Watching a toddler try to kick a soccer ball will bring a smile to your face. He’s giving it his all, trying to coordinate his leg, foot, speed and balance to make contact with the ball. His intentions are focused on succeeding and if he’s lucky he’ll push that ball, feel success and try again. We’ve all been that toddler. Trying something for the first time, feeling inadequate, but wanting very badly to succeed. There’s nothing wrong with being a rookie. Even professional athletes get rookie status. But staying a rookie is not a place you want to remain. Avoid these six mistakes and you’ll soon be out of the rookie zone and headed toward athlete status.
Too Heavy too Soon– Your body is going to need time to get used to your new exercise routine. If you’re starting from scratch, give yourself 4-6 weeks of moderate exercise before laying down the hammer. If you’re already exercising, 2-4 weeks of gradual ramping up in volume or weight will give your body time to recover and adjust to your new work load.
Not Enough Rest between workouts– Going hard every day will lead to injury and burn out. If you feel like a Mack truck hit you when you wake up, you should take a day off. Or at least do some active recovery work like get on the rower, go for a walk or complete an extended stretching session. Make sure you have at least one rest day each week, preferably two non-consecutive days.
Unrealistic Expectations– We are an impatient culture and it’s no different with our bodies. Gaining weight and losing muscle doesn’t happen overnight and so taking it off (or putting it on) won’t either. Give yourself 6-12 months to see major changes in your physique. Allow yourself some failure along the way. Regardless of your expectations, commit to showing up and exercising for the next year and then reassess.
Too complex of a workout– KISS (Keep It Simple Stupid) is a great motto to use when you first start out. Learn one movement at a time and use couplets (2 moves) or triplets (3 moves) in your workouts. A simple rotation of squats, push ups and sit ups is a great full body workout that requires no equipment. If you’re not sure how to perform an exercise, watch a few videos of someone demonstrating the move with proper technique. Start at an embarrassingly light weigh to learn technique and work your way up only after having mastered the form. The squat is a great starting point. Click to see The Squat Demo.
Intensity over Consistency– It’s great that you’re excited and want to give it all in the gym. Just make sure you come back this week. Don’t blow yourself out in one workout and are so trashed the next day you can’t even think about grabbing your workout bag. Better to give 85% and get three sessions in this week than only one this month. The best athletes are the ones who show up everyday to work. Learn consistency and you will be rewarded.
No coaching– Invest in some good coaching on the front end. You need feedback about your form, especially at the beginning when you’re forming new muscle patterns. Your muscles will remember how you move, and you want good habits to form early. A good coach will be able to set up some initial goals and workouts as well as instruct you through fundamental movements.
Looking for some coaching? Check out our On Ramp Program – five sessions on the fundamentals of CrossFit at Blue Wave Fit.
Priscilla Jones is a mother of four and co-owner with her husband of CrossFit 1088, a family-friendly CrossFit and concierge personal training facility in Ocala, FL. You can reach her at priscilla@bluewavefitocala.com.
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