Pete RohlederThe reality of hitting the gym for the first time is similar to walking into a carnival. A lot is going on, and you don’t know where to start, so you just wander and go with the flow.
At the carnival, that’s no big deal- but when it comes to the gym, time and effort mean something. Going with the flow is almost undoubtedly inefficient, and typically you decide it’s not worth it after a couple of weeks of your efforts yielding little to no results.
So, what should you do? Consider having a proper assessment completed by a qualified fitness professional to give you the best course of action for your goals.
However, most beginners can start by tackling the basics, which will set you up for the next steps of your fitness journey. The following 8 tips will most certainly get you started in the right direction.
#1: Less is More
Remember when you learned to drive? More specifically, do you remember when you pressed the gas pedal for the first time? Though you tried to depress the pedal slowly, you punched it and jolted back in your seat as the vehicle accelerated forward, probably giving the adult in the passenger seat (and yourself) a mini-heart attack. Once the car stopped (probably from you slamming the breaks), what did your teacher say? “Nice and slow so that you can learn control.”
The same approach applies when you start a fitness program.
Initially, your body doesn’t want to change. It likes the path of least resistance, and it takes consistent convincing for the body to let up.
If fact, it rebels a bit and has a defense mechanism to protect itself. This response is created by something called Golgi Tendon Organs (GTOs) found in the tendons of muscles initiating a “relaxation” response.
In other words, it prevents your body from being pushed too hard. It’s a natural process. Once you continue this path of exercise, the body realizes it’s safe, lets go of the GTO inhibition and lets you get to work.
But what do we do? Motivated by our goals, we “punch it,” and push harder and longer with the assumption that the harder we work, the faster we’ll get our results.
Unfortunately, if you read my explanation above, you’re realizing the body doesn’t work like that. We need to work with the body, and systematically increase the volume and intensity of training so that we can get the most out of our efforts.
If we do not allow the proper physiological adaptations and recovery to occur, the body will continue to resist, prolonging your goal achievement.
So, the best course is to start easy. I know, it seems like a waste of time. I’ve been there. I’ve thought, “no, I’ll be ok. Just push through it.” Then I can’t walk or move for a week, and of course, I have to postpone my workouts. Starting simple allows the time needed for your body to make those neurological and physiological adaptations, and prevents you from delaying your workouts due to training overkill.
#2: Learn the Lingo
This point is an extension of #1. Recall the car analogy. What was the first thing you did when you learned to drive? You probably didn’t jump right into the car and start the engine. More than likely, you learned some key components. For example, you learned the difference between the brake and accelerator, how to check your mirrors, and most importantly, how to find the perfect setting for your music.
I suggest taking the same approach to exercise. Understanding how to structure a workout is one more step you can take to empower your journey. Below is some key terminology for the “How-To:”
- REPS (REPETITIONS): the
number of times an exercise movement is performed;
- Example: 10 biceps curls = 10 reps
- SETS: the number of
times an exercise is performed with a number of repetitions;
- Example: 10 biceps curls performed 3 separate times = 3 sets x 10 reps
- LOAD: refers to the
amount of weight assigned to an exercise set;
- Example: 20-pound dumbbells for my 3 x 10 biceps curls
- REST: time of
recovery between sets and exercises;
- Example: 3 x 10 biceps curls, 30 seconds rest between sets
- INTENSITY: refers
to the level of “work” or physiological demand of exercising, consisted of
variables above; usually classified as Low, Moderate, or High;
- Example: Low-Intensity- 1 set of 10 reps of body-weight squats;
- Example: High-Intensity: 3 sets of 10 reps of squat jumps holing 50 lbs., with only 20 seconds rest between sets
Once you get a handle on this, it should significantly help you get more out of your efforts.
Remember to listen to your body and gradually altered the variables above to continue challenging yourself.
#3: Establish a Foundation
A foundation is critical for any building. A faulty foundation can bring the biggest and strongest buildings down in an instant. That same concept applies to the body, usually in the form of stability, mobility, balance, and flexibility. If those areas are weak, you will see poor movement patterns, lack of range of motion of exercises, and a higher likelihood of injury.
Though it never seems fun, set aside time after your workout to stretch the muscles at the major joints of the body, particularly the shoulders, hips, knees, and ankles. Also, consider incorporating balance work right into your workout. For example, if you are doing Dumbbell Overhead Shoulder Presses, change your foot position to a heel-toe stance, or a more challenging single-leg stance. Working on these areas as a beginner will save you from loads of frustration further down the road.
#4: Get the Whole Body into It
As cliché as it is to say, it’s incredible how predictable gym scenes are. Most of the males are working their chest and arms, neglecting the ever-so-important legs, while the females are “all about that bass,” and ignore the upper body, except abs, of course.
Though some results will come from those efforts, the body responds better when the entire body is engaged. Think of any machine. All the parts need to be working for it to function correctly. If one area is overworked, the machine can get worn down and overloaded.
Contrary to popular belief, there is no such thing as spot-reduction.
For example, if you want slimmer thighs, doing nothing but leg exercises will not provide those results. You need to work the entire body, and if you wish to, emphasize the area you would like to improve once you’ve engaged the whole body. This usually occurs over a week, and not necessarily every single workout.
To get the best possible results, work all parts of your machine (body) through the week so that it works together optimally and efficiently. An easy way to do this as a beginner is to split workouts into an Upper Body Day and a Lower Body Day, and alternate between the two. So, if you work out four times a week, you would hit every body part twice a week, leading to more appropriate and efficient results.
#5: Keep the Structure Simple!
There are so many machines, contraptions, and methods to exercise, that to a beginner may seem completely paralyzing. What weight should I use? How do I use this thing? She is doing that, should I?
As a beginner, it’s best to keep it simple. I know it doesn’t seem as “fun” as the upside-down, single-arm swingy-thing. I promise, if you keep it simple now, you’ll progress to the more “fun” stuff quickly and be able to enjoy it without fear of injury. I will discuss these points in detail in future posts, but for now, here’s a crash course:
- Use weights that are challenging but allow you to complete your rep goals. It should be a struggle for the last few reps.
- Take movements through the full range-of-motion. This will work the muscles to a higher degree and improve development.
- Make sure all your reps on controlled the whole time, both the “up” and “down” movements of exercises. This control again allows for more development and more efficient work, as well as decreases the chances of injuries.
- Learn proper breathing. Exhale on exertion (when you are “working”; pulling or pushing the weight); when in doubt, breathe!
- Put workouts in order, starting with bigger muscle groups first, followed by smaller. Example: Chest, Back, and Thighs first, followed by Shoulders, Arms, and Lower Legs.
- Balance your program. It should consist of both resistance (weight training) and cardiovascular training, or both at the same time.
- If you are unsure about how to use some equipment, ask someone! Gyms are usually staffed with individuals who know how to use the equipment and should be more than happy to help. If you are a bit outgoing and make pals with some of the regulars there, you might be able to ask one of them.
#6: When in doubt, seek someone out
If you feel a bit overwhelmed and structuring your workouts isn’t something you want to deal with, there is no shame in seeking out a professional for help. If you haven’t, check out my post on finding a qualified fitness professional to work with HERE, where it gives you a guide to finding the right person.
In a nutshell, make sure that person is qualified, cares about you and your goals, and is attempting to educate you along the way. The goal is to gain knowledge about yourself, so you can make necessary changes without always depending on someone.
#7: Keep Learning
Make efforts to learn more about your goals and listen to what reputable organizations and educated professionals are saying about achieving them. Find trusted resources that continue to educate and inspire you on your journey and provide an authentic approach to movement, health, and fitness.
#8: Stay Focused on You
I’ll let you in on a little secret- there are very few people who really know what they are doing at the gym. Most people follow their friends, a vague workout found in a fitness magazine, or secretly mimic whoever looks like they know what they are doing. Remember this if ever you are intimidated- everyone is on a journey, and you NEVER figure it all out. There’s always room to learn and develop. Also, try to remember that everyone, at some point, WAS A BEGINNER. It’s unfortunate how ego clouds that for so many.
With that knowledge, strive to develop a mindset of focusing on you and your
journey. As long as you are
making the best efforts to improve, you are taking steps in the right direction.
Be kind to everyone but stay focused on you. We start to lose traction
when we focus on and compare ourselves to others. You don’t know their
story, but you know yours- stay focused on it and continue moving forward.
These steps can help you start your journey in the right direction and give you the confidence boost you need to stick to it. And as always, if you’re ever in doubt, feel free to reach out. I may not have every answer, but I will certainly try to help or point you in the right direction.
Pete Rohleder
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