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Everyone starts somewhere. Yep, even that guy or girl in the gym lifting those heavy weights and making a 10K run look like a walk in the park was a beginner once. At some point we are all beginners. Being a newbie can be daunting, and sticking to your goals is no easy feat. However, we're here to offer some advice.
Here are our top tips for gym beginners to help make sure you smash your health and fitness goals, whatever they might be.
Nobody expects you to walk into the gym and know everything straight away so, don’t be afraid to ask for help if you need it (most people will probably be flattered that you asked).
If you’re shy, book in for an induction session with a personal trainer at your gym. Remember to make a list of all the questions that you have so that you can put your mind at ease before going at it alone.
Focus on simple, compound movements
Don’t overcomplicate your workouts.
If you’re new to the gym, the best way to start seeing results is to master your basic compound exercises. Once you have these perfected, you can then begin with isolation and more advanced movements.
Perfect your posture
Similarly, you want to make sure that you’re performing each exercise safely and effectively.
Make sure you have mastered perfect posture before increasing the weight. It might seem boring, but it is a vital part of the process.
Remember no one is judging you
When you first start training, it's easy to feel like everyone is watching and judging your every move. However, the reality is that no one really cares.
Each person is too busy focusing on smashing their own goals.
Top Tip: If you’re struggling with this, invest in some headphones and blast out some motivational music – trust us, it helps.
Don’t expect a miracle
Nobody wants slow progress, but unfortunately, that is the reality of training.
The basic rule is if you achieve it quickly, you’ll also lose it quickly. Sustainable progress is usually slow, so don’t be disheartened if you’re not seeing results straight away – give it time!
Don’t compare your day one with someone else’s day 100
Not everyone in the gym (or on your Instagram feed) is at the same point in their journey as you are and that’s okay.
Don’t compare your start to someone else’s final destination. Of course, use them as inspiration, but don’t let it get you down.
You don’t have to be doing it like them; you can do it like you!
Never feel like you shouldn’t be there.
Whether you’re curling 2kg dumbbells or 20kg dumbbells, every single person has a right to be in the gym.
Never feel like you don’t have a right to be there because you aren’t as experienced or you’re not lifting as much weight.
Everyone brings something different into the gym, and every single person’s journey is valid.
Take part in classes
Classes are a great way to keep fit and meet new people.
If you’re feeling a little nervous about going into the gym on your own, classes are a really good stepping stone and will help you build up your fitness levels and get used to being in the gym environment.
Go at your own pace
You don’t have to spend hours and hours in the gym lifting heavy weights.
In fact, you can get a good session in half an hour with some body weight exercises and a bit of cardio. Don’t overdo as it will only slow you down in the long term.
Go slowly and be aware of your own fitness levels.
Don’t neglect good nutrition
What you are fuelling your body with is also important and should not be neglected. Make sure you are giving your body enough to get through your sessions, while also eating a healthy, balanced diet that you can maintain.