I've been training for years and I see the same 3 mistakes every single time someone starts out.

1. Too many exercises, not enough progression

Beginners don't need 15 exercises per session. You need 4-6 compound movements and a plan to add weight over time. That's it. If you're not progressively overloading, you're just sweating for cardio.

2. Ignoring nutrition

You can't out-train a bad diet. I don't care how hard you go on leg day — if you're eating 1,200 calories and wondering why you're not building muscle, that's your answer. Figure out your protein target (0.7-1g per pound of bodyweight) and hit it daily.

3. Program hopping

The worst thing you can do is switch programs every 2 weeks because you saw something new on TikTok. Pick ONE program. Run it for 12 weeks minimum. Track your lifts. Then assess.

Simple beats complex every single time.

I put together a complete beginner's blueprint that covers all of this — training, nutrition, recovery, and a full 12-week program. No fluff, no confusion. Just a clear path.