Are you just getting started with working out? If so, you may be wondering where to begin. Use the following seven beginner’s tips to help you feel stronger – both mentally and physically – before and after your workouts in the gym.
1. Be Confident
Before you dive into these practical workout tips for beginners, keep in mind that confidence is the key catalyst for exercise. Whether you are lifting 1 pound or 100 pounds, take pride in yourself for going to the gym. Don’t be afraid to ask for help or let other people intimidate you.
Keep in mind that everyone else inside the gym was in your shoes at one time. The first couple of workouts that you do will tend to be the most mentally challenging, no matter how easy they might be from a physical standpoint. Remain confident, be proud, and have faith that your fitness knowledge and gym skills will continue to increase over the long run.
2. Stay Strong
Beginners tend to head straight for the stationary bikes and treadmills because those machines are easy to use for all ability levels and ages. However, don’t let yourself get stuck in the same cardio rut. Be sure to add two days or more of strength training to your weekly regimen. If you are not ready to take on weights, keep in mind that bodyweight exercises also are very effective at increasing your strength.
Are you not sure where to begin? Try out one of the free, unlimited fitness training sessions from Planet Fitness that is offered to all of its members via PE@PF. Certified trainers lead the small group sessions where you can learn about basic workout movements and weight training. Most Planet Fitness facilities also over an Express Circuit 30-minute training session that walks you through a complete full-body workout session.
3. Work Out Hard
If you are not all sweaty by the time your workout is over, you are not working out hard enough. Try to get to the state of being out of breath at least one time during your workouts. You can achieve this by incorporating some high-intensity workouts such as squat jumps, burpees, jumping jacks, or sprinting. Ensure that you are wearing comfortable and supportive training shoes for your workouts, visit the Orthotic Shop for a range of training shoes.
4. Ask For Help
Instead of avoiding equipment or exercises that you are not familiar with, ask for help from a fellow gym-goer or gym employee. Make use of resources such as the CDC’s workout videos for advice on technique and form or the exercise library offered by ACE Fitness. You can also work with a certified trainer to become familiar with the layout of the gym and to get a workout plan developed.
5. Watch your Diet
If you don’t keep your diet in check, then working out will not produce the results you are looking for. Cut back on the amount of sugar that you consume and find healthy alternatives to replace unhealthy foods. A good starting point is to follow the recommendation from the USDA to fill half of your plate at least with vegetables and fruits.
Before and after each workout it is a good idea to have a high-protein snack like cottage cheese, hummus, deli meat, yogurt, or nuts. To achieve your fitness goals it is important to maintain a balanced diet. However, you will still want to enjoy a treat every once in a while.
6. Be Realistic
Increasing flexibility, boosting endurance, gaining strength, and losing weight are long-term goals. Therefore, you cannot expect to achieve ultimate strength in just one week. Set realistic goals. For example, try to reduce your mile time by ten seconds in one month or lift five extra pounds with the shoulder press.
7. Rest And Repeat
Following an intense workout is very important to get the proper rest. Sleep for at least eight hours each night and rest at least one day per week before getting back into the gym to perform another solid workout. After you get into a good routine, you won’t be a beginner for long.