Beginner Gym Girl Guide: 8 Mistakes I Stopped Making (And What I Do Now)

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When I first started going to the gym, I did everything the hard way. I copied random workouts, avoided the heavy weights and wondered why nothing changed very quickly. I also spent wayyyyy too long there. I’m talking 7 days a week, twice per day?!?

Basically… I made all the beginner gym mistakes possible…

If you’re a new gym girl, or even if you’ve been lifting for a while but feel stuck, these are the 8 beginner mistakes I stopped making – and what helped me FINALLY make progress.

These tips would’ve saved me MONTHS of confusion … so hopefully they save you some stress too 💛

Common Beginner Gym Mistakes (That I Used to Make Too)

Mistake 1: Doing Random Workouts and Hoping for Results

This is one of the most common beginner gym mistakes, and I did it for agesss.

I used to walk into the gym and pick whatever machine was free. Or do random arm workouts, random legs and a bit of cardio … and expect my body to transform miraculously.

What I do now:

• Follow a structured training plan
• Stick to the same core movements long enough to see progress
• Track my lifts (I now use a specific app – but even just in my notes app would work)

Structure > vibes.

Mistake 2: Lifting Too Light (Because I Didn’t Want to “Go Heavy”)

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For ages I thought

“that weight looks too heavy for me”

When really … it wasn’t.

What I do now:

• Aim for RPE 7-9 on most sets, ensuring my form doesn’t break down.
• Increase weights when reps feel too easy
• Choose weights that challenge me, not the ones that look least scary.

Strength and build by pushing your limits – not staying in your comfort zone.

What is RPE?

Quick Note: What is RPE?

RPE stands for Rate of percieved Exertion – basically, how hard a set feels on a scale of 1-10

Here’s the easiest way to understand it:

RPE 5 –> You had about 5 reps left in the tank (pretty easy)
RPE 7 –> You had around 3 reps left
RPE8 –> You had around 2 reps left
RPE 9 –> You had around 1 rep left
RPE 10 –> Max effort. No reps left. Couldn’t do another if you tried.

Most of your working sets should feel like:
👉 RPE 7-9 = challenging but not failure

This helps you get stronger without burning out.

Mistake 3: Training Glutes… But Not Actually Training Glutes

I did donkey kicks, random cable stuff, exercises without weights….
Meanwhile my glutes were like … please.

What I do now:

Stick to the big glute builders:

• Hip thrusts
• RDLs
• Split squats
• Leg press (glute-biased)
• Cable abductions as an accessory

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And I focus on progression, not just variety.

Mistake 4: Not Eating Enough Protein

Not eating enough protein is easily one of the biggest beginner gym mistakes, especially for women!

I used to think “I eat healthy, that’s enough”
But healthy ≠ high protein.

I also used to listen to a lot of very misleading advice like “peanut butter is a good source of protein”… turns out it isn’t!

It’s great and I love peanut butter. But it’s a source of fat, not protein!

When I increased my protein intake, my strength, energy and recovery completely changed.

What I do now:

• Aim for ~ 160g protein per day. (Remember this value will be different for everyone!)
• Prioritize protein at every meal
• Plan meals in advance
• Use Protein Works whey to make it easier on busy days
• Keep high-protein snacks on hand (bars, yoghurts, shakes)

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See The Full Stack Here!

Mistake 5: Avoiding the Free Weights Out Of Fear

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I stuck to machines because I felt awkward touching barbells or dumbells (I was also terrified of simply walking over to the free weight sections!

What I do now:

• Practice movements with a lighter weight until they feel natural (no ego lifting!)
• Use machines AND free weights
• Stop caring what I look like because everyone is focused on themselves and 99% of gym goers are supportive and helpful!

Confidence grows when you do the thing, not when you wait to feel ready.

Mistake 6: Thinking More Days Automatically = More Progress

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According to NHS strength training guidelines, adults should include resistance training at least twice per week.

Overtraining is another very common beginner gym mistake that looks like “dedication” on the surface.

When I first started, I believed the classic gym-girl myth:

“The more days you train, the faster you progress”!

But I was half-assing every session because I was exhausted and sleep deprived!

I used to go to the gym every. Single. Day. Sometimes twice a day…. Then I dropped it down to 5-6 days a week, but the truth is… the sessions weren’t actually that hard.

I was tired, under-fuelled, and going through the motions.

More frequency … zero intention.

What I do now:

I still train most days – but the structure and purpose behind my week is completely different.

Here is what my current weekly routine looks like:

• Mon – Upper body (main strength session)
• Tues – Spinning (optional depending on recovery)
• Wed – Full body (main strength session)
• Thurs – Spinning (main cardio session)
• Fri – Lower body (main strength session)
• Sat – Yoga / active rest (often skipped if I’m away)
• Sun – Full body / Body Pump (often skipped if I’m away)

So yes, it is still a busy week.
But the difference now is:

• My prioroty sessions are Mon / Wed / Thurs / Fri
• Everything else is supportive, not essential
• If I miss a day (or two), nothing collapses
• My spin/yoga/body pump sessions are flexible, not forced
• I’m training harder, not just more

This means:

👉 My progress no longer depends on hitting a “perfect week”
👉 I can travel or have weekends away without stress
👉 The sessions that matter most get my best energy, not my leftovers
👉 I’m consistent because the structure is realistic for my life.

The takeaway for beginners

You don’t have to train 6 days a week.
you can if you enjoy it – but your main results will come from:

• 3-4 well-structured strength sessions
• Training close to failure with good form
• Movement you enjoy on top (spin, yoga, walking, classes)
• Making your routine flexible, not strict

Consistency comes from a routine that fits your life – not a routine that looks perfect on paper.

Mistake 7: Not Fueling Properly Around Training

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I’d go to the gym half-fuelled, wonder why my sessions felt rubbish and blame myself.

What I do now:

• Pre=workout snack: carbs + a bit of protein
• Hydration (I use Genesis Advanced Hydration from Protein Works)
• Creatine every day
• Protein post-workout to support recovery

Tiny changes that make a huge difference.

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Mistake 8: Comparing My Chapter 1 to Someone Else’s Chapter 20

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This one held me back for AGES

Social media makes it look like everyone progresses faster than you.
But you’re not behind, you are just on your own timeline.

What I do now when I’m training:

• Focus on my form, my weights, my habits … (and occasionally my boyfriends…)
• Celebrate small wins – did I eat a high protein breakfast? – yes! that is a win!
• Remember that results come from consistency, not perfection.
• Knowing that beginner gym mistakes are normal!

You do not need to look like anyone else. You just need to focus on building the strongest version of YOU.

So if you are a beginner gym girl (or coming back after a break), please remember these mistakes are SO SO normal.

If you’ve made any of these mistakes, you’re literally just human.

The key isn’t to avoid making any of these common gym mistakes completely – it is to learn from them, and give yourself grace whilst you figure it out 💛

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