5 Problems First-Time Exercisers Face And How To Overcome Them

Congratulations on your decision to make working out part of your weekly routine. It’s one of the best decisions you could make and you will be a lot healthier and happier because of it. The common saying, “a healthy body leads to a healthy mind” comes to mind.

The truth is that not many people who start exercising are able to make it something they stick to for the rest of their lives. Many lose their motivation due to a number of problems people who are working out for the first time tend to run into. Let’s take a look at some of these problems and explore how to get past them.


1) Not Warming Up

Most people want to instinctively get to work when they get into a gym. You are motivated to start working towards your fitness goals, and you are surrounded by people who are gritting their teeth and grunting while pumping huge weights. It sends a signal to your brain to get right to work.

The thing is, warming up sets the tone for your entire workout. You range of motion is improved because your muscles are ready for your workouts and not in a relaxed state. You also feel more of a pump when you are properly warmed up.

  • Overcoming The Temptation To Not Warm Up

Always remind yourself that warming up allows your muscles to prepare for your workout. You’ll be able to perform more reps because of it, so resist the urge to skip it. There are countless ways to warm up before working out. Body weight squats, pushups, and jumping jacks are a great way to get your blood flowing.


2) Working Out With The Wrong Weights

The type of weights you work out with determine the type of results you get from your workout. That is why it is extremely important that you clearly define what your fitness goals are before starting a new routine.

  • Figuring Out The Right Weight To Use

As a general rule, heavier weights help you to build bigger, more powerful muscles, while lighter weights tone your muscles. Using something in between typically improves your strength and endurance. Take the time to research workout programs that produce the type of results you want.

Also, keep in mind that weights one person considers heavy might be light for someone else. Resist the urge to compete with others in the gym as that only leads to diminished results in the long run.

Generally speaking, a weight that you can only move about 4-8 times is heavy for you, promoting muscle size and power. If you can move it 8-12 times most of the results you get will be strength and conditioning based. If you go for 12-20 reps, your workouts will improve your muscle definition.

Aim for two to three sets for each exercise when you first start working out.


3) Going Too Heavy Before Learning Proper Form


When you first start working out, using the proper form is important. It ensures the exercise targets the right muscles as intended. For this reason, it is better to lean towards the lighter side of weights when you start a fitness program. There is always an urge to imitate what you see others doing, especially when everyone in the gym seems to be working out with heavier weights than you. If you pay close attention, you will quickly realize some of these people are not even doing the exercises properly.

  • Overcoming The Urge To Use Heavier Weights Than You Can Handle

The good news is that it won’t take long for you to learn how to perform the exercises you incorporate into your fitness program. Once you can do these exercises properly, you can move up to heavier weights, especially if your goal is to bulk up or become stronger.

Always remember that all those people you see working out with heavy weights at the gym started from about the same place you are starting from. Remember that your body does not care how heavy the weights are. It simply responds to how you stimulate it in the gym. You can have bigger muscles and be more ripped than people who work out with heavier weights than you do. It actually a quite common thing.


4) Not Planning Your Workouts

When it comes to getting the most out of your workouts, planning things out goes a long way. You can’t just work out one day, then show up at the gym the next time you feel like it. You will get diminished results doing that and you will eventually give up on working out.

  • Make sure you plan things out

Working out is an exact science and we know your body responds well to consistency. Come up with a workout routine and try your best to never miss a workout. If you are new to working out, targeting each muscle group once a week is enough.

Come up with a fitness schedule that works with your personal and work schedule. You can break it up any way you like as long as you target each muscle group once each week, and give each muscle time to recover between workouts.

Some people prefer a five day a week fitness schedule, while others only have enough time for two workout sessions a week.


5) Not Getting Enough Rest

Here’s the funny thing, your body does not build any muscle while you are working out. Muscles are built while you rest.

  • Overcoming The Urge To Skip Rest Days

Come up with other things to do besides working out on rest days. Always remind yourself that overtraining takes away from the gains you should be enjoying. Also, make sure you are getting adequate amounts of sleep each night. That’s when most of the muscle building and repairing of your body happens.


If you’re looking to start exercising and are looking for a fun full-body workout, give martial arts a try. Sign up for a complimentary trial class today!

Book your complimentary trial class with our World Champions below!

Please fill out all required fields

If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:

Evolve MMA (Far East Square)
26 China Street
Far East Square #01-01
Singapore 049568
Phone: (65) 6536 4525

Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: (65) 6536 4556

Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: (65) 6288 2293

More in Fitness

Also On Evolve

BJJ 101: The Americana

BJJ 101: The Americana

The Americana, also known as the key-lock in wrestling, and ude garami in Judo is a shoulder lock in Brazilian Jiu-Jitsu that applies pressure on the shoulder of the opponent by bending the arm at…