Top 5 Gym Mistakes (Almost Everyone Makes #2)
- Kiki Cunningham
- May 19
- 2 min read
Updated: May 20

Let’s be real—we all start somewhere, and most of us start by doing a few things totally wrong. Whether it’s skipping warm-ups, lifting like you’re in a powerlifting meet on day one, or just wandering around the gym like it’s a scavenger hunt… been there.
This guide breaks down the five most common beginner mistakes—so you can avoid the aches, the stalls, and the “why am I not seeing results?” frustration.
↳ Skipping Warm-Ups & Cool-Downs
Warm-ups and cool-downs aren’t optional—they’re essential. A quick 5–10 minutes of dynamic stretching before and some basic static stretching after can help prevent injury and improve recovery. You’ll feel better and perform better. Period.
↳ Lifting Too Heavy, Too Soon
We’ve all seen someone ego-lifting with awful form. Don’t be that person. Start lighter, nail your technique, and then work on progressive overload. More weight doesn’t mean more gains if your form is trash.
↳ Neglecting Proper Form
Bad form won’t just stall progress—it could mess up your joints for the long haul. Record yourself or ask someone (like… me 👀) for feedback. Better form means better results and fewer setbacks.
↳ No Structured Plan
Random workouts lead to random results. A simple program—even just 3 days a week—can give you structure, confidence, and visible progress. Need help building a plan? That’s what I do.
↳ Ignoring Recovery & Nutrition
Overtraining and under-eating is a one-way ticket to burnout. Sleep, hydrate, eat real food, and don’t skip your rest days. Your body (and your results) will thank you.
You don’t have to be a competitor to train smart. Whether you’re a first-time lifter, a busy parent, or somewhere in between, the best way to make progress is to build solid habits early and avoid common traps.
Want help with form, programming, or how to eat without losing your mind over macros? That’s where I come in.
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