Being a beginner in the gym can be a nerve-wrecking experience, especially if you have never lifted weights or used any gym equipment before. This has probably been the case for all experts in the gym today. If you feel that you need more encouragement or boost in confidence, these gym tips may be what you need.
The best tips are free and easy to implement, but there is nothing wrong with getting yourself some help to speed up the process of you achieving your fitness goals.
1. Identify Your Goals
Identifying why you’re going to gym is probably the most important point. Your goals should be long-term and sustainable, so that when you have days that you’re down, which you will, you’ll be able to remind yourself why you started.
Focusing on the goal also helps you develop going to gym into a habit, which makes it easier to exercise without even thinking about it.
2. Do Your Research
Do your research on the gym that you are going to and reviews. Research training methods and workout splits that will work best for you to start.
The one thing many people don’t research is the correct form, rest and recovery time of all exercises that they plan to do. Researching this will prevent injury and ensure that you maximize your growth potential in the fitness you aim to achieve.
Asking and learning from people whose physiques you admire in the gym is also a form of research that you can do. It may not be easy, but you’re getting the advice from someone that has done it themselves, so you can trust it to work.
This will ensure that even though you are beginner in the gym, you are looking to become an expert yourself. This
3. Get a Workout Plan
This is part of your research, because a workout plan gives you the exercises that you’ll do for each muscle group to help you achieve your fitness goals. There are many free resources you can find on Google or YouTube.
Muscle and Strength has many workout routines that you can choose from for your specific goals. A workout plan helps you go into the gym knowing exactly what you’re going to do and get an idea of how much time you’d be spending in the gym. This prevents aimlessly choosing exercises or alternatives to do.
You may be a beginner in the gym, but having done research and planning will make you not look like one.
4. Start Light or with Machines
As a beginner, it doesn’t make sense to lift as heavy as you can. Your body will be shocked by the change in resistance or doing something it is not used to doing. By using lighter weights or machines, you can master the form first and activate the muscle that you want to train.
Starting light can also reduce the chances of pain caused by Delayed Onset Muscle Soreness (DOMS). I am sure that everyone that was a beginner in the gym had to start light.
5. No One Is Watching You
When it’s the first time you’re going into the gym, you may feel like people will be looking at you as the newcomer. It doesn’t work like that, unless you make yourself a spectacle. Everyone is on their own mission and minding their own business.
You will become a spectacle at some point if you’re consistent and start lifting unusual weights or running at unusual speeds on the treadmill or just look good. When this moment comes, own it, because you would’ve worked hard to get to that point.
You can also put in some headphones that will help you focus on what you need to get done and staying in the zone.
6. Start With a Friend
If you feel that you’re too nervous or lazy to go alone, go to the gym with a friend. This is great when your friend is more experienced in the gym and even better if you both be beginners in the gym. It leads to collective growth in learning and achieving your goals.
It also helps that you have an accountability partner that will push you when you need it and vice versa.
7. Carry a Bottle of Water/Sports Drink
Water is vital in hydration, losing fat and building muscle. Water makes up about 60% of your body and about 70% of your muscles. You generally lose water for your body to carry out its daily functions, but you lose more when you exercise.
It is important to have water with you or even a sports drink that is high in electrolytes that will keep you hydrated and energized throughout a workout.
8. Always Warm Up
No matter what you’ll be training and how long, you must warm-up before you exercise. This is because your muscles, tendons and ligaments must be activated and warm before undergoing any change in intensity. It prevents injury and ensures that there’s enough blood circulation to ensure that your muscles will be at their best to perform.
Take at least 10 minutes to warm up through anything that increases your heart rate from normal (light jog, cycling, brisk walk etc.) and have a dynamic stretch (leg swings, arm circles etc.).
9. Always Cool Down
Cool downs are just as important as warm-ups because they ensure that your body relaxes and also reduces the pain that may be caused by DOMS. Your heart rate will gradually be reduced which is healthy to prevent sickness or even passing out.
Taking at least 5 minutes for a light jog or walk that reduces your heart rate from your exercising heart rate is sufficient in ensuring a good cool down. Adding static stretches to the end will also ensure that you improve your flexibility.
10. Your Nutrition Is Key
Your nutrition is an important aspect in achieving your fitness goals. It doesn’t matter how good or bad you are in the gym. These may be gym tips, but if your nutrition doesn’t match what you’re trying to achieve in the gym, you won’t make as much progress as you want.
In general, having a high-protein diet can ensure that you don’t lose muscle that you build or trying to maintain. Fruit and vegetables are important in consuming micro nutrients and other benefits depending on your goals. Otherwise, this must be included in your research too.
11. Be Patient and Consistent
When you are a beginner in the gym, you won’t see results immediately. You must be patient and trust the process of what you’re doing. All the research that you’ve done and plans you’ve put in place will help you achieve your goals.
The consistency will yield results without you expecting them. This is why it is important to make a habit of exercise more than just a goal that you put in place.
12. Get a Personal Trainer or Coach
They are not a necessity, but they can be helpful because they are experienced, trained and/or qualified in training you personally. You must be screened and checked beforehand. This will help them and you understand where your body is and how long it may take to get you where you want to be.
They will also hold you accountable to your goals and assist with your nutrition. The reason this is a bonus is because you must pay for this service.
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