10 Mistakes Beginners Make in the Gym and in the Kitchen

Starting a new fitness journey can feel exciting, but also a little overwhelming.

You show up to the gym ready to lift, and in the kitchen, you’re trying to get it all right. But even with the best intentions, beginners often make mistakes that slow progress, create frustration, or worse, get them hurt.

We’ve been coaching regular folks just like you for over 10 years, and we made plenty of mistakes along the way. Now we’re here to help you shortcut to health and fitness without making those mistakes.

Here’s a breakdown of the 10 most common mistakes we see and how to fix them. This blog was adapted from episode 454 of our Podcast.

You can check out the full episode on YouTube, Spotify, or Apple Podcasts.

Ok, let’s go!

Top Mistakes Beginners Make In the Gym

1. Skipping the Heavy Compound Lifts

If your training consists only of isolation exercises like bicep curls, tricep extensions, or leg extensions, you’re missing the real engine of body transformation. Heavy compound lifts like the back squat, deadlift, bench press, and overhead press move multiple joints, engage multiple muscles, and trigger hormonal spikes (testosterone, growth hormone, and adrenaline).

You might think, “I’m not a powerlifter! I just want to tone up.” But here’s the thing: compounds build the muscle and burn the calories that make everything else work better. They’re the secret to real body composition change.

How to start heavy safely:

• Get a coach to review your form.

• Start small, even with just the barbell.

• Add weight in small increments gradually over time.

• Be patient. Strength and muscle will come. Don’t rush it.

2. Not Using Full Range of Motion

Half-reps aren’t helping anyone. Whether it’s push-ups, presses, or squats, cutting your movement short reduces effectiveness and can even increase injury risk. Think of it this way: if you aren’t moving through the full range, you aren’t engaging the muscles fully.

The saying goes, “Strength is gained in the range of motion it’s trained”.

Need a free training program? Click the button below.

3. Swinging Weights Instead of Controlling Them Just So You Can Lift Heavier

Ego lifting is a common trap. You swing the bar to lift heavier weights than you should, but all that momentum means your muscles aren’t doing the work, and your joints are taking the hit.

Focus on controlled lifting through a full range of motion, even if you have to go lighter.

4. Not Using Good Form When Moving Weights Around The Gym

Even outside the lifts, proper mechanics matter. Picking up dumbbells or weights with a curved back or dropping weights carelessly might seem minor, but over time, it adds up to pain and injuries. Treat every movement in the gym like a lift.

5. Doing What You Like To Do, Not What You Need To Do

It’s tempting to stick to your favorites… Bench press, curls, and skipping cardio or squats. But real results come from doing what your body actually needs, even if it’s not your favorite. The exercises you avoid are often the ones driving the change you want.

Ok, let’s move on!

Top Mistakes Beginners Make In the Kitchen

1. Trying To Change Everything All At Once

Motivation is high at the start, so we assume we can overhaul every habit overnight. We cut out sugar, alcohol, fried food, meal prep every meal, and suddenly life gets busy, and…nothing sticks.

Better approach: Pick a few key habits and nail those before layering more on. Consistency beats perfection.

It’s how we help our 1:1 nutrition clients get results like this:

Want Better Results?

Get a better plan!

2. Eating Too Much “Healthy Food”

Just because a food is gluten-free, grain-free, organic, or paleo doesn’t mean it’s calorie-free. Overeating acai bowls, energy balls, or protein pancakes still adds up. The population isn’t overweight because of “bad” foods; it’s because of calorie overload, even from “healthy” sources.

3. Continuing to Drink Calories

Unfortunately, drinks don’t magically bypass your calorie count. Soda, alcohol, creamers, and juices all contribute calories that don’t fill you up. You might eat a full day’s worth of food and then sip 200–500 extra calories without realizing it.

4. Counting Calories or Macros Too Soon

Tracking can be a powerful tool, but only if you first understand nutrition and have solid habits in place. Jumping straight into meticulous tracking is just another unsustainable diet. Start by building awareness and simple habits first, then track for insight, not punishment.

5. Failing to Prepare

You don’t have to become a Tupperware meal prepper, but if your fridge and pantry aren’t stocked with foods that support your goals, guess what happens when life gets busy? You grab whatever is convenient. Plan ahead, even in small ways. This includes thinking through eating out or social situations.

Need some help building your healthy grocery shopping list and a way to turn those foods into delicious meals?

Grab our free Grocery & Meal Prep Guide: https://www.digitalbarbell.com/groceryguide

Your gym and kitchen choices are the foundation of your results.

Heavy compounds in the gym set the stage for hormonal and muscular changes, and simple, sustainable nutrition habits keep your body fueled without burnout.

Avoid these 10 mistakes, and you’ll save time, protect yourself from injury, and get the body you actually want, without chasing every new fad on the internet.

All our best!

Jonathan & Blakley