10 Most Common Rookie Mistakes in Bodybuilding

In this article, we will focus on mistakes that most of the beginners do when it comes to bodybuilding. It is interesting that most of the time people do not even realize that there is something wrong. There are many reasons but the main one is the lack of experience. It is understandable when it comes to starting with something new. But you can easily avoid mistakes just by finding someone to guide you, someone who has the knowledge and the experience to keep you far from making mistakes.

Nobody is born taught – even some of the brightest Bodybuilders made the same mistakes when they were newbies.

Improper Warm-up

Warming up before weight training is fundamental. It will prepare your body for the upcoming load and will protect you from potential injuries.
The proper warm-up should include:

  • Overall Warm-up – Exercise/Stationary Bike is a very good option to begin the warm-up. The main goal here is to increase the body temperature and to prepare the cardio-respiratory system. Anyways, do not overdo it. Five to ten minutes are enough.
  • Joints  – strokes and circular movements for the main joints: shoulders, elbows, wrists, knees, ankles, neck and waist. Slow and steady movements, no more than a minute.
  • Muscles – lightweight basic and isolated exercises, up to 40% one-rep-maximum.

Lack of Stretching

Stretching improves the blood and lymph flow in the muscle. It will thus facilitate the body in the waste products disposal. Moreover, it stretches the fascia (muscle sheath) and thus provides more space for the muscle to grow. The stretching is essential, as it predisposes to strength gains, and also prevents from cramps and muscle tear. The stretching presents in the training schedule of many athletes.


Many beginners, rapidly increase their strength soon after the first workout. Even some newbies experience incredible 100-150% strength gains for a couple of months at the gym. As a result, comes the bigger self-confidence which can be rather tricky. Most of the time, the beginners use bigger weights, but the cost is the proper implementation. This can result in higher injury chance and less benefit from exercises.

Irrelevant Training Program

The best training program for beginners is the individual one. The main problem is that not everyone can afford it. Just keep in mind that sometimes when you pay for something, it guarantees for quality in a long-term. There are countless programs published in different magazines and the Internet. When you pick a program, confirm your choice with your gym level and goals. Please do not copy the training routines used by advanced athletes, even if you are aiming to look like some of them. Everyone must go his own way to success.

The More Crunches The Less Belly Fat

I would like to highlight that the aforementioned phrase is absolutely incorrect. By performing different crunch variations, you are loading the abdominal muscles in order to grow and become more visible. However, if your Abs are hidden by a layer of subcutaneous fat then you should bet on aerobics and proper diet. You can take a look at the following article, it can be useful for you if you aim is to reduce body fat:

The Most Effective Techniques To Reduce Body Fat

Performing More Reps Then Necessary

It is not a secret that the muscles are most efficient and productive with approximately 50% of the one-rep-maximum. The more the load is the greater is the energy consumption. For example – if you perform 10 reps by 80 kg then the volume of work done will be 800 kg. On the other hand, you will be able to perform approximately 5 to 6 reps with 90 kg, which means 450 to 560 kg in total. Do not go for more than 15 reps in a set, and do not rest less than 90 seconds between the sets. If you want to additionally burn calories then better include aerobics in your training program.

Gym Reps

Hitting The Gym Too Often

After you workout, your body “repairs” the damaged muscle fibers. This happens while your body is at rest. Therefore, often training sessions lead to a lack of recovery, which results in fatigue accumulation and over-training. So instead of more benefits, the often workout would most likely bring you harm. Keep in mind that the training of same muscle groups in consecutive days is not recommended. The best scenario for beginners is to hit the gym no more than 3 to 4 days per week.

Poor Self-Evaluation

If you are new at the gym, it is highly recommended to avoid the more complex exercises. Try with basic exercises first, learn the technique and establish your own way of embodiment. Even if you have learned to perform a particular exercise perfectly, there is a very big chance to lose the technique if you put some more weight on it. If you aware that you are not doing something in the right way, eliminate the errors one by one. Constantly work on technique progress, as well as, overall exercise performance improvement. You can even look yourself in a mirror while performing exercises or ask someone more experienced for advice.


First of all, the gym is not a place where you should be having fun or discussing different topics with friends all the time. Indeed the funnier the workout is the better, but you should not forget the reason why you are at the gym at first place. If you want to achieve significant results you have to step outside your comfort zone. You have to be productive and make your training sessions effective. Stay focused and do not waste your time in idle talk.

Unfortunately, the admission of some of the aforementioned mistakes leads to different consequences, that might prevent you from achieving your goals. Not only that you can completely waste your time, but the more important is that you can get yourself seriously injured. That’s why we recommend being completely focused during your workout, read more useful information and be curious.
Be curious in terms of gaining knowledge and always keep track of your progress. Analyse your training process and last but not least, trust proven experts and professionals with obvious experience. 

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