honestly the biggest mistake beginners make

Right so someone in my clinic this week — lovely woman, just started going to the gym — asked me what the best training split is for beginners. And I had to be honest with her: it doesn't really matter that much yet. The trick is that beginners spend so much energy trying to find the optimal programme when really the body responds to almost anything in the first few months. Consistency beats cleverness every time at the start. Three full-body sessions a week, basic compound movements — squats, hinges, rows, press — done with decent form and enough sleep? That will do more than any fancy split. Nutritionally speaking, this is also where I see people go wrong — they start training hard and forget to eat enough protein to actually support the adaptation. Roughly 1.6–2g per kg of body weight is the current evidence base. Not glamorous advice but it's what works. The other thing I always say: don't add complexity until you've been bored of the basics for at least three months. Most people never get there because they switch programmes too soon. Mind you, I'm a dietitian not a PT, so if you want proper programming advice find someone qualified — but the nutrition side I'll stand behind.