Name: Playbook - Sarah Herse - FAQ: Top 3 Beginner Training Mistakes
Uploaded: 2023-08-15T21:29:05.497Z
Duration: 5 min
Description: FAQ: Top 3 Beginner Training Mistakes

I've trained a lot of people over the years and I've definitely noticed a few common mistakes that beginners tend to make in the gym. Heck  - even I have been guilty of these! Hopefully this guide will help you if you're just getting started & want to maximize your results!

1. Too much volume and not enough intensity:
Don't waste your time with excessive easy reps in the gym. Those are not very effective at changing your body composition. Instead, focus on lifting heavy weights that will challenge your muscles and allow them to grow.

2. Not enough rest between sets: 
Resting between sets allows your body to recover so you can repeat the same effort and stimulate the muscle effectively. For lighter/isolation movements rest 30-60 seconds b/w sets and for heavier compound lifts rest 1-3 minutes b/w sets.

3. Chasing soreness instead of progress:
Soreness is not necessarily an indicator of effective training or muscle growth. Excessive soreness could be a sign that you're not recovered from your workout & could interfere with your next session. Instead, focus on markers of progress like the ability to increase weight on an exercise or get more reps with the same weight, or perform a movement with better form & range of motion!

Top 3 Beginner Training Mistakes:

1. Too much volume and not enough intensity:
Don't waste your time with excessive easy reps in the gym. Those are not very effective at changing your body composition. Instead, focus on lifting heavy weights that will challenge your muscles and allow them to grow.

2. Not enough rest between sets: 
Resting between sets allows your body to recover so you can repeat the same effort and stimulate the muscle effectively. For lighter/isolation movements rest 30-60 seconds b/w sets and for heavier compound lifts rest 1-3 minutes b/w sets.

3. Chasing soreness instead of progress:
Soreness is not necessarily an indicator of effective training or muscle growth. Excessive soreness could be a sign that you're not recovered from your workout & could interfere with your next session. Instead, focus on markers of progress like the ability to increase weight on an exercise or get more reps with the same weight, or perform a movement with better form & ROM

Top 3 Beginner Training Mistakes

FAQ: Top 3 Beginner Training Mistakes

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

FAQ: Top 3 Beginner Training Mistakes

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