I've coached hundreds of beginners and the same 3 things trip up almost everyone:

1. Doing too much, too fast. You don't need 6 days a week in the gym. 3 solid sessions with progressive overload will get you further than burning out in week 2. Start with a full-body routine 3x/week.

2. Ignoring nutrition. You can't out-train a bad diet. You don't need a meal plan — just hit your protein target (0.7-1g per lb of bodyweight) and eat mostly whole foods. That alone puts you ahead of 80% of people.

3. No tracking. If you're not writing down your weights and reps, you're guessing. Get a notes app, a spreadsheet, whatever — just track it. Progressive overload only works if you know what you did last time.

The Training Lab is a coaching community built for beginners who want to stop guessing and start seeing real results. Workout plans, nutrition guidance, and a community that actually shows up.