Getting started in the gym can be daunting. The gym is filled with people, most of whom you don't know, and it can be easy to worry about picking up that first weight. But the gym doesn't have to be this scary place that most of us dare not enter. The first and most important thing when you are starting is just to get yourself to the gym. After that, you've already taken the hardest step.
Before you go- make a plan. Walking into a gym for the first time, it can be a crazy sight to look at a floor full of machines that look like medieval torture devices. I remember my first look at the gym floor, and my urge was to go straight to the treadmill, the only thing I thought I knew how to use without looking foolish. But if you have a plan you want to work on, it becomes much easier to digest. Since my primary activity is lifting, I am going to focus on that. But the general principle of making a plan is the same. First, decide what muscles you want to work. Full-body workouts are great too, but if you want to get into lifting then eventually you'll want some kind of split. A split breaks up different muscle groups into different days to allow for recovery time. I won't go into too much detail here, but in another post I'll dive into splits, so I'd go give that a read when you start your plan.
After you decide what muscles you're going to work, plan out specific exercises. Maybe you are going to work chest and triceps today. So maybe you plan for 2 chest exercises and 2 tricep exercises and always include a warmup. I cannot begin to stress the importance of a quick stretch and warm-up before you start every lifting session. When you're starting out, it is important not to plan for too much, otherwise, it becomes unsustainable or you aren't able to give each exercise enough energy. A good rule of thumb is to try to aim for 30-50 minutes when you're starting out. As you advance, your workouts may become longer, which is ok and normal. When deciding on weights, my advice would be to start light. You can always add more weight. But if you start too heavy, it can be easy to hurt yourself. Ideally, you will find a weight that makes you really struggle to get the last rep or two. It is important to remember form is most important, so don't go so heavy that you aren't working the right muscles, or even worse- hurt yourself.
If planning a workout seems scary, a great app to try is called Fitbod, which I used for about a year to plan my workouts for me when I was beginning. What I really liked about it is you can substitute exercises based on what your gym has, and it helps you progress in weight safely. Another neat feature it has is mini demonstration videos that may help with form. It also allows you to adjust the amount of rest time (personally I found it to give too much time for rest) and the amount of time you want to work out. There are many other settings that allow for customizability. I have left a link to it at the bottom of this post.
Now, I know all of this information may seem daunting at this point, but the good news is you don't need to work out alone! Grab a friend and go to the gym. Even better, tag along with a friend who already goes to the gym. There is no reason to try to outlift them or max, but show genuine interest in learning how to work out. More than likely, they will be happy to show you. Having a lifting buddy can make it much more fun, and it is easier to get form tips from someone who knows what to look for. Also, it takes away the pressure of planning a routine since more than likely they already have one. When you're working out with them, ask questions. What muscles are we working? How many reps do you aim for? Firsthand experience is the best way to learn and eventually develop to make your own routine.
Getting started in the gym does not have to be frightening. In fact, it should be fun! Make sure you prepare before going this way you don't get overwhelmed the first time you get there. And grab a friend! The last thing I want to touch on is staying consistent. Consistency doesn't mean waking up at 4:30 am to hit the gym. It just means making it there 3-4 times a week and committing to give your best effort for those 30-50 minutes. And it doesn't need to be the same day every week. Being consistent and being scheduled are two different things. Each week, plan your gym days around everything else in your life. That, in my opinion, is the best method for success. I know, sometimes that couch is calling your name; I've been there too. But trust me, the couch is even more comfortable after getting in a quick workout. Happy lifting!
Fitbod:
*Check the in-app purchases section for subscription information.
Comments