When you haven’t been active in a while, it can be a bit daunting to get started again. You might even be wondering where to begin. Starting up a new routine of physical activity can be exciting and a literal step in the right direction but going forward without being mindful of a few things can put you at risk of injury. That’s why we spoke with Abbie Micke, a certified personal trainer and fitness manager at Texas Health Fitness Center (THFC) Fort Worth, for the most common mistakes she sees people make and what to be mindful of so you can prevent injury and give you a routine you can sustain.

“People find different motivators for suddenly jumping into a fitness routine,” Micke says. “It could be a doctor visit with concerning test results, seeing an unflattering photograph of themselves, noticing unexpected weight gain, or simply just wanting to get healthier. However, regardless of the motivator, many people fall short of their goals because of a few common mistakes when starting out.”

Mistake #1: Neglecting Proper Form

Just like bad posture can set you up for some aches and pains, poor exercise form can set you up for the same, as well as injury. But it’s something that is incredibly common, especially among beginners. Some moves or positions may not come naturally, or you may not even know your form is off without someone there to spot it and correct it.   

“Performing exercises with incorrect form can lead to injuries and hinder progress,” Micke explains. “Taking the time to learn the proper form or working with a qualified fitness professional is essential to making sure you’re getting the most out of that exercise and you’re lowering your chances of injury.”

THFCs not only provide a wide variety of gym equipment, but staff members can help explain and demonstrate how to properly use each piece of equipment or how to perform a certain exercise, giving you the base knowledge you need to make the most of your workout.

However, Micke notes there’s a second common mistake that falls within this category, which is avoiding asking for help.

“To address proper form, you have to ask for help. But an obstacle in the way of that is actually asking for help,” Micke says. “Some individuals feel defeated and isolated when they encounter obstacles. Instead of reaching out for support, they try to handle everything on their own, which can lead to further setbacks. Don’t be afraid to ask for help, especially from someone on staff. We’re here to provide guidance and keep you safe as best as we can.”

Mistake #2: Ignoring Nutrition

“A fitness routine goes hand in hand with proper nutrition, but some people make the mistake of focusing solely on exercise while neglecting their diet,” Micke explains. “To maximize progress, fuel your body with nutritious foods that support your fitness goals. If you need guidance on where to start, many Texas Health Fitness Centers have on-site Nutritionists who can provide individualized nutrition counseling.”

Following the 80/20 rule is a good place to start. This means 80% of the time you’re aiming for nutrient-dense whole foods and allowing yourself to enjoy the less healthful foods 20% of the time. Remember, there is no such thing as “good” foods and “bad” foods, just focus on moderation. Do not eliminate any food or food groups unless medically necessary.

Focus on getting in a minimum of 25 grams of fiber from whole grains, fruits, and vegetables. Try to aim for consuming enough protein as well, which can be calculated by taking your weight and dividing it by 2.205 to get your weight in kilograms. Then take that number and multiply it by 1.2. This will give you an approximate amount of protein in grams that you should be consuming every day.

For example:

Sharon weighs 165 pounds.

165 ¸ 2.205 = 74.83
74.83 x 1.2 = 89.80

Therefore, Sharon should aim to consume at least around 90 grams of protein a day.

Start by planning to have a minimum of three balanced, nutrient-dense meals every day. Try to include a minimum of one vegetable, one fruit, whole grains and lean proteins. When snacking, pair carbohydrates (fruit/vegetable/whole grain bread) and lean protein (baked/grilled animal proteins, edamame, low fat Greek Yogurt). Be sure to hydrate with a minimum of ½ body weight in fluid ounces of water.

Mistake #3: Relying Too Much on the Scale

“It's common for people to solely rely on the number on the scale to measure progress,” Micke says. “While weight can be an indicator, it's not the only measure of fitness and so much factors into it, like losing fat but gaining muscle, which is heavier than fat. Instead, pay attention to other indicators of progress, such as how you feel, your energy levels, and how your clothes fit.”

Mistake #4: Setting Unrealistic Expectations and Comparing Yourself to Others

In today’s modern world, it’s easy to fall prey to comparison and also not know what’s realistic and what’s not realistic. That’s a surefire way to feel frustrated, disappointed and unmotivated to keep going.

“It's natural to compare your progress to others, especially in the age of social media. However, everyone's fitness journey is unique, and comparing yourself to others can be demotivating and counterproductive,” Micke explains. “Focus on your own progress, celebrate small victories, and remember that consistency and effort are more important than comparing yourself to others.”

Mistake #5: Lack of Consistency and Motivation

That leads us to our next most common mistake: a lack of consistency. Most people’s health goals are marathons, not sprints. These are often losing 10-20 pounds, adding 5-10 pounds of muscle, training to run a half marathon or even reducing their cholesterol and blood pressure. Goals like that are often not solved in a couple of weeks, and usually take months, or even up to a year to achieve. But you can’t make them happen if you don’t consistently show up.

“Maintaining a consistent fitness routine can be challenging, especially when life gets busy or you feel like you’re not progressing,” Micke says. “It’s during these times that your motivation really gets tested. People often begin a fitness routine due to external factors like health concerns, body image issues, or weight gain. However, without that internal motivation to drive you, it's easy to fall short and give up.”

A big key to sustaining a workout routine is being honest with yourself. You must determine what works best for YOU. Do you prefer working out alone or with people? Do you give more effort working out in the comfort of your home or at a gym amongst a shared energy? Do you find yourself more motivated to work out in the morning, lunch or at night? The key is to not choose something so different from your norm, that forces you to change up so much of your schedule and mindset just to adhere.

If you find that boredom is behind your lack of motivation or consistency, change things up. Try something different, or a different environment and see if that jumpstarts some renewed excitement.

You can also talk to a team member at any THFC who can help you get down to the root cause of your declining motivation and provide guidance on how to get out of your rut.

“At THFC we have an amazing team of experienced Personal Trainers that can guide you through your fitness journey and will turn initial failures into stepping stones to your first success,” Micke says. “And we’re gonna be there to celebrate each milestone along the way with you as well. We want you to succeed just as much as you do!”

The Takeaway

While starting up a new fitness routine can be challenging, being aware of these common mistakes, understanding different motivators, and taking steps to address them can set yourself up for success.

Need more guidance? Texas Health Fitness Centers powered by FX Well offer every new member a complimentary fitness assessment, movement screen, and personal training session to help you get started.

In addition, there are 40+ virtual classes a week, a Digital Fitness App with a new bodyweight and in-gym workout posted daily, a variety of 30, 60, and 90-day custom programs built to help you achieve your goals, in-body body composition testing, and more!

As always, speak with your health care provider before increasing activity level or intensity of your workouts.