7 Worst Bodybuilding Mistakes That Beginners Should Avoid

7 Worst Bodybuilding Mistakes That Beginners Should Avoid

If you are thinking about starting any type of exercise routine, here are some things that you may need to know. One of the most important is learning what to do from people like me.

In fact, for those of you who are beginner bodybuilders, starting off on the right foot is imperative.

For that reason, this article will address 7 of the worst bodybuilding mistakes that many beginners make.

1. Starting out Like a Real Pro

Yes, you may want to dress the part, look the part, and act the part on your first day of training. However, let there be no mistake, you cannot be the part until you have a certain amount of experience under your belt.

Remember, like a real pro, I have at least 15 years of bodybuilding experience under my belt. So, when you arrive at the gym, you may see a long history of weight lifting experiences that have not come easy. Particularly when you see me, as professional bodybuilders pick up 90 to 120 kg many many times.

Whatever the case, you need to know that many of us have achieved a high level of these exercises over time. So, this is not how beginners usually look or act.

In fact, based on the information that I have collected recently, 99% of these activities do not apply to beginner bodybuilders.

2 - Getting Started without Warming Up: mistakes to avoid for beginner bodybuilders

Another common mistake that many beginner bodybuilders make is eliminating warm-ups. Even though you may feel like going straight to the barbells, it is best to resist this temptation. Like most of us, who try to dive right in, you will regret it sooner than later.

A reasonable warm-up period is a required step for both the novice and the seasoned veteran for the best results.

For instance, I highly recommend following as an excellent warm-up routine:

  • Walking on the treadmill for at least 5 minutes or more
  • Performing repetition break in sets
  • Doing callisthenics exercises


The primary goal is to develop your own personal habits. You need to prepare your body for the more advanced intensive exercises.

By following these recommendations, you'll maximize the results you achieve. And, you'll minimize the damage that you can do to tendons, ligaments, and muscles.

3. Completely Skipping the Basics --- Going to Pro Activities

You should also know that commercial gyms are normally equipped with virtually every sophisticated machine in the industry. So, when you look around your gym, you may see a vast array of machines representing every muscle group.

In fact, for the novice beginner, it is a scene that only revs up your appetite even more. And, it is very tempting for anyone in the gym to skip the basics.

Though this is often the case, starting these machines before you are ready is a huge mistake.

Instead, the best start for the beginner is to concentrate on the following basics:

  • Free-weight exercises like squats
  • Military presses
  • Incline presses
  • Deadlifts
  • Rows
  • Dips
  • BB curls
  • Pullups

4. Lifting Heavy Weights too Soon

Many of us, pro-heavy-weight lifters, look very impressive on the floor. In fact, you will most likely think, the heavier the weight, the better. For this reason, you need to pay close attention to the misleading impressionable view that it leaves with you.

That said, do not be too quick to start lifting heavy weights too soon. Here are the reasons why you should take it slow and pace yourself.

  • Waste of time for those of you who still need to work your way up in weights
  • Sets you up for the potential of injuries
  • Technique for lifting could be lacking


Remember to listen to real the pros and take this advice. For instance, you should only focus on the proper techniques for lifting.

For example, you are much more impressive as a bodybuilder when using the perfect form instead of clumsily picking up 90 to 120 kg.

5. Over Training to Build up Quickly

Some people say that there is no way you can overtrain when you go to the gym. In fact, if you have the time, you may go in the morning and the afternoon, too.
Or, you can spend several hours and more if you have the time.

But, it is essential to think twice about this kind of thinking. Particularly since you can overtrain at any point and suffer the consequences.

For instance, if you overtrain, you can delay your own progress quite significantly. You can also hamper achieving optimum success (i.e. lifting a couple of kilograms and more).

Additionally, overtraining can lead to a wide range of adverse situations. For example, if you decide to train more than two days in a row, you can prevent your body from building muscle.

This is because your body will only build the muscles you are looking for when resting. The body needs this recovery time to heal and build during this period.

With this in mind, I highly recommend learning how the body actually works. Once you have this information, you can make a custom schedule based on accurate information and instructions.

6. Building Muscle Disproportionately

In addition to making over training mistakes, beginner bodybuilders are not always well informed on other related topics as well. Thus, you can make a wide range of different mistakes.

One of the most frustrating usually involves beginners spending too much time on their upper body (chest and arms).

By using this strategy, the upper body is strong and very muscular. Yet, the lower half of the body is not bulking up at the same time.

Unfortunately, if this is not the look that you are going for, you may be very disappointed to see a physique that displays a large muscular top body with little scrawny legs.

7. Working out with the Wrong Partner -- Common beginners bodybuilding mistakes

Choosing the right partner is one of the keys to success in your bodybuilding plan.

Therefore, you need to pick this person very strategically. Here is a list of characteristics for your partner that you need to look for.

  • Diligent about showing up
  • Pays attention to your need for a spotter
  • Knows what types of training is needed

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