Starting a new workout routine can be exciting, especially when it’s part of a New Year’s resolution or a fresh commitment to fitness. However, it’s common to lose focus within the first two or three weeks. Why? It often comes down to three major mistakes: unrealistic expectations, overtraining, and lack of consistency. Let’s dive into each of these pitfalls and how you can avoid them.
1. Unrealistic Expectations or None at All
One of the biggest mistakes beginners make is setting the bar too high—or not setting any clear goals at all. Thinking you can jump straight into an intense routine without easing in or warming up often leads to discouragement.
Solution:
Set realistic and attainable goals. Create a clear timeframe to achieve these milestones, whether it’s increasing the number of push-ups you can do, running a specific distance, or simply showing up consistently for a month. Celebrate small wins along the way to stay motivated.
2. Overtraining or Going Too Intense Too Soon
Another common error is overestimating what your body can handle right away. Jumping into a lengthy or overly intense workout after a long break often leads to burnout, fatigue, or even injury.
Solution:
Start slow and give your body time to adapt. Focus on shorter, moderate-intensity sessions at first and gradually increase your workload. Proper rest and recovery are just as important as the workouts themselves.
3. Lack of Consistency
Motivation may be high in the beginning, but without a structured plan, it’s easy to lose momentum. Overcomplicating your workouts or obsessing over the “perfect” routine can also hinder progress.
Solution:
Keep it simple and focus on showing up regularly. Instead of fixating on the end goal, break it into smaller, manageable steps. For example, commit to completing just one workout today. Consistency builds confidence and momentum over time.
Pro Tip: Eliminate Barriers to Starting
One of the hardest parts of working out is simply getting started. Whether it’s finding the motivation to go to the gym or realizing you forgot your workout clothes at home, small obstacles can derail your plans.
Quick Fix:
Plan ahead. Pack your workout clothes and gear in the morning so you’re ready to go after work or errands. This eliminates the excuse of having to go home and risking getting stuck in traffic—or worse, skipping your workout altogether.
Bringing it All Together
Starting a workout routine doesn’t have to be overwhelming. By setting realistic goals, easing into your routine, and staying consistent, you’ll be more likely to stick with your plan and achieve long-term success. Remember: the hardest part is starting, but once you do, the results will follow.
Take it one day at a time, focus on small wins, and build habits that set you up for long-term progress. Your fitness journey begins with Day 1—so don’t overthink it, just get started!
Written By:
Darrid Watson, CSCS, NSCA-CPT
Take action… Now!
Voorhees Flyers Training center. The Hollydell ice arena, in the main building. Ice land hockey rink
