Top 6 Beginner Workout Mistakes!

Beginner workouts are incredibly important since they set the foundation for all gains to come. In this video, I’m going to go over the biggest beginner workout mistakes that people make that undercut their ability to see the best results that they can get in the long run. I will cover everything from the importance of the bench press, squat and deadlift while remembering not to rely solely on them or attempt to lift too much weight at the expense of good form.

To start, full range of motion on exercises is incredibly important for anyone lifting weights. This holds true whether you are a beginner or even more advanced. The use of full range of motion helps to strengthen the kinetic chain while improving coordination. Many beginners lack joint coordination or awareness in space and instead will use shortened range of motions in order to trick themselves into thinking they are doing more than they are.

The compound lifts are key exercises for promoting the opportunity for full range of motion. Because they utilize multiple muscle groups and joints they allow you to load up the highest amounts of weights that you can on any exercise. That tends to create some fear of these exercises for beginners however. The sense of danger on these exercises is certainly higher than on a concentration curl but that doesn’t mean they should be avoided.

Instead, using weight that you can command and building a true strength base on top of that is the answer. If you start using weights that you can handle and continue to increase your strength on these lifts over time, you won’t fear the movement. As you see results come from performing these exercises you will become less self conscious of those around you and your fears of using weights that you feel are too light in comparison to what others are using.

Remember, we all start somewhere. Even the strongest guy in the gym started out using the bar. Keep adding weights only when you can perform the lift in good form. Too many so called experts think that it is a badge of honor to have a “strong” lift when it is nothing more than an average lift wrapped around a whole lot of bad form and compensation. Do not copy this. You may even wind up looking as bad as they do if you follow that advice.

From here you want to make sure that you do not approach your training and workout sessions lazily. What this means is that instead of just grabbing a bar, squeeze it for all its worth. The strength that is elicited by simply doing that will surprise you. Do not just move the bar from point A to point B, execute the movement and exercise with your highest intensity. You will need a great deal of grip strength as a beginner to take advantage of this but you can build that by not avoiding forearm work and remembering to rack all of your own dumbbells and plates.

[athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

[geekfitness]

Jeff, I am a 50-year old man who has lost 70 lbs. over the past 4 months, and have earned my life back. Your videos showed me how to fix my shoulder impingement, taught me how to do exercises the correct way, helped me improve my nutrition 100 fold, and most importantly, provided continued motivation and inspiraiton to transform not just my body, but my life. I feel better than I have in 30 years. I just wanted to thank you for all you do, and let you know the impact you've had on one person out of millions. You helped save my life.

[leonardorodriguez]

Legend says he uses a different Jesse in each video

[joalroselin]

1) Not doing full ROM
2) Ignoring the big lifts
3) Using weights you cannot command
4) Relying solely on the big lifts
5) Lazy training
6) No grip strength

[ranbirsingh]

jesse his really lucky. he got an amazing trainer..

[CostaClicks]

I literally hear Jeff’s voice whenever I’m in the gym telling me to do my reps correctly and to push myself to the limit.

[CarrionSmile]

Damn. I've been using Athlean X since 2009. I remember when the original website looked like shit and the YouTube channel was microscopic. Congrats to Jeff. I knew even back then there was something special here.

[UnathleticFitness]

Good luck to everyone hitting the gym for the first time. It'll be easier than you think and remember we all started from where you are!

[Publiclighthouse]

After years of lifting lighter weights and becoming more toned than muscular, I decided to get over my fear of doing heavy lifts, starting by incorporating squats into my workout. I was always afraid of hurting myself, hearing my knees unnecessarily crack or hurting my back with poor form. After watching Jeff's videos and those from another channel (Train Untamed), I resolved to start light and gradually work my way up as I felt more comfortable with the correct form.
My gym is small with only one squat rack and I usually see big guys on there with one or more plates on each side grunting, usually with awful technique. To avoid these types and the frustrated looks from others who might want to squat heavier weights, I started squatting early in the morning at 6am. Things were going pretty well for a couple of weeks until one of the gym trainers started showing up a little bit after me. He would loudly dump his bag just behind me, have a seat on one of the nearby machines and just stare at me. He expected me to move willingly without him even needing to ask. I never did.
This song and dance happened a couple more times. When I was putting my weights away during one session, he told me that people who lift lighter weights shouldn't be in the squat rack and needed to be strength training in a different part of the gym. I nodded my head and didn't say anything. The next time I was in the squat rack, he did the same thing. He dumped his bag behind me, sat down at one of the machines and said several times, "You can do the same type of workout over there. The same workout over there." I looked back at him and said, "Oh, okay" and just kept doing my workout. He walked back to his desk and said to his co-worker while smiling, "He doesn't want to listen. He doesn't want to move."
No, I don't want to move you a**hole. I made the effort to get up and be at the gym at 6am. I shouldn't have to move just because I am not lifting as heavy weights as you. If you want the squat rack, get there before me. I am a paying member and you have no right to tell me where I can or cannot lift weights if I am using the areas properly. What an entitled d*ck.

[qqidiwqehdfoiwqehoi]

Why did Arnold Schwarzenegger train on a desert island?
He wanted maximum isolation

[rickniu]

Most gyms are pretty empty at 5:30 AM. If you're self conscious about your weights, just go then :)

[michaelferencsik]

Love your content Jeff, I’m a 55 year old, Hall of Fame, natural bodybuilder and have been a personal trainer for 38 years. I always say a good trainer never stops learning. I take away something useful from everyone of your videos..Thanks and keep up the good work 💪🏻🌱

[jupiterone]

best fitness channel on youtube can't believe this is being put out for free.

[matsuokaemily]

Yep I avoided squats, deadlifts and chest exercises as a beginner. I finally stopped being self conscious and started doing those. It’s all about bettering yourself! 💪🏼

[ricksevans]

"letting trainer get your weights..." reminded me of a fundamental of gym etiquette: "If you're strong enough to lift it, you're strong enough to re-rack it." Can you do a video on this, please?

[rickhopper]

You are a definite inspiration to me personally. Just finished this video and am really ready for this.
I am a 60 year old man who is going to have 3 major surgeries starting the 13th of this month and running thru the 21st of January. I started a weight loss program on Sept. 15 at 249 lbs and as of today am down to 218 lbs. My plan is to, once I start my Phys. Therapy, to continue training with the help of you and your videos.
1st time in my life that I have made this decision. Have looked at a number of training vids from others and am sure yours will do me the most good.
Started my new lifestyle with pictures of how I looked on Sept 15th and will continue every 6 months to see what my progression looks like.
Something I am interested in is if you have any post operative training vids that can address the lumbar and rotater cuff or (shoulder) area without doing damage to those.
My Phys therapist, Daniel, is amazing and will get me on the right track and has already got me started on your core strengthening beginner program, but I was hoping that once I am released from her you could refer me to some applicable vids.
Thanks for your time and hope to hear from you!!!

[asaldi]

I give props to Jesse for being humble enough to admit his mistakes in front of everyone. He’s strong inside and out 🙏🏾

[icejumperke]

ATHLEAN SQUAAAAD 💪
Jessy’s no beginner anymore! 😱 Especially with a trainer like Jeff in his life! 💪

[AllanGildea]

Superb teacher in Jeff. Superb student in Jessie.

[zachz]

Me: *Walks out of the gym after I've worked out*


Jeff: Don't do that