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First time at gym? Fitness coach shares common beginner mistakes to avoid

First time at gym? Fitness coach shares common beginner mistakes to avoid ByAdrija Dey Apr 14, 2025 06:00 AM IST Share Via Copy Link Gym can help you with your fitness goals.  Stepping into your gym era and finally locking in with enthusiasm brings a wave of thrilling excitement and a fair bit of confusion, […]

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First time at gym? Fitness coach shares common beginner mistakes to avoid

First time at gym? Fitness coach shares common beginner mistakes to avoid

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Apr 14, 2025 06:00 AM IST

Gym can help you with your fitness goals. 

Stepping into your gym era and finally locking in with enthusiasm brings a wave of thrilling excitement and a fair bit of confusion, too. Inspired by the fitness videos you’ve seen on social media, you might feel tempted to try everything at once and bring your A-game to every workout. But diving in headfirst without a plan is one of the most common rookie mistakes. While it is certainly an important milestone in your fitness journey when you join the gym and take it seriously, it’s important not to get carried away.

Don't get carried away and instead keep focusing on your goals when you join the gym.(Shutterstock)
Don’t get carried away and instead keep focusing on your goals when you join the gym.(Shutterstock)

In an interview with HT Lifestyle, AsadHusain, Fitness coach, CEO and Founder of OddsFitness, shared five big mistakes beginners make.

Asad said, “Walking into a gym for the first time is a huge step, but it can go sideways fast if you’re not intentional. Most people either overdo it, train without a plan, or focus more on looking busy than actually training smart. And then they wonder why their body doesn’t change. If you’re new to this, be mindful of these rookie mistakes that can be the difference between progress and plateaus. Every workout should have a goal, a purpose, and a plan. Start with clear SMART goals. Get a professional to teach you form. Respect the warm-up. Avoid ego lifting. And treat your gym time like it matters because it does. You don’t need to train hard every day. But you do need to train smart every time. That’s the difference between just showing up and actually progressing”

Asad Husain further elaborated on these 5 common mistakes gym beginners make:

1. Not setting a SMART goal

Don't blindly copy workout routines you see online.(Shutterstock)
Don’t blindly copy workout routines you see online.(Shutterstock)

This is probably the most overlooked but critical mistake. If you don’t know why you’re walking into the gym, your workouts are going to reflect that confusion. Most beginners either say “I just want to get fit” or copy random routines they saw on YouTube. That’s not a strategy. That’s wishful thinking.

Every person in the gym should be working toward a SMART goal, something Specific, Measurable, Achievable, Relevant, and Time-bound.

Don’t just say “I want to lose weight”. Say: “I want to lose 5 kg in 8 weeks by training four times a week and tracking my meals daily.” That’s a goal that sets direction, keeps you accountable, and gives your training real purpose.

2. Overtraining on day one

Don't exert yourself too much on day 1.(Shutterstock)
Don’t exert yourself too much on day 1.(Shutterstock)

Your body doesn’t care how motivated you feel it cares how well you recover. First-timers often push too hard too fast. They try to do everything at once weights, cardio, abs, maybe even throw in a HIIT finisher. Then they’re sore for five days, lose momentum, and quit.

Start simple. Focus on getting your form right, understanding basic movements, and training consistently. Think of your first month as “building the foundation,” not “going beast mode.”

ALSO READ: Should women lift weights? Know the truth and how one should get started properly

3. Poor form and copycat lifting

Personal trainer helps you guide and personalise your workout regime as per your body's needs.(Shutterstock)
Personal trainer helps you guide and personalise your workout regime as per your body’s needs.(Shutterstock)

You don’t need to lift heavy weights to prove anything, especially not to strangers. Bad form and lack of stability (at joints ) are some of the fastest ways to get injured and develop nagging pain that ruins your training.

If you can, invest in a personal trainer for at least the first 3–6 months. Not for motivation but to master form, learn how to progress, and build a proper plan tailored to your body. That alone can fast-track your results and prevent a lot of wasted time.

4. Treating the gym like a social hangout

The gym is not a place to socialise.(Shutterstock)
The gym is not a place to socialise.(Shutterstock)

Yes, gyms are social spaces. But too much talking between sets, scrolling on your phone, or trying to look busy without actually working is where most people waste 50% of their time. It’s called social loafing when people underperform in group settings because the attention is shared.

The gym isn’t a coffee shop. It’s a place to train. Be present. Time your rest. Focus on execution. You can connect with people, sure, but your priority should be putting in meaningful work.

5. Skipping warm-ups and cool-downs

Stretch properly and get your warm ups done before hitting the equipment. (Shutterstock)
Stretch properly and get your warm ups done before hitting the equipment. (Shutterstock)

Rushing into your workout without a warm-up is like slamming the accelerator on a cold engine. At best, you’ll feel stiff. At worst, you’ll get injured. A 5–10 minute dynamic warm-up (think bodyweight squats, lunges, arm circles) preps your joints and activates your muscles.

Same goes for the cool-down. A few minutes of light stretching or mobility work post-training can help with recovery and prevent next-day soreness. It’s not just for flexibility, it’s part of training smart.

ALSO READ: New to yoga? Expert shares beginner-friendly asanas and how to build a routine

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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Patriots Crowned ECAC Champions at Final Home Meet of the Season

Fairfax, Va. – The George Mason Women’s Track and Field team closed out their 2025 home season in spectacular fashion, claiming the title of ECAC Champions at the final home meet of the year. Freshman Cameron Portis got the day started with a strong showing in the discus, placing fifth with a mark of 46.77 […]

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Fairfax, Va. – The George Mason Women’s Track and Field team closed out their 2025 home season in spectacular fashion, claiming the title of ECAC Champions at the final home meet of the year.

Freshman Cameron Portis got the day started with a strong showing in the discus, placing fifth with a mark of 46.77 meters. Fellow freshman Morgan Ryerson reached the podium in the 100m hurdles, securing third place with a time of 14.47 seconds.

On the men’s side, the 110m hurdles proved to be a standout event. Davian Burke captured first place with a time of 14.30 seconds, followed closely by Albert Asare, who took second with 14.32 seconds.

In the 400m hurdles, Helena Santacana turned in a solid performance, placing fourth with a time of 1:01.82. Ashton King recorded a new personal best in the 200m, finishing in 21.48 seconds to take sixth place.

Distance standout Ellie Desmond claimed the individual title in the 3000m, crossing the finish line in 9:47.19. Teammate Nourene Nabbus, competing just a day after the 3000m steeplechase, ran a new personal best in the 3000m with a time of 10:16.25.

Next Up:

George Mason heads to Jacksonville, Florida, for the NCAA First Round, aiming to qualify for the NCAA Championships in Eugene, Oregon.





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Illini West’s Coleman Gilpin looks to continue progress with SCC track and field

QUINCY (WGEM) – Illini West High School’s Coleman Gilpin will be traveling north after signing with Southeastern Community College track and field recently. Gilpin shared he plans to specialize in the 400-meter dash during his college career. After only starting track his sophomore year of high school, he’s excited for more growth and new experiences […]

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QUINCY (WGEM) – Illini West High School’s Coleman Gilpin will be traveling north after signing with Southeastern Community College track and field recently. Gilpin shared he plans to specialize in the 400-meter dash during his college career. After only starting track his sophomore year of high school, he’s excited for more growth and new experiences with his new team.

“I’m looking forward to going to different places,” said Gilpin. “I think they go to places like Florida and Kansas City. I’m hoping to get as far as I can, honestly, and improve upon myself. Just me versus me and find out the best runner I can be.”

Gilpin still has a couple more weeks in an Illini West uniform. He’ll take to the track for sectionals this coming Friday.



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Atwwood homers twice and drives in four to send No. 6 Texas past UCF 9-0

Atwwood homers twice and drives in four to send No. 6 Texas past UCF 9-0 – myMotherLode.com   Link 0

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Redbirds’ Secure Runner-Up Finishes and Three Individual MVC Titles on Day Two of MVC Championship

Story Links CARBONDALE, Ill. – The Illinois State track & field program closed out the 2025 MVC Outdoor Track & Field Championship at the Lew Hartzog Track & Field Complex, Sunday afternoon. The Redbirds squads each secured runner-up finishes across the two-day event. The men’s team finished with 151 points […]

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CARBONDALE, Ill. – The Illinois State track & field program closed out the 2025 MVC Outdoor Track & Field Championship at the Lew Hartzog Track & Field Complex, Sunday afternoon.

The Redbirds squads each secured runner-up finishes across the two-day event. The men’s team finished with 151 points as the women’s team tallied 116 points.

In the early hours of day two, Freshman Victor Byaundaombe took home the MVC title for the men’s triple jump. Byaundaombe recorded a 14.94m (49-0.25) on his fifth attempt to secure the win and claim his first individual conference championship of his career. 

Junior Lindsey Miller successfully defended her title in the women’s 100m with a time of 11.54. Miller’s time is a new personal best mark and remains fifth in Illinois State history. 

Junior Rob Pulliam secured the top spot in the Valley for the men’s high jump following a clearance at 2.02m (6-7.50). Pulliam’s win marks his first MVC individual title of his career. Freshman Trey Thomas finished on the podium alongside Pulliam after his third-place finish, after he cleared the bar at 1.99m (6-6.25).

Senior Kiley Sanders closed out the heptathlon with a second-place finish with 4923. Sanders’ runner-up effort marks the highest finish at the MVC title meet in her career. Sanders’ point total is also a new personal best and moves her to 10th in Illinois State history for the heptathlon

In the men’s decathlon, Senior Ariel Atias secured his eighth career MVC medal with a runner-up finish after he tallied 6945 points. Sophomore Ryan Schaefer recorded a fourth-place finish and a new personal best point total of 6652. Schaefer’s total also saw him move to seventh all-time in Redbird history for the decathlon.

Sophomore Ava Lawless secured her second career MVC medal after a runner-up finish in the women’s triple jump. Lawless recorded a jump of 12.21m (40-0.75), a top-10 mark and moves her to 10th in Redbird history.

Junior Jake Welch secured a runner-up finish with a time of 46.82 in the men’s 400m. Welch improved on his top-10 mark he set this season in Texas and moved to eighth in program history.

Senior Kevyere Mack earned his first career MVC medal with a runner-up finish in the men’s 110m hurdles. Mack recorded a time of 14.20 and improved on his top-10 mark he set on Saturday.

In the women’s 100m hurdles, Junior Erin Starks and Senior Corrina Courser earned podium finishes after finishing second and third. Starks recorded a time of 13.51 as Courser followed with a mark of 13.62.

Junior Enyinnaya Nwagwu, Jr. tallied a runner-up finish with a time of 20.82 in the men’s 200m. On the women’s side, Junior Erin Starks finished third with a time of 23.86 to secure a podium finish in both the men’s and women’s 200m events for the Redbirds.

In the men’s and women’s 4x100m relays, each team earned a runner-up finish. The men’s team of Reed, Welch, Nwagwu, and Paul finished with a time of 39.91, the second fastest time in program history. The women’s team of Courser, Starks, Miller, and Daniel also finished second with a time of 44.83, the third fastest mark in Redbird history.

Along with the three individual champions and several podium finishes, the Redbirds also had numerous point scores on day two. The full list of point scores is provided below:

Cole Stevens, Weight Throw, 7th

Astor Snaider, Triple Jump, 5th

Rob Pulliam, Triple Jump, 5th

Madison Saunders, Triple Jump, 4th

Adison Scott, Hammer Throw, 6th

Kane Shields, 1500m, 7th

Julian Baker, 1500m, 8th

Grace Erb, 1500m, 8th

Cambria Geyer, 100m hurdles, 5th, 400m hurdles, 4th

Evan Watson, 400m, 6th

Enyinnaya Nwagwu, 100m, 4th, 200m, 2nd

Zach Paul, 100m, 5th

Colleen Zeibert, 800m, 7th

Lindsey Miller, 200m, 5th

Immaculate Daniel, 200m, 8th

Maggie Reed, 5000m, 7th

Nick Doud, 5000m, 7th

UP NEXT

The Redbirds will wait and find out which student-athletes will be representing Illinois State in College Station, Texas for the NCAA Division West First Round, which begins on Wednesday, May 28.



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Assistant Men’s and Women’s Tennis Coach in Biddeford, ME for University of New England

Details Posted: 18-May-25 Location: Biddeford, Maine Type: Full-time Categories: Coaching Sector: Collegiate Sports Required Education: 4 Year Degree The University of New England, a NCAA Division III member of the Conference of New England (CNE) is accepting applications for the position of Assistant Men’s and Women’s Tennis Coach. This position is a full-time, 12-month assignment […]

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Details

Posted: 18-May-25

Location: Biddeford, Maine

Type: Full-time

Categories:

Coaching

Sector:

Collegiate Sports

Required Education:

4 Year Degree

The University of New England, a NCAA Division III member of the Conference of New England (CNE) is accepting applications for the position of Assistant Men’s and Women’s Tennis Coach. This position is a full-time, 12-month assignment with full benefits.


The tennis programs will commence varsity competition beginning in the 2025-26 academic year. The Nor’easters will practice and compete at a newly-renovated, state-of-the art on-campus facility located just minutes from some of the most picturesque beaches in the region.


Reporting to the Head Men’s and Women’s Tennis Coach, the successful candidate will assist in creating and prioritizing a first-class NCAA Division III student-athlete experience. The Assistant Coach will be responsible for on-court coaching and teaching and will assist the head coach with various administrative tasks including planning travel, coordinating meals, maintaining an equipment and uniform inventory, and other duties as assigned.


A bachelor’s degree is required. Preference will be given to those candidates with previous collegiate coaching experience or have an equivalent combination of education and experience that demonstrates comparable knowledge and skills


Review of applications will begin immediately and will continue until the position is filled. Interested candidates should apply by submitting a cover letter, resume, and list of three references to https://une.peopleadmin.com/postings/21997


Consistent with federal and state law and University policy, the University of New England is committed to the fundamental concept of equal opportunity for all of the members of the University community. The University prohibits and will not tolerate discrimination in employment, the provision of academic services or in any other area of University life based on race, color, sex, physical or mental disability, religion, age, ancestry, national origin, sexual orientation, gender identity and/or expression, ethnicity, genetic information, HIV status, or status as a veteran. Prohibited bias factors will not be permitted to have an adverse influence upon decisions regarding students, employees, applicants for admission, applicants for employment, contractors, volunteers or participants in and/or users of institutional programs, services, and activities.

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About University of New England

The University of New England is a private NCAA Division III institution located on the beautiful Southern Maine coast. The Nor’easters sponsor 19 varsity sports and are a member of the Conference of New England (CNE) and the National Intercollegiate Rugby Association (NIRA), with affiliate membership in the Little East Conference for the sport of women’s swimming.


Connections working at University of New England



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