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7 Challenges Every Gym Newbie Face And Things You Need To Know To Avoid Them!

Going to the gym is a little intimidating especially for beginners. I know you imagine the gym like how you see them in the movies (filled with bros and popping biceps!). But the thing is, in real life, it’s not always like that. Well, it can be during peak hours!

It can be intimidating and sometimes you may not want to go because of this factor. But, there is no way that you could pick up your pace if you don’t go at all! You won’t have progress either if you just go home and watch TV, right?

So, to help you with that, (especially if you haven’t gone to the gym yet) here are some of the common challenges neophytes might face in the gym. Don’t worry, we will also look at how to overcome them!

This should be a fun and enjoyable experience! Read on, shake that anxiety, and hit the gym!

1. Skipping Warm-up.

When you get to the gym, you can immediately see people grunting and gritting their teeth while lifting huge chunks of metal. This send your brain a signal to start working out immediately. Consequently, you skip limbering up to “catch up” with your buddies.

How to overcome:
Do not give in to the urge of catching up with them. Put in mind that you are at risk of injuring yourself when you don’t warm up properly. Do your warm up routine. Do a few lunges, a few squats, a few pushups, and some jumping jacks. This will start your heart to pump faster! Skipping warm up may save you time but can potentially harm you!

2. Starting Out Too Heavy.

Sometimes, its awkward to be using the small plates at the gym. You don’t want to get the impression that you are not that strong, right? But starting out with huge weights can lead to serious injury!

How to overcome:
Remind yourself that training will result to a stronger physique and that injuries are painful! Everyone started lifting the smaller weights and gradually worked their way to their current capability. Ask them how they started, you will be surprised they were once an imp!

3. Using Everything At The Gym.

Gym equipment are fascinating. Especially if it’s your first time. I know you have this urge of trying out every machine at the gym. It can be fun but it will lead you nowhere!

How to overcome:
Plan your workout schedule which leads to another common challenge, number four!

4. You Forget To Plan Your Routine.

It’s okay to ask the gym people for help so they could guide you on your workout. Unfortunately, you get to meet a few different people every time you hit the gym. This means that you will not have a regular schedule of your routine. You may feel like you are lost at the gym and try on everything without making progress.

How to overcome:
A simple research and quick study can help you formulate your workout schedule. Define your goals so that your routine is aligned with it. If you are not sure how to start, you can do a three-day split and cycle the muscle group target for every workout day.

5. Skipping Rest Days.

Rest days are called rest day intended for resting. It may feel like you are losing progress when your rest. But without rest, your body will not have enough time to recuperate and recover from the previous days workout!

How to overcome:
It’s tempting to go to the gym when you get bored. Plan activities for your rest days so that you won’t get bored. Go out and have a relaxing date with your friends.

6. Not Paying Attention To Exercise Form.

Without supervision or someone guiding you, it is easy to miss out the intricacies of proper exercise form. It may seem as though you are not doing anything wrong while working out, especially when no one is looking. But you may not be doing the exercise properly!
Improper form can lead to poor gains, or worst, injuries!

How to overcome:
A gym instructor can always help with your form. If you don’t want to hire a professional gym instructor, you can always watch youtube to see some demonstration. Make sure that you follow it in front of a mirror to see if you are doing it right!

7. Too Much Reliance On Machines.

Many people are hooked with squat rack. Well, probably because it makes workouts easier! Yes, it really does make things easier. When you do squats on a squat rack, you don’t have to engage any other muscle aside from your quads. This may sound like a good isolation exercise, but what it really does is leave your core strength untrained.

How to overcome:
If you find it a little difficult to do the proper form without a machine, do practice with it. Try workouts that simulate daily activities.


Everyone started out as a newbie. Some people may be gifted in the field and quickly progressed from zero to ten. They are the few exceptions. If you can’t do what they can do yet, don’t force yourself! You might end up hurting yourself!

Remember to follow these simple guidelines to make your workout experience more fun and enjoyable! Take pictures of yourself every week and note your weight. This is a simple baseline to monitor if you are making progress! In a few months, the before and after picture will surely inspire you and keep you motivated!
Learned a few things from this post? Don’t hesitate to share this page to your friends! Have some questions? Feel free to write down a comment below and I will get back to you soon!