Top fitness mistakes beginners make

Starting your health and fitness journey is equal parts exciting and overwhelming!

Exciting - because you’re about to discover the amazing world of exercise and nutrition, and experience all the amazing benefits that come with implementing a productive routine that promotes health and wellness. 

Overwhelming - because, well...where do you start? There is so much conflicting information available, and it’s easy to lose your way before you even get close to forming lasting habits. 

I have once been a complete beginner myself, and there are so many things I wish I’d known when first stepping my foot at the gym or trying to plan meals. And to no surprise, I see many of my BBR clients initially struggling with all the same things, and asking really similar questions!

Our Ambassador Bex agrees, noting that upon first starting to get into fitness, she eventually “couldn’t keep up with the restrictive lifestyle while still having a negative body image”. Over the years, she has found herself yo-yo dieting and trialling multiple plans, which ultimately were not effective. Of course, things were much different with BBR - Bex says: “BBR has educated me. I’ve learnt so much about nutrition, self love, finding the workouts that work for me, consistency and so much more! What I’ve learnt in this journey has helped me undo years of negative diet and exercise fads that I believed were true”

Bex’s and others’ incredible BBR journeys have inspired me to put together a list of common fitness mistakes that are often made when just starting out. I really hope these place you ahead and help avoid disappointment that often follows adhering to ineffective strategies!

Here are 6 common beginner fitness mistakes!

Of course, every journey is unique, and not everyone falls into the exact same little traps along the way - but I find the following 6 beginner mistakes some of the most common!

#1 Overwhelming yourself

I know you’re very eager to get started, but jumping head over heels into a completely new routine can sometimes backfire!

Be strategic and avoid overwhelming yourself from the get go! It’s fine to set ambitious goals, however it’s also not fair to beat yourself up for small hiccups along the way.

For example, if you’ve never exercised before, chances that you will be able to sustain 6 workouts a week straight away are pretty small! Even if you set time aside and eliminate all distractions, you will likely be simply too sore to workout almost every day, as it will take a bit more time for your body to adjust. This is COMPLETELY normal!

Similarly, this goes to 100% adherence to every single nutrition guideline, being able to perform the most advanced variation of each move straight away, or getting through timed circuits with no extra mini-breaks.

Instead of overwhelming yourself, I want you to do to 3 simple things every single day:

  1. Wake up 
  2. Assess how you’re feeling and what you have planned for the day
  3. Do your absolute best in your given circumstances!

Little by little becomes a lot - I promise you that consistent daily efforts will add up to amazing results.

#2 Guesstimating everything

This goes both to nutrition and training - and makes tracking progress so much more difficult!

For example, if you have no idea how much you’re actually consuming during the day, you will never truly know whether your progress is a bit slow because you need a dietary adjustment - or for a completely different reason. No one says that you need to track every meal for the rest of your life, but taking the time to understand your requirements and take control of your intake will save you a lot of time and frustration in the future. 

Likewise, if you’re unsure how you’re traveling with your workouts, it’s very hard to assess strengths and areas for improvement. By recording basic information for every workout - such as weights used, reps, sets, struggles and wins - you will be able to optimise and adjust your training to achieve the best results and challenge yourself! For example, if you’re easily pumping out 20 push ups on your knees, I’m more than certain it’s time to start working on full push ups 😉 - and so forth. 

#3 Not having a plan

Failing to plan is planning to fail!

Not having a clear road map to achieving your goals is one of the biggest progress killers. It’s OK to adjust it along the way - but having no plan at all is like driving somewhere new without a map: the chances of getting there efficiently are pretty slim. 

I would love to work with you to help create a plan tailored to your goals! 

For example, my 6 Week Challenges are great for all fitness levels and cater to a variety of training styles - and right now, for the first time ever, you can secure your spot with a 20% discount! 🎉🎉🎉


I can’t wait to work with you!

#4 Falling for quick fixes

From fad diets to gimmicky fitness products (hi and bye, waist trainers), the internet is full of quick fixes that can be really tempting to try.

I feel you, sis - everyone wants to achieve results fast!

But please remember: if something seems too good to be true, it most likely is. Nothing beats hard work and dedication, which also happens to be the only sustainable way to achieve lasting results!

#5 Relying on supplements

Fitness supplements make a lot of claims, and as a beginner, it’s easy to feel like you MUST build a solid stash to succeed.

I myself used to take lots of supps - casein, BCAAs, L-Carnitine, L-Glutamine, name it, I have probably tried it!

However, eventually it really dawned on me that supplements don’t seem to be contributing significantly to my progress. I cut most of them out (except for protein powder, which I find tasty and convenient, and magnesium that I personally notice great benefits from) - and nothing changed!

When starting out, it’s so much more important to put emphasis on quality nutrition and effective training protocols! Most fitness supplements contain ingredients that are easy to get elsewhere - for example, fat burners and pre-workouts are basically caffeine bombs, and I’d much rather just have my cup of coffee instead.

And if you are considering supplementation - I highly recommend talking to your doctor first, to ensure a certain product won’t harm your health or interfere with your medications.

#6 Forgetting about fun

While reaching your goals will undoubtedly require a certain amount of discipline and dedication, you simply won’t be able to keep going unless you learn to find fun and enjoyment in your routine!

“Fun” and “exciting” look different for everyone - so find what works for YOU!

Maybe it’s taking a dance class instead of that cardio session. Perhaps, it’s time to tinker with some recipes to create delicious foods that fit your macros. Working out with a squad of like minded Queens can be very uplifting, too - so hop on the forum and see if there are any BBR gals living in your area or wanting to do a sweat sesh with you over Zoom.

Get creative - your journey is supposed to be a positive experience, and there are so many ways to fall in love with nourishing your body and move it in ways that feel great!


I hope this blog has helped you troubleshoot some common issues faced by beginners!

Remember: no matter the setbacks, you can achieve anything you set your mind to. So get to work, girl - I’ll be watching 🔥

Much love,

Rach xx