Gym Tips for Beginners
The gym can be a terrifying place for a beginner. Fraught with its own social etiquette not to mention the terrifying notion that everyone is staring at you, and then second-guessing yourself wondering if you are even doing correctly.
Its important to get it right and feel confident and comfortable if you want to continue past January.1. Take the gym up on the offer to show you the ropes. This is a pretty standard practice at almost all gyms. They will show you how to use the equipment correctly. Make sure to take a note book and pen with you and take notes. Seriously. I still carry a notebook to track my weights and reps so no one is going to stare at you. Remember you are doing this for yourself. Who cares what anyone thinks, live your life for yourself. Everyone in that gym was once a beginner, there is a comradely in the gym. No one will look down on a beginner. I see people and myself included, helping someone that is new. Just ask!!
2. Stick to machines in the beginning vs. free weights. Its a lot harder to perform a wrong movement but more importantly, harder to hurt yourself on the machines. Get comfortable using the equipment and strengthen your muscles. Slowly incorporate free weights.
3. Start off light. Dont lift too heavy in the beginning when you move to free weights. There is a serious risk of injury and you need to find your max weight and max reps first. The gym is not a competition with anyone else. Tune everyone and everything out and focus your mind on the muscle you are destroying.
4. Change it up every 6-8 weeks. Dont get stuck in a rut. Your body will adapt after a few weeks to the tension and stress that you are giving it during your workout. Every workout go heavier or longer. But every 6 weeks you should set up an hour with a personal trainer to give you an entirely new routine that you can then perform for the next 6 weeks. You can also Google this information and make your own plan but make sure you know how to perform the exercise.
5. There is always a staff member on the floor of the gym thats job it is to assist you. Dont feel like you are putting them out if you need to ask them how to perform an exercise or use a machine. They are there to help, so ask.
6. Theres always someone in the gym that loves to give advice or correct your posture etc. Dont be intimidated. Most likely they read it in a magazine, are there to socialize because they have all day at the gym, really want to flirt with you. Take it with a grain of salt, maybe they are right but dont let it intimidate you.
7. All gyms offer free classes. Use them in the beginning. It get you familiar with the environment, comfortable with the routine and you will learn a lot from the trainers that are teaching. Just dont stay there forever or your body will not change.
8. Dont feel like you shouldnt be in the weights area if you are working on your routine. The gym is for everyone and if you are performing plyometrics or HIIT you can do that anywhere, even the weight room.
9. Dont be afraid to ask questions. I respect someone a lot more that can ask me how to perform an exercise or set up a machine than someone that tries and gives up .That attitude wont get you anywhere in life or the gym. Everyone is willing to give you a spot or answer a question. Just ask.
10. Make sure you warm up for at least 10 minutes before hitting the weights. Then start slow. You dont need more than 30 min of weight training. 5 sets of 10 is a good beginning rule of thumb. Always weights before cardio. You can do 20-30 mins cardio after weights and your good to go.
11. Make sure you know what to eat and when to eat it. Without nutrition the gym is really a wasted effort. Good for your heart health and bones but not your figure and inches!!
I have over 50 emails to respond to still as of tonight. All for help with meal plans. I have decided that I will continue to take on 1-2 clients per week to create customized meal plans. This is where my ladies need help so I will continue to provide as much support as possible.
I love you all and thank you for reading my blurbs and making sense of them. I hope the New Year brings everyone closer to their goals. A goal without a plan is just a dream. Put a plan in place and watch yourself succeed.
Good night my loves.
XOXO & Happy New Year