Best exercise tips for beginners: Transform your fitness journey with these expert-approved workout hacks

Are you investing hours at the gym but still not seeing any progress? Most people struggle with visible results despite consistent effort, and the reasons are often hidden in plain sight. From poor planning to diet mismatches, small mistakes can block big goals.

Walking into the gym without a plan is like starting a road trip without directions, says Jashan Vij, Health & Fat Loss Coach. Many people hop between exercises based on what feels fun or familiar. “But results come from progressive structure, knowing what to do, why you’re doing it, and how it ties to your long-term goals. Whether your aim is fat loss or strength, follow a guided programme that evolves with your progress,” adds Vij.

• Posture and form:

According to Vij, lifting heavy with poor form is a big no-no. “Poor posture during heavy lifts like squats or deadlifts not only reduces effectiveness but increases injury risk. Rounded backs, shallow squats, and rushed reps are all too common. Prioritise technique, especially on compound movements. Form first, weight later, always,” suggests Vij.

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Gym workout tips: Poor posture during heavy lifts like squats or deadlifts not only reduces effectiveness but increases injury risk (Image: Canva)

• Diet and fitness goals:

Whether you’re building muscle or burning fat, what you eat plays a critical role. “If you’re under-eating protein or overdoing refined carbs, you’ll stall progress fast. Focus on whole foods, lean proteins, complex carbs, healthy fats, and plenty of veg. Match your meals to your goals, not your cravings,” Vij advises.

• Overtraining:

More training doesn’t always mean better results. “Without adequate rest, your body can’t recover, leading to fatigue and plateaus. True progress happens during recovery, not during the workout. Schedule at least one or two rest days a week and sleep 7–9 hours, your muscles need recovery,” he cautions.

• Heavy lifts:

Many beginners, especially women, avoid heavy weights fearing they’ll bulk up. “That’s a myth. Progressive overload is essential if you want your body to change. Stick to challenging weights and track gradual increases over time. Compound exercises like squats, deadlifts, and presses should be staples in your routine,” says Vij.

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• Too much cardio

Cardio is good when done in moderation. “Excessive cardio can burn muscle and slow your metabolism,” explains Vij. He adds, “A better approach would be to strength train with short bursts of HIIT. It burns fat efficiently while preserving muscle mass.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.