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How do you prepare for a gym workout?
How do I get a good workout if I'm New to the gym?
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Jan 1, 2019 · Focus on simple, compound movements. Don’t overcomplicate your workouts. If you’re new to the gym, the best way to start seeing results is to master your basic compound exercises. Once you have these perfected, you can then begin with isolation and more advanced movements. Perfect your posture.
- Best Gym Tips For Beginners
- How to Measure Progress and Understand If Your Workouts Are Working
- What to Do If You’Re Struggling at The Gym
- Frequently Asked Questions
- About The Author
1. Ease Into the First Few Weeks of Training
I find beginners are ready to crush themselves in their very first workout. In other words, go too hard, which is not advised. I recommend that lifters ease into their workouts by stopping just shy of all-out failure on all exercises, at least for the first two weeks. This doesn’t mean you are not training hard, it means that you’re giving your body the chance to adjust to the extra stimulus. The reality is as a beginner you are literally starting from nothing. You can do very basic exercises...
2. Focus on Completing At Least 12 Workouts in the First 30 Days
I give all my new clients a goal of working out 12 times in their first month. If they can master carving out time to get 12 workouts in (on average 3 per week) over a 30-day period, they will have made the necessary behavior changes to stick with going to the gym long-term. Getting started as a beginner can be tough, as you need to create a new lifestyle routine to accommodate you going to the gym, working out, and then coming home. If you also have to do that before or after work, you will...
3. Choose 5-6 Total Exercises to Do Each Day
I suggest that every beginner finds a program that has them doing no more than 6 exercises on a single day. Ideally, you would be choosing 2-4 compound exercises, and another 2-3 isolation-typemovements to build out a good workout program. As a beginner, it can be tempting to do every exercise you see on social media on a single day. You are constantly bombarded by “new cutting-edge workouts and exercises”. If you train more than 3 days a week, you would simply just add more workouts during t...
Measuring progress as a beginner can be done by both observing your performance in the gym, as well as tracking your objective results on the scale or tape measure. When starting out, I often set these three goals for my clients, which can easily be measured and progressed every month.
Below are a few common issues beginners struggle with at the gym. This is more of a tough love talk for beginners. The only difference between beginners and more experienced lifters is that experienced lifters have learned the below solutions. They still have days they aren’t motivated, they still have issues getting workouts in, and they certainly...
What Should a Beginner Do at the Gym?
For beginners at the gym, it is recommended to go at least twice a week to train most muscle groups twice per week. During the workout, they should perform 5-6 compound and isolation exercises with hard effort, in the rep ranges of 5-10, 10-15, or 15-25, targeting all muscle groups throughout the week. Proper form and technique, hydration, and rest between sets are also important to avoid injury.
What Should a Beginner Do on the First Day at the Gym?
On the first day at the gym, a beginner should start with a simple and well-rounded workout that includes basic exercises targeting major muscle groups, such as squats, lunges, push-ups, and rows, while using light weights or body weight, and focusing on proper form and technique.
How Many Hours Should a Beginner Spend at the Gym?
A beginner at the gym should aim to complete their workout within an hour. If the workout takes longer, it may be due to resting too long or having too many exercises in the program for one day. It’s not recommended to only work out 1-2 times a week, as this can lead to ineffective results and poor-quality workouts, as beginners will try to do a lot of work in a single day.
Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FITStrength and Conditioning, a gr...
- Walking through the door makes you a winner. Ask for a tour if you need to know where things are! Change into workout clothes. Stand in one spot, do a few stretches, get the lay of the land.
- What you do in the gym doesn’t matter – build the habit of going regularly. Develop confidence at the treadmill with just walking. Start to realize you have just as much of a right to be there as anybody else.
- Warm up on the treadmill with a 10-minute walk. Find a place where you can do bodyweight movements out of the way. Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you.
- Remember you have just as much a right as everybody else to use the free weights. Take a deep breath, go into free weights section, and get a 10 lb.
A stronger, fitter body. Now that’s a reality worth reaching for. Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag.
Eat Slow-Digesting Carbs Before Workouts- Avoid Higher-Fat Meals For Up to Four Hours Before Workouts
- Eat a Green Salad With Your Last Whole-Food Meal Before The Gym
1. Wake up with a cup of coffee before your morning workout. The caffeine in a pre-workout cup of joe helps stimulate your central nervous system, so you’ll have a little extra oomph in your...
Workout Tips. 13 Things Every Fitness Beginner Needs to Know. Every journey begins with a step. We answer your biggest questions about starting on the road to a fitter, healthier you. by Eric Broser. Peter Muller / Getty. Starting a fitness journey can be intimidating.
Jan 22, 2022 · Fitness. 11 Workout Tips to Make Your Exercises More Effective. Even on the days when you’re just not feeling it. By Alexa Tucker and Amy Marturana Winderl, C.P.T. Reviewed by Amy Eisinger,...
