Starting a fitness journey or getting back on the fitness wagon is always a fun and exciting step towards better health, but it can also be overwhelming. That's the position Stacey from Melbourne is in, she recently reached out via our quick survey, “I've got some gear for home to get back into a routine, any advice”? A top question from Stacey - because with so much information out there and fitness influencers on every street corner, it's easy to fall into certain traps that could derail your progress or, worse, lead to burnout or injury. Here are three common mistakes I see people make when they're just starting out—and how to avoid them.

Going Too Hard, Too Fast

One of the biggest mistakes is diving in headfirst, thinking that more intensity and more hours at the gym will equal faster results. While it’s great to be enthusiastic, overdoing it in the beginning can lead to injury, fatigue, or just plain burnout.

Think of your body like a high-performance vehicle. You wouldn’t take a sports car and completely thrash it every time you drive it. Instead, you'd take care of it—putting in the right fuel, maintaining it and easing into high speeds when appropriate.

Apply that same care to your fitness routine. Start slow, pace yourself and build up gradually. Your body needs time to adjust to the new demands you're placing on it. So, if you're starting a new workout routine, aim for a few times a week with moderate intensity before trying to increase the workload. Something to note is that high intensity training, such as HIIT classes should really only be done 2-3 times per week due to the stress it places on the body. If you’re not applying adequate rest into your weekly fitness routine it will be hard for your body to see positive physical results.

It’s easy to think you need to jump straight into heavy lifting, running or intense cardio to see results, but one of the simplest and most effective ways to improve your fitness is walking.

Walking is underrated but extremely effective. It’s easy, accessible and you can do it virtually anywhere. Plus, it's a great way to hit that recommended 150 minutes of moderate exercise per week. Whether it's a stroll during your lunch break, walking the dog, or getting out for a nature hike on the weekends, walking helps with weight management, cardiovascular health and even mental clarity. So, don’t brush it off as "too easy"—walking is a valuable tool in your fitness journey.

In fact, did you know that having a good level of cardiorespiratory fitness is one of the best predictors for longevity in life. So, get walking.

When starting out, it’s common to get overwhelmed by all the fitness trends, gadgets and programs out there. People tend to overcomplicate things by trying to follow overly complex routines or thinking they need fancy equipment. This often leads to frustration and can make fitness feel like a chore instead of something enjoyable and sustainable.

Keep it simple. You don’t need an elaborate plan to make progress. Mastering a few fundamental movements can be all it takes to create a solid workout routine. If you can squat, push, hinge from the hips, pull, and hold a plank (or high plank), you've already got the foundation for a well-rounded workout. These basic movements target different muscle groups and train your body in ways that will improve strength, mobility and endurance. From there, you can build on it over time, adding more complexity as your fitness level improves.

Remember; consistency beats perfection. It’s easy to often feel discouraged when you miss a workout or have a setback, but it’s more important to stay consistent over the long term. Missing one session or having an off week doesn’t derail your progress, as long as you get back on track.