Workout Tips for Beginners: Essential Knowledge for First Timers
Starting a fitness journey can seem like a daunting task, even if you understand the health benefits. What exercises should I do? How often should I go to the gym? How intense should my workouts be? How many burpees do I need to do? These common thoughts might cross a new gym member’s mind as they walk into the gym for the first time.
Why Is It Important to Exercise?
Exercise is essential for maintaining physical and mental health. Regular physical activity strengthens the heart, improves blood flow, and boosts muscle function, helping the body perform at its best. Beyond the health benefits, exercise supports weight management, increases energy levels, and promotes better sleep. It also helps reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.
But exercise isn’t just about physical fitness—it has a powerful impact on your mental health too. Engaging in regular workouts can lower stress levels, improve mood, and build confidence, thanks to the release of endorphins. For beginners, starting an exercise routine is a step toward achieving long-term fitness goals and creating a healthier lifestyle that enhances every aspect of daily life. Whether you’re aiming to shed pounds, boost energy, or simply feel better, exercising is one of the best investments you can make in yourself.
Steps to Success as You Start Making Exercise Important
Keep in mind there’s no right way to put together a workout program; there’s only what’s right for you. So, before you compare yourself to the guy or gal on the machine beside you, congratulate yourself for doing more than you could yesterday, last month, or last year.
Instead of general fitness tips, here are nine steps to make the most of your new workout routine.
Step 1. Set a Goal
Having a bigger reason for your gym visits will keep you coming back to the gym even when you don’t feel like it. Make sure you set realistic goals. They don’t have to be massive changes and can be more routine, like getting more steps in every day or lifting weights three times per week. Setting a goal helps you come up with a workout plan or exercise routine. The beginner workout plan includes how often you go to the gym and what you do once you get there. Remember that you can always change and progress your plan as you reach your fitness goals.
Step 2. Start Slow
Your new fitness journey shouldn’t interfere too much with your everyday life. What you do in the gym should enhance the things you already enjoy, like walking your dog or playing with your children. Essentially, you should be looking to gain a healthier lifestyle. While it may not seem like much in the beginning, taking smaller steps towards your goals will lead to better consistency in your workout routine and, ultimately, greater results. You might want to start with an easy leg day or an easy arm workout and build on that as you get more comfortable in the gym. This will help you build confidence and stay motivated as you start exercising.
Step 3. Warm Up and Cooldown
No matter what workouts you choose, your fitness routine should start with a good warm-up and end with a cooldown. Warm-ups help get the blood flowing and prepare your body to work. Cooldowns help lower your heart rate and breathing so you can return to everyday life without being wound up from your workout.
Step 4. Learn Good Technique
One of the biggest mistakes new gym-goers can make is exercising too much with bad form. This can lead to both frustration and injuries. To avoid injuries, before adding too much weight to your exercises or going too far with your running and jogging, take some time to learn how to brace your core and move safely. Personal Trainers can be a great resource for learning how to move well in the gym.
Step 5. Cardio and Weights
Many new gym goers choose only cardio or weights when both are important parts of an active lifestyle. Cardio improves overall stamina and helps with heart health, while strength training improves muscle function and tone. Combining these two activities will yield the best long-term results.
Step 6. Build in Rest and Recovery
Doing too much too soon when it comes to exercise is a recipe for injury. Give yourself some grace and take a day or two between workouts in the beginning until you get used to doing more. Over time, your body will adapt to the stresses of working out and become stronger, allowing you to do more. However, that is only if you give yourself time to recover between hard workouts. Listen to your body. If it feels tired and rundown, it probably is! Taking a day off and away from the gym will help you do your best when you’re ready to return.
Step 7. Eat Well, Drink Water
Now that you’re taking care of your body, you need to fuel it, so it continues to perform for you inside and outside the gym. Eating plenty of protein and whole foods is a great way to get all the necessary vitamins and minerals without too many extra calories. Eating a whole foods-based diet, and limiting how much pre-packaged food you consume, is one of the best ways to control weight and keep you from craving junk food. Just as importantly, drinking plenty of water and staying hydrated helps with performance. Be sure to drink at least half of your bodyweight in ounces of water every day, plus more on days you sweat a lot.
Step 8. Gym Etiquette
Put your weights back and wipe down the equipment with sanitizing wipes. This helps ensure the gym is ready for the next member to have an awesome workout, too. If you’re going to a group fitness class, be sure to show up a few minutes early, so you have time to find your spot and set up your equipment. Don’t forget a water bottle, lock (if you’re storing valuables at the gym), and a small sweat towel.
Step 9. Ask for Help
VASA Fitness has Personal Trainers on staff who are ready and willing to help you on your fitness journey. They can help you set up a gym schedule and training program that advances with you as you get stronger. If you’re not in Personal Training but still need assistance, Trainers can offer a spot, small pieces of advice, and answer any questions you have.
Coming to the gym shouldn’t be a scary endeavor. Progress takes time, and with consistency, you’ll become a gym regular in no time. The communities found in gyms are like no other; everyone is there for the same thing: to become better, stronger versions of themselves. You might even be amazed at how many new friends you’ll make throughout your fitness journey.
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