Fitness

6 Fitness Mistakes Every Beginner Must Stop Making

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Explaining everything I fell for at the start of my fitness journey.. so you don’t have to

FAT LOSS GUIDE & WEIGHT LOSS TRACKER
https://liftwsarah.com/products/the-ultimate-fat-loss-guide
https://liftwsarah.com/products/progress-tracker

WORKOUT PROGRAMS
Beginner Friendly 5 Day-Split : https://liftwsarah.com/products/12-we…
3-Day Workout Split : https://liftwsarah.com/products/12-we…
Upper Lower Workout Plan: https://liftwsarah.com/products/upper-lower-body-12-week-workout-plan
Glute Guide: https://liftwsarah.com/products/12-week-glute-guide

BULKING GUIDE
Bulking Guide: https://liftwsarah.com/products/the-u…

SOCIALS
Instagram: / liftwsarah
Tiktok: / liftwsarah
Bad B*tches Lift Heavy Group: / 1535339576945635

THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
-Sarah 🙂

Studies Cited/Sources Used:

Calories burned per kg of muscle:
https://pubmed.ncbi.nlm.nih.gov/30240568/

Visualization of muscle growth:
https://www.youtube.com/watch?v=AYk2x9iRKn0&pp=ygUccGljdHVyZSBmaXQgaG93IG11c2NsZSBncm93cw%3D%3D

Muscle Protein Synthesis and Muscle Protein Breakdown:
https://pubmed.ncbi.nlm.nih.gov/19164770/
https://pubmed.ncbi.nlm.nih.gov/29282529/

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tags
muscle growth tips, how to build muscle, muscle hypertrophy explained, best workout for muscle growth, gym mistakes to avoid, progressive overload training, muscle recovery tips, strength training for beginners, how to get bigger muscles, fitness myths debunked, why soreness doesn’t mean muscle growth, workout mistakes killing your gains, best workout structure for hypertrophy, how to optimize gym workouts, scientifically proven muscle-building tips, training smart vs training hard, optimal training volume for muscle growth, how long should you work out for muscle growth, why more sets don’t equal more muscle, gym bro myths debunked

chapters:
00:00-00:32 intro
00:32-02:24 first mistake
02:24-03:30 second mistake
03:30-05:27 third mistake
05:27-07:19 fourth mistake
07:19- 08:49 fifth mistake
08:49-11:00 sixth mistake
11:00-11:38 let us cringe together

source

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40 comments

@fashionisanicecolor6755 March 27, 2025 - 11:39 am
Thank you so much for this vid girly❤ helped me a lot!!
@superking___ March 27, 2025 - 11:39 am
You shouldn't be going to a chiropractor if you believe in science though.
@endorfiene7457 March 27, 2025 - 11:39 am
multivit, creatine and magnesium, more than that is not needed, plus not everyday.. just at times
@McClane4Ever. March 27, 2025 - 11:39 am
So many people downplay genetics. I had an argument with a fellow trainer a few years ago about the topic.
One of my pet peeves in the industry were former athletes jumping into PT when their sports careers were over. They had the mindset of "I look good so my way of training must be superior than the alternative. If it's not working for you, it's because you're not training as hard as me."

On the flip side, training sub-optimally is better than training in a way you don't enjoy(or not at all)

Great video!!!
@importantopinion March 27, 2025 - 11:39 am
Solid advice! Great thing as i believe that women in natural fitness are lacking on YouTube, you’ll be a great influence on the girls.
@tucura9813 March 27, 2025 - 11:39 am
9:09 my face when my gym partner suggest doing legs today
@feeline__good March 27, 2025 - 11:39 am
How else is watching this in the treadmill? 🥰
@Diabeticgirl24 March 27, 2025 - 11:39 am
I love your videos ❤girl
@lei3875 March 27, 2025 - 11:39 am
Hi Sarah, just curious but what is your maintenance cal?
@BWater-yq3jx March 27, 2025 - 11:39 am
Genetics is about 50% of achieving an aesthetic result for men, and 80% of achieving aesthetic results for women.
(in the absence of PED's)
@jesshaley9547 March 27, 2025 - 11:39 am
Hey just wondering if you could do a video on how you use my fitness pal.
@natalied3347 March 27, 2025 - 11:39 am
Great video!!!👏👏👏
@Asterdrawzz March 27, 2025 - 11:39 am
i was wondering if you had to actually go to the gym to get the body you wanted. I don't have a gym membership and can't get one currently. Can you still continue to add reps to your workout at home with heavier weights every two weeks and continue to see results? I also ended up falling for the " I'm going to see results in the first week" I originally put myself down for not seeing results, and I've been training at home for about a month and a half now. I have slowly been seeing results, and now I realize I can't be so hard on myself and think that I'm not doing enough only because I'm not seeing results.
@cybercanal5319 March 27, 2025 - 11:39 am
so wait. you eat like a bagel or two every video... do they got lots of bagel joints in scotland?
@IBelieveInTheGYAT March 27, 2025 - 11:39 am
Only one, get off the internet and stop comparing yourself to others.
@julien.6387 March 27, 2025 - 11:39 am
YES PLEASE MORE OF THEse
@aennis246 March 27, 2025 - 11:39 am
Let's talk progressive overload. What about some of those big lifts that are hard to get to the next weight level? Like Barbell rows or Lat pulldown. The next increment is 10kg or so for pull machines. Or maybe the 5 pound plate on each side for barbells. If I can do even 15 reps of a pulldown with good form at X weight, sometimes I still can't do 3-4 good reps at the next increment even though I'm way past the target range strength wise for the lower increment. How do you get past this?
@tracyw2029 March 27, 2025 - 11:39 am
You have great hair... and content!
Nicely done (as always)!!!
@DasOrangensaft. March 27, 2025 - 11:39 am
What you said about "fun is better fuel for consistency than perfection" (or something like that) also goes for the gym: If there is this cheap one with nearly 24/7 opening hours that is right on your way to work but you just do not feel comfortable there so that you rarely go there - there is no win. Better go to another one where you have to plan your days a little more because of opening hours and location, but feel comfortable and you actually go! (Of course, depending on your situation, this can be a privileged view. But if you have the opportunity, go to a gym where you actually enjoy working out.)
@arq.brunarebellato March 27, 2025 - 11:39 am
fyi im brazilian, found ur channel a while ago and im loving it
@arq.brunarebellato March 27, 2025 - 11:39 am
who never fell for those "you can't eat carbs past 6pm" kind of tales🤣
@brigittaday3819 March 27, 2025 - 11:39 am
What bronzer do you use ? It looks so beautiful and natural glow ❤
@DatRaccoon1215 March 27, 2025 - 11:39 am
When all else fails get some gear jk 😂
@ciri_riannon235 March 27, 2025 - 11:39 am
The last point is sooo relatable...thank you for this video, it helps so much ❤🙏😭
@ivystorm94 March 27, 2025 - 11:39 am
How long are your workouts?
@Peachinwind41 March 27, 2025 - 11:39 am
great video ❤
@jayb8298 March 27, 2025 - 11:39 am
Nice enough girl but her build doesn't look quite right to me....
@TSH-sx3ec March 27, 2025 - 11:39 am
I think a lot more of them do steroids then people think as well
@raissasindlinger629 March 27, 2025 - 11:39 am
I love your videos so so much !! They are the only ones I watch til the end ! ❤
@trudeedobbs6921 March 27, 2025 - 11:39 am
How tall are you? I'm really short and you commented someone of your short size or something??
@Meggles97 March 27, 2025 - 11:39 am
Ha I can’t agree more, I love your tips!!
alsssooo gurrrrlll what is your makeup routine? you always have gorgeous sparkling cheeks in these vids ❤
@abhishekbajaj109 March 27, 2025 - 11:39 am
I have to track my food for fuck sake yes dirty bulking is a thing but man bloating sucks
@swedr12345 March 27, 2025 - 11:39 am
Hi Sarah, I just had to stop and comment on this video. I must say i pretty mutch watch all of your videos cuz I dont see your videos as an influencer video, I see them as educational videos and a lot of times I see myself in them... In my life I have been on and off with fitnes and had been doing the same mistakes like u are saying in this video. When i first started I had around 120 kg, than i droped it to 85kg but never could maintain it, was pushing my body to the extreme always wanting to hit that 2hour mark in fitnes and moust of the time it had to be to failure, where my body was saying now youneed to rest for the wole week. This year i decidet to try again but hit the barrier of overthinking, over complicating and especially comparing my past resoults to this day. Not letting things fall in to peaces naturally and start enjoying fitnes again. I am now 36 y/old and have about 110kg and this video made me realise that all i need to do is start and not comparing myself to myself at the age of 23 when i reached 85kg and comparing myself to others in gym. My opinion is that if we do mistakes it is oky, but at the end of the day you have to be able to learn from them. Least but not last, keep making this contetnt, I love ur videos and enjoying watching them and wish all good to you. With love from Slovenia Gregor H.
@rtu8054 March 27, 2025 - 11:39 am
The 'perfection' mentality is so relatable for me 😅 I spent YEARS going starting and re-starting, trying to find the next best program. Like an addict trying to find the next high. Wasn't until I committed to workout with a trainer that I re-learned the basics and now can see through all those mistakes. Was not cheap to say the least but was definitely a much-needed personal investment.

Also your body transformation is absolutely insane 💪
@Lune.Prince March 27, 2025 - 11:39 am
All the food you show eating looks FREAKING YUMMY. When will you kake a recipe book? 🤤 I want what you're having
@ritaroro8265 March 27, 2025 - 11:39 am
Love your explanation but qst 5-10 sets per week for one muscle or in total for the whole week workout?
@Lune.Prince March 27, 2025 - 11:39 am
When i see Sarah post a video it's a must watch. Please keep filling mw with all your juicy info 💪 your videos are always so enjoyable to watch ❤
@panagenesis2695 March 27, 2025 - 11:39 am
Don't complicate things. Check out Nucleus Overload. Volume and Frequency over Intensity.
@snoopydancer1254 March 27, 2025 - 11:39 am
I have no clue how to hit each muscle group 2-3x per week. I go to the gym 4 or 5 times each week, and some muscle groups only get hit once per week. I’ve tried to make my split include at least 2 sessions hitting quads and glutes but it’s tough! Any advice?
@honor199 March 27, 2025 - 11:39 am
Love this. You really broke it down and didn't hit us with jargon.
My main mistake was watching all these fitness videos and seeing so many different exercises and then think i had to do all these different exercises. I would have workouts that had almost 20+ exercises, and my workouts being over an hour long and i wasn't even fully sure if all the exercises were targeting everything. It was just a mess and yeah i was tiring myself out and my muscles hurt the next day, but i hit a plateau very early on and saw verry little progress that my motivation would take a serious dip. Another mistake i made was thinking if I wasn't taking supplements like Whey while working out, I would lose my gains. Some influencers really push hard on the supplements when really like you said if you just eat right it does most of the heavy lifting itself
Great video. Thanks for sharing.

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