Are you a beginner at the gym, sedentary, or have you never even set foot in a gym?
Everyone who joins a gym is looking to improve their health and get in better shape. However, it’s very common to feel lost at first.
Which exercises should you focus on? When should you increase your weights? All these questions are normal during this adjustment period at the gym.
In this article, I’ve put together some tips for you if you’re in this situation as a beginner at the gym. Keep reading to find out what you need to know if you’ve never set foot in a gym. Or, if you prefer, watch the video below.
Never set foot in a gym? Tips for beginners at the gym
Let’s define what a beginner is
When I talk about beginners in this article, I’m talking about people setting foot in a gym for the first time.
Beginners are people who are entirely or relatively new to the world of weight training. They benefit equally from both high- and low-volume training.
I know people who have been training for 10 years whom I still consider beginners, and I’ve also met people who became advanced after just two years of training.
What does a beginner workout look like?
The first step toward a good beginner workout is to assess how well-suited you are to the chosen physical activity.
As a beginner, be careful with the weights.
At first, we tend to increase the weight quickly on some exercises, especially as we become more efficient.
But we run into two problems: this rate of progress tends to drop drastically, which leads to frustration, and the risk of injury is high.
Tips for beginners at the gym
1. Keep your impatience in check
When you join a gym and take your first steps in training, keep your impatience in check. Don’t expect results to happen overnight.
That’s not how it works, and it’s not a good thing if it does. After all, the old saying also applies to the gym: “Easy come, easy go.”
Don’t be impatient. If you commit, follow a good workout plan, and eat well, you’ll get results. It’s that simple.
2. Don’t overdo it with the weights
Whenever I meet new clients, their main goal is to gain lean muscle mass.
Most of them start out thinking they need to lift heavy or train to failure to achieve this. What many people don’t know is that you can get great results using light weights.
Remember, you don’t need to lift heavy at the beginning. What you need is a mindful workout. Performing controlled movements, keeping your spine in a neutral (upright) position, aligning your joints, and engaging your core are simple strategies for mindful movement.
Want to learn more about weights? Check out our full article on the subject: light weights can also deliver great results.
3. Focus on basic exercises
Always focus on basic exercises. Avoid trendy exercises—the ones people do online that promise miraculous results. They don’t exist.
When we talk about basic exercises, which ones do we mean?
For a good lower-body workout, for example, you should focus on compound exercises. Squats, reverse lunges, stiff-legged deadlifts, and leg presses are the best options.
Remember that to build a healthy, attractive physique, you need to train all muscle groups, especially the upper body. Check out our full article on the best upper-body exercises.
Focus on exercises such as pulldowns, rows, and even bodyweight exercises.
Final thoughts
Even if you’ve never set foot in a gym, you now have everything you need for a good workout. Follow the tips in this article and stay consistent, and you’ll get results over time.
Remember that going to the gym is a lifestyle. It’s good for your body, good for your mind, and will greatly improve your quality of life.
I hope you found this content helpful. If you still have questions, ask us on our social media.
If you’d like a workout plan created by a professional, consider hiring an online coach.
You’ll provide information by filling out a form, including details about your lifestyle, daily routines, lifestyle limitations, and training frequency.
You should also specify your age, sex, height, and weight. You should also provide information about your body fat percentage.
If you hire an online personal trainer, you can track your workouts anytime, anywhere. With online professionals, you can schedule your workouts without having to book a specific time every week.
You can also get help with your goals through an app, website, or WhatsApp message.
