5 Devastating Mistakes New Lifters Make (That Are Holding You Back)

Throughout our time in the industry, we have collaborated with hundreds of clients. During this period, we have noticed certain mistakes new lifters have that hold them back from progressing.

We're not talking about using machines incorrectly or wearing lifting belts the entire session. These are issues that affect their overall program and make their training fruitless.

Here are 5 things you might be doing as a brand new lifter and how to fix them.  

New Lifters Make A Lot Of Mistakes In The Gym

And this is 100% ok.

The first time you enter the gym, you're going to feel overwhelmed. There are a ton of machines and equipment with different people all doing different exercises.

A lot of this is simply going to be a learning process. Things like using the machine incorrectly or wearing straps when you shouldn't.

But those "mistakes" aren't really going to cost you a ton of time, as you'll learn what to do.

However, there are some mistakes that can actually bring your progress to a stall immediately. Or, they have far-reaching negative effects on your training.

That's what we want to fix. Luckily, many of them are really easy to make right.

1. Get Caught Up In "Fitness Drama"

This is a new issue that has emerged, specifically tailored to the modern age.

Unfortunately, new lifters these days are bombarded with information from every angle. Every time they log online, they're bombarded with different advice from their five social media accounts, all promising a new secret method.

As a result, they get stuck trying to figure out the "most optimized" training plan, which ultimately means they keep switching up their program.

Worse, they fell into a certain funnel of any given influencer. The influencer pushes their style of training, and everything else sucks, including other influencers.

Here's The Problem: There's nothing wrong with learning about strength training and bodybuilding. Back in the day, we used to watch "Pumping Iron" while training.

However, this doesn't mean getting caught up in social media drama.

Most of the information they argue about doesn't even pertain to new lifters. New lifters don't need to worry about the nuance between hypertrophy and strength training or volume-focused and intensity-focused.

Do This Instead: Turn it off. Or at least take everything said with a grain of salt.

Of course, we want to learn, but be cautious of influencers who complain about others excessively or those who criticize other training methods. Remember, you can have preferences and be biased without criticizing other styles.

2. Follow Advanced Techniques

Due to social media, we see many new lifters trying programs written for experienced and Pro-bodybuilders or lifters taking special supplements. While these programs may be effective, they're not designed for new lifters.

Or, they opt to use special things like high-volume, rest-pause, or drop sets. All are advanced training methods that simply aren't designed to meet the needs of a new lifter. 

Here's The Problem: It's interesting that this would never be an issue in almost any other industry.

Would you ever put a new motocross rider on a 250cc bike? Of course not, you'd start on a 50cc. Do new gymnasts start with a Double Layout with Full Twist? No, they start with cartwheels.

You get the point. So, why are we seemingly okay with new lifters starting on a program with 40 working sets weekly, using 95% loads and rest-pause?

These programs simply aren't designed for them and could even set them back.

Do This Instead: Follow a basic, structured program that emphasizes hitting all your major movement patterns with compound lifts. It should then focus on progressive overload and how to implement it.

3. Not Realizing How Strong They Are (Or What Failure Is)

This mainly applies to brand-new lifters, but it can also apply to anyone who has never been exposed to this type of training before. When they lift, they will either; 

• Choose loads that are way too light or 
• Stop a set well before failure

And here's the key. We're not necessarily speaking about being "lazy". These lifters actually think they're pushing it in the gym. As a result, they can't train harder because they already have it in their head.

Here's The Problem: Again, we're not talking about being lazy here. We're talking about lifters not knowing they can do more work. Obviously, this sets them back as the loads they use are too light, and they're not using enough intensity. 

We have worked with many lifters who are nervous about even adding 5 pounds to their bench press because they think they can't. However, they just performed 8 reps with 135lbs. They can definitely add 5 lbs, but there is a mental block.

Essentially, they won't progress.

Do This Instead: Put on more weight. Seriously. Add weight or perform more reps.

We aren't saying that failure is necessary, but you at least need to approach failure. At the same time, knowing what true failure really feels like is crucial, as it allows you to judge intensity.

4. Not Resting Long Enough

Thanks to the messaging from the fitness industry, which has a heavy focus on intensity, many lifters aren't resting enough.

We routinely see guys resting just 30 seconds between big exercises like bench press and chin-ups, only to wonder why they can't lift more.

After being in the industry for so long, this is one of the easiest things new lifters can do to almost instantly increase their strength and mass.

Here's The Problem: Resting isn't an issue with being lazy; it's physiological. During rest, your body is able to replenish ATP, the primary source of energy for your muscles. Additionally, your heart rate and breathing will return to normal.

When you skimp out, you're not allowing your body to recharge.

Do This Instead: Rest longer. Oftentimes, it really is that simple. Your specific situation will require different specific advice. However, as a general rule;

• Rest 2:00 for your 1-2 primary lifts
• Rest 1:30 for accessory work
• Rest:30-1:30 for isolation or "pump" work

If you're already resting at 2:00 but can't quite finish your set, try resting an extra 30 seconds.

5. They Don't Implement Progressive Overload

This might sound crazy to many lifters, as progressive overload is considered a fundamental concept in weightlifting. Or should be.

However, we consistently see new lifters training for months or even a year and never implement progressive overload. And as no surprise, they don't see any progress.

Here's The Problem: Progressive overload is the key to building mass and strength; it's actually essential.

Even lifters who are progressing but rely on an intensity-focused program (such as pushing past failure, rest-pause, etc.) still use progressive overload, even if they're not doing it intentionally.

If you lift the same amount of weight with the same number of reps every week, you're simply not going to grow. Your body has already adapted to the work, so you may burn some calories, but you won't trigger significant growth.

Do This Instead: Implement progressive overload. It's that easy. Increase load and reps in a structured manner over time, and you will grow. 

Of course, there's nuance to this, especially when you advance. However, a new lifter should be able to use a basic progressive overload program for 6 months before needing to make major changes.

Bonus! Not Having A Structured Program And Program Jumping 

This is a massive issue.

Due to the onslaught of information and FOMO, new lifters tend to just jump from program to program, if they even have a program! 

When they go to the gym, they may do a workout they saw online. The next week, they do some exercises that their friend showed them. And so on.

They never hone in on a program and stick to it.

Here's The Problem: For progressive overload to occur, you need to stick to the program so that you can implement progressive overload. You need to track your lifts so that you can progress.

When a new lifter jumps into the program, they can't do this. They probably also need to learn the exercises as they can't just "jump" right in.

Put simply, they just go through the motions program after program.

Do This Instead: When you first begin training and decide on a solid program, stick to it for at least 3 months, but ideally 6 or more. During this time, your goal is to simply build your foundational lifts, and if your nutrition and rest are ok, you should make gains smoothly.

Most Important Rule: Keep It Simple!

There you have it: 5 (well, 6) mistakes that will hold you back from lifting. The number one rule is to keep things simple and keep applying progressive overload. 

If you're lost and have no idea what to do, here's a basic workout that you can use. It's an upper/lower split to run 4 days a week. Run this for a couple of months as you get a feel for the gym, the equipment, and your strength level

Session A

• Squat - 3X6-8 @2:00-2:30 rest
• Romanian Deadlift - 3X6-8 @1:30-2:00 rest
• Walking Lunges - 3-5X10 @1:30 rest
• Leg Press - 3X10-15 @1:00-1:30 rest
• Farmer Carry - 5X10m @ 1:00 rest

Session B

• Incline Bench Press - 3X6-8 @2:00 -2:30 rest
• Chin-Ups* - 3X6-8 @1:30-2:00 rest
• Dips - 3X6-8 @1:30-2:00 rest
• T-Bar Row - 3X6-8 @1:30-2:00 rest
• Shoulder Machine Press - 2X8-10 @1:30 rest
• Curl + Tricep Pushdown - 2X8-10 @1:00 rest

*You can do underhand lat pulldown if you need

Bonus (If You Have Time)

Here are some exercises you can do when/if you have time.

• Core (Ab Rollout/Rope Crunch/Pallof Press)     
• Sled Work