Start in the gym It is one of those things that many people write down on their list of New Year’s resolutions. However, many people don’t get to go and others give up in less than a month because they don’t know how to start in the gym. However, there are many reasons why this happens. Not having set goals, lack of motivation, or an inadequate routine are some of them. So how do you get started in the gym?
Below we are going to give you some tips to start going to the gym.
7 tips for going to the gym
1. Find a motivation
Let’s be real: if you’re not motivated, you won’t go. That’s why the first thing is to find something that makes you want to play sports. In general, this is equivalent to setting well-defined objectives. They can be losing weight, toning muscles, increasing flexibility or respiratory capacity, there are many possibilities. You decide what you want to achieve.
Of course, you have to set realistic goals. You cannot expect to lose ten kilos in a month when you know that you are not going to achieve this healthily. The only thing you would do is become demotivated when you see that you don’t achieve it.
2. Choose a gym and appropriate equipment
The second thing you should do after asking yourself how to start training in the gym is to choose a gym that meets your expectations. For this you have to consider the quality of the professionals, the level of hygiene and the facilities. Also, take into account the location of the center. If it is too far or inaccessible, it is easier to stop going, especially if you want to exercise early in the morning.
The next thing is to get some basic equipment that fulfills its function, and the most basic thing is good sneakers and sports clothing. Remember that the latter must be breathable. You can include many other accessories, such as those that help you control the intensity of the exercise. However, it is perfectly valid to start with what is strictly necessary and acquire new items as you go.
3. Don’t demand more than necessary
Many believe when wondering how to start in the gym that the best thing is to start by going every day, however, sometimes we want to get things done too quickly. Therefore this is not very advisable when you do sports, since can lead to avoidable injuries. Please note that The first thing is to learn the basic techniques. If you don’t know how to do the movements well, they will not give the expected result and you can also hurt yourself.
4. Prepare your things the day before
Procrastination is one of the big problems when starting to exercise. The “I start tomorrow” gets longer and never arrives. Therefore, if you are going to go in the morning, leave things prepared the day before. This makes it more difficult for laziness to overcome you and you will feel somewhat more obligated.
5. Have the help of a coach
The best thing you can do when you start going to the gym is to have a trainer. Perhaps it is the best advice for the first day at the gym, since he will explain to you how to do the movements and will ensure that you do not make gestures that could be harmful to you. Likewise, he will make sure that you do not involve muscles that you should not so as not to distract attention from the muscle group that you do want to work.
Additionally, at first, it is difficult to know how to start a routine at the gym or what routines work well to meet your goals. The exercises will not be the same for a person who wants to treat back pain as for someone who wants to gain abs. That’s why We recommend that you talk to your trainer to create a personalized routine for you.
He will explain how to start in the gym to lose weight, tone up, or whatever you want.
6. Be careful with injuries
We already said that you have to be careful to avoid injuries when you exercise. It is a precaution that you have to take extreme at the beginning when you are still not 100% sure that you are doing the movements correctly.
To prevent the best thing you can do is warm up before starting the main part of the routine and stretch afterward. This will ensure that your muscles are prepared. In any case, don’t worry too much about this point if you have a trainer, because he will mark it himself on your exercise chart.
7. Write down your progress
This is a tip that not only applies to the first day, but you can use it always. We already said that it is essential to find a motivation to start going to the gym. However, it is easy to lose it if you do not notice progress.
That is why you must become aware of what you are achieving thanks to exercise. The advances can be of any type: more marked muscles, kilos lost, more energy, greater resistance… There are many changes that you will notice in your body and paying attention to them is your main motivation to continue.
You’ve already seen how to start in the gym. These are basic tips that you can apply easily. Of course, the main one is the following: don’t leave for tomorrow what you can do today. Prepare your shoes and sports bag and start as soon as possible. Start with simple and not too demanding routines and progress little by little. The results will not take long to be noticed.
Routine to start in the gym
Even if you comply with the advice we have mentioned above, it is still possible that you still have a hard time going to the gym. For this reason, We propose a routine to start in the gym Hopefully it will make things easier for you. This routine consists of 5 exercises, which are easy to do and do not feel heavy.
1. Run, pedal or row
For a start, a little cardio never feels bad, and it is the best option to warm up and start the routine. No matter what you do, you can jump on a treadmill and start jogging, or start pedaling on a spin bike or rowing on the rowing machine. This exercise will simply be to warm up the muscles and prevent any injury. Think that If you don’t go to the gym there are muscles that don’t get stronger or that it simply costs more to exercise them, and if we start using them and pushing them to the limit it is very likely that we will get injured.
Do cardio for 15 – 20 minutes.
2. Squats
This exercise consists of sitting on air, that is, positioning yourself as if you were sitting but without a chair, then, without allowing time to pass, standing up again.
The good thing about doing squats is that you can increase its complexity. To do this, you will simply have to add more weight by taking a fireball or by doing them in a multipower.
Do 3 sets of 10 squats with weights.
3. Pull-ups
This exercise You cannot fail in your routine to start in the gym. It is so important since doing so exercises many muscles. However, if you are not used to it, the first few days will be hell, but when you see that every day you can do more and more pull-ups you will love it.
To start, simply do 3 sets of 5 pull-ups each. If you see that you can do them easily, increase the number of repetitions, on the contrary, if you see that you can’t, reduce it. The important thing is that start with just the right pull-ups so that it doesn’t make you hateful and little by little you increase the number of pull-ups.
4. Press banking
When you ask us what routine to start within the gym one of the classic exercises that personal trainers usually like is the press of banking. With this exercise, you will work the upper area of the body, such as the serratus, triceps, pectoralis, anterior deltoid, and coracobrachialis.
To carry out this exercise you must put the weight that you see fit on the bar. Once this is done, stretch on a flat bench with your feet touching the floor. Take the bar that you previously loaded and secured. The arms should be bent so that the elbows form a 90-degree angle. Breathe deeply and lift the weight as you exhale. Lower the bar until it almost touches your chest, take a breath, and raise it again.
Do 3 sets of 15 repetitions.
5. Dumbbell Lateral Raises
To do this exercise you will simply need to grab a pair of dumbbells of the weight you see fit. Stand up and extend your arms without bending them to the sides. So that they are aligned horizontally. With this exercise, you will be able to tone the trapeze and the middle deltoid.
Do 3 sets of 15 repetitions.
Finish this routine in the gym by doing some stretches and this way you will avoid soreness the next day.
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