist ensures proper technique and a program tailored to your goals.
4. Expecting Immediate Results
Fitness is a journey, not a quick fix. Unrealistic expectations can lead to frustration and giving up.
Why It’s a Problem. Progress takes time, and focusing only on visible changes like weight loss can overshadow other benefits like increased energy or improved mood.
What to Do Instead. Track a variety of progress indicators, such as strength gains, endurance, or how you feel during daily activities.
Pro Tip: Celebrate small milestones they’re signs of real, sustainable progress.
5. Not Seeking Professional Guidance
Trying to “figure it out” on your own can lead to inefficiency or even harm.
Why It’s a Problem. Without expert guidance, you might choose exercises that don’t align with your goals or abilities, or you could develop bad habits like improper form.
What to Do Instead. Consult with an exercise physiologist to develop a personalized plan that suits your current fitness level, medical history, and goals.
Pro Tip: Regular check-ins with a professional can help you stay motivated and make adjustments as needed.
Connect with an Exercise Physiologist
Avoiding these common mistakes can make your fitness journey more enjoyable, effective, and sustainable. Remember, progress is about consistency, not perfection.
At JY Exercise Physiology, i’m here to support you with evidence based guidance, personalised programs, and ongoing encouragement. Whether you’re new to exercise or looking to refine your routine, we’re ready to help you succeed.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
