Are you tired of leading a sedentary lifestyle and want to get fit? Have you decided to join a gym but are unsure where to start?
Congratulations on taking the first step toward improving your health! Going to the gym can be intimidating, especially if you are new. However, with some guidance and tips, anyone can navigate the gym like a pro.
In this beginner’s guide, we will cover everything from choosing a suitable gym to creating an effective workout plan. So let’s dive in and get started on your fitness journey!
Start With a Plan
If you’re new to going to the gym, it’s important to have a plan before you start working out. You need to know what your goals are and what you want to get out of your gym time. Without a plan, it’s easy to become overwhelmed or discouraged.
Before you go to the gym, take some time to sit down and write out your goals. What do you hope to achieve by going to the gym? Do you want to lose weight, build muscle, or improve your fitness?
Once you know your fitness goals, you can start creating a workout plan that will help you achieve them. If weight loss is your goal, focus on cardiovascular exercises like running or biking. For muscle building, lifting weights is key.
And if you just want to improve your overall fitness, a mix of cardio and strength training is ideal. Once you have a workout plan in place, stick with it!
Find a Gym That Suits Your Needs
There are a few things you should consider when finding a gym that suits your needs. Let’s cover some of these factors you’ll have to look into:
Your Kind of Workout
What kind of workout do you want to do? Gym workouts can be broadly divided into two categories; weightlifting and cardio. If you’re looking to build muscle, you’ll want to find a gym with plenty of weight machines and free weights.
If you’re mostly interested in getting your heart rate up, look for a gym with lots of cardio equipment like:
Treadmills
Ellipticals
Stair climbers
Kind of Atmosphere
Think about what kind of atmosphere you want in your gym. Some gyms are very serious places where people go to work out hard and don’t talk much.
Others are more laid-back, with music playing and people socializing more. There is no right or wrong answer here – it’s just a matter of what makes you feel more comfortable working out.
Location of the Gym
Consider the location of the gym. If you live in a big city, there are probably many gyms to choose from. But if you live in a smaller town, your options may be more limited. You may have to drive further to get to your chosen gym, but it may be worth it if it has everything you’re looking for.
Consider the Price
Finally, take into account the price of membership at each gym you’re considering. Some gyms are expensive, while others offer discounts for students or seniors.
Wear Appropriate Clothing
Assuming you’re going to a gym that’s indoors, you’ll want to wear comfortable clothing that won’t restrict your movement. Clothing that’s too loose can get caught on equipment or get in the way when you’re trying to work out.
You also don’t want to wear anything too revealing – remember, you’re there to work out, not pick up dates! Appropriate workout clothing includes:
Shirts
A tank top or T-shirt that allows you to move freely is ideal. You want something that’s not going to be a distraction or get in the way.
Bottoms
Shorts or leggings are both great options. Again, comfort is key – you don’t want something riding up or falling when you’re trying to focus on your workout.
Footwear
Closed-toe shoes are a must in the gym. You’ll be doing a lot of walking and moving around, so make sure your shoes are comfortable and provide support.
Of course, you should always dress for the weather if you’re working out outdoors. In cold weather, layers are key – you can always take off a jacket if you get too warm. In hot weather, light, breathable fabrics will help keep you cool and dry.
Moreover, make sure to wear the right gear to ensure safety from accidents. You might need gloves, knee socks, and wraps.
Don’t Be Afraid to Ask for Help
There’s a lot to learn when you first start going to the gym. Which exercises are the most effective? How much weight should you be lifting? What’s the best way to warm up?
It can all be pretty overwhelming but don’t be afraid to ask for help. The staff at your gym should be more than happy to answer any questions you have and give you some pointers.
If you’re feeling lost, consider hiring a personal trainer for a few sessions. They can create a customized workout plan for you and make sure you’re using the proper form.
Warm Up and Cool Down
Before you start your workout, it’s important to warm up your muscles. A good warm-up will increase your heart rate and blood flow, and help to prevent injuries. There are a few different ways to warm up – you can do some light cardio, stretch, or use a foam roller.
After your workout, it’s just as important to cool down. This will help your body recover and prevent soreness. Cooling down usually consists of light cardio and stretching.
Start Slow
Starting slow is the best way to ease into a new workout routine, especially if you’re not used to exercising regularly. That’s why we always recommend starting with lower-intensity exercises and gradually increasing the intensity and duration of your workouts as you get more comfortable.
If you’re just getting started, we suggest beginning with 20-30 minutes of moderate-intensity cardio. Consider:
Walking
Light jogging
Biking
Do this at a leisurely pace 3-5 times per week. Once you feel like you can handle more, start adding in some strength training 2-3 times per week. And remember – it’s okay to take rest days!
Your body needs time to recover and repair itself, so don’t feel like you have to exercise every single day.
Focus on Variety
If you’re new to going to the gym, it’s important to focus on variety in your workouts. This means incorporating different types of exercises that target different muscle groups. This will not only help you see results faster, but it will also help you avoid boredom and keep your motivation high.
Alternate Between Trainings
One way to mix up your workouts is to alternate between cardio and strength training. Cardio exercises like running or cycling are great for getting your heart rate up and burning calories. Strength training exercises like lifting weights or using resistance bands help build muscle and tone your body.
Try Different Class Formats
Another way to add variety to your workouts is to try different class formats. Many gyms offer group fitness classes like yoga, spin, or Pilates.
These classes can be a great way to meet new people and stay motivated. They also give you the chance to try something new that you might not be comfortable doing on your own.
Experiment Different Equipment
Don’t be afraid to experiment with different pieces of equipment or workout styles. There are endless possibilities when it comes to working out, so find what works best for you and stick with it. The most important thing is that you find an exercise routine that you enjoy and that helps you see results.
Stay Hydrated
It is important to stay hydrated when working out at the gym. Drinking plenty of water will help to keep your energy levels up and prevent you from becoming dehydrated. Dehydration can lead to dizziness, lightheadedness, and fatigue – all of which can make working out more difficult.
Aim to drink at least 8 ounces of water before and after your workout. Be sure to bring a water bottle with you to the gym. This allows you to stay hydrated throughout your workout.
Incorporate Cardio and Strength Training
Cardio, or aerobic exercise, is great for your heart health and can help you burn calories. Strength training builds muscle and can help improve your overall fitness level. The best way to get started is to find a workout that includes both cardio and strength training.
This way, you can get the benefits of both types of exercise. Many gyms offer classes that combine cardio and strength training. Thus, you can get started without having to design your workout routine.
If you’re not sure how to get started, ask a trainer at your gym for help designing a workout that’s right for you. They can show you how to use the equipment and make sure you’re doing the exercises correctly. Once you get the hang of things, you’ll be able to add more variety to your workouts and keep yourself motivated.
Keep Track of Your Progress
The first step in starting your fitness journey is to find a way to track your progress. Depending on your goals, there are many different ways to do this. If you’re trying to lose weight, you might track your weight loss or body measurements.
If you’re trying to get stronger, you might track the number of reps and sets you can do for an exercise. Or if you’re trying to improve your endurance, you might track how long you can work out for.
No matter what your goals are, tracking your progress is a great way to stay motivated and see results. There are a few different ways you can do this:
Use a Fitness Tracker
Fitness trackers are great for tracking all sorts of data, from steps taken to calories burned. If you’re looking for a comprehensive way to track your progress, a fitness tracker is a good option.
Use a Smartphone App and Keep a Journal
Many apps can help you track your progress, There are all sorts of classes offered at most gyms, from dance-based cardio classes to strength training classes. Find one that looks interesting and sign up!
Consider This Basic Guide for Going to the Gym
To summarize, this guide for going to the gym gives an easy breakdown of the basics to prepare for a successful gym visit. Now that you are more familiar with the process, try it out! Pick a gym and plan a visit to get one step closer to achieving your fitness goals.
For more read aside from these health and fitness tips and the right gym gear, visit our blog.