Starting—or restarting—a fitness journey can feel overwhelming, but experts say it’s never too late to begin again. Whether you’re entering the gym for the first time or returning after a break, knowing what to avoid can help you stay safe and see better results.
In an exclusive interview with GMA News Online, fitness coaches Justin Hernandez and Antonio Sietereales shared the most common mistakes people make at the gym—and how to fix them.
Doing Too Much, Too Fast
Coach Justin Hernandez, the first Filipino male CrossFit Games athlete and head coach at Gold’s Gym powered by Metcon at Venice Grand Canal Mall, warns that many gym-goers try to do too much too soon.
“People push themselves too hard, too fast,” Hernandez said. “But proper form should always be the top priority.”
He explained that good form not only leads to better results but also helps prevent injuries. Before increasing intensity, he said, it’s important to perform each rep correctly and consistently.
“Even simple movements like push-ups, squats, and planks are often done wrong,” he added. “That’s because people don’t give form enough attention.”
The Role of Mindset
Hernandez emphasized the importance of mental strength in maintaining a workout routine.
“Getting fit isn’t easy, so your mindset matters,” he said. “Your ‘why’ keeps you consistent, especially when motivation fades.”
Rushing the Process
Coach Antonio Sietereales reminded beginners to take it slow.
“Slow is fast,” he said. “Think of your body like a plant. Training is like watering it. Too much water too soon can drown it.”
He stressed that small, gradual improvements are more sustainable. Sietereales also highlighted the importance of three major pillars of fitness: training, nutrition, and sleep.
“Fitness is 30% training, 40% nutrition, and 30% sleep,” he explained.
While the percentages may vary depending on individual goals, he advised people to pay equal attention to all three areas.
“If you’re consistently checking all those boxes, progress will follow,” he said.
Sietereales also warned against overtraining, noting that signs include lingering soreness, fatigue, and even dread before workouts.
“Muscle growth starts in the gym, but it happens during rest,” he said.
Crash Dieting Risks
For those aiming to lose weight and build muscle, Hernandez cautioned against extreme dieting.
“Crash dieting—cutting calories too much—can lead to muscle loss and a slower metabolism,” he said.
He pointed to a 2013 study that linked very low-calorie diets to an increased risk of gallstones. In addition, a 2021 episode of Pinoy MD warned that eliminating entire food groups can cause nutrient deficiencies.
Hernandez also warned that there are no shortcuts to building muscle.
“Some people try to lift too heavy too soon or eat excessively. That leads to injury or unwanted fat gain,” he said.
He explained that, realistically, the body can only build about two pounds of muscle per month.
“So go slow and steady,” he advised.
Final Reminder
Both coaches agreed: real progress comes from consistency, balance, and patience. Train smart, eat well, sleep enough, and give your body time to grow.
