9 Gym Tips for Beginners to Get Maximum Results!

Many people regularly go to the gym to maintain body fitness. For maximum results, exercise at the gym needs to be done correctly and consistently. So, for those of you who are just starting out in the gym, here are some tips that beginners need to know.

Gym tips for beginners

Those of you who are going to the gym for the first time may have some concerns. The gym can be an unfamiliar place and you worry that you won't be able to use the existing exercise equipment properly. It is best if you ask the staff or personal trainer for help to provide an introduction and guidance to avoid mistakes when exercising at the gym. Other concerns usually come from your doubts about doing exercises with the correct technique or being able to stay motivated to go to the gym regularly.

So, the following tips can help you to exercise better at the gym.

1. Set realistic goals.

It is very important to first determine your goal of exercising, whether you are exercising regularly to lose weight, increase muscle mass, or shape a certain body part. This goal determines the training program you will undertake, starting from the type of exercise, intensity of exercise, and the frequency of how often you need to go to the gym. However, make sure that those of you who are beginners set realistic goals, don't force yourself. This can help you stay motivated. Determine training targets gradually. For example, to lose weight for 1 month, you try the treadmill for 1 hour for the first week. Then over the following weeks the training is increased slowly by trying lifting weights and a series of high intensity exercises (planks, jump squats, crunches, etc.).

 

2. Know how to use gym equipment correctly.

exercising at the gym Most people are confused when they first enter the gym because they don't know how to use the gym equipment properly. Not infrequently, beginners also follow other people in using gym equipment, for example by starting heavy weight training. In fact, training should start with lifting light weights first. If you use gym equipment incorrectly, you are also at risk of suffering a sports injury. Therefore, there is no harm in asking for guidance from a personal trainer to find out the function of each equipment in the gym and how to use the equipment correctly.

 

3. Warm up first.

Before starting any sport, it is important to warm up first to reduce the risk of injury during exercise. Quoting Harvard Health, warm up and cool down for at least 5 – 10 minutes, such as walking or stretching your muscles. Apart from being useful for reducing the risk of injury, warming up and stretching your muscles before exercising can help increase body temperature, avoid cramps and soreness, and improve performance during exercise.

 

4. Avoid excessive exercise.

When you first start going to the gym, don't just start doing it 5 days a week. Start slowly. It would be better for you to increase your exercise frequency gradually, start with 1 – 3 times a week in the first month, then do it more often 3 – 5 times a week in the second month. Likewise when training, adjust the intensity level and training method to your sports goals. If you want to lose weight, citing the National Academy of Sports Medicine website, do a series of strength training exercises 2 – 3 times a week with two training phases. In the first training phase, do a series of exercises which include push ups, step up balance, suspension trainer row, ball squat, glute bridge, and pallof press with 12 – 20 repetitions for 1-3 sets. Next, in the second phase, do single arm rows, dumbbell squats, bench presses, and wood chops with 8 – 12 repetitions for 2 – 4 sets

 

5. Do it slowly and gradually.

If you are just starting to exercise at the gym, do exercise at a light level first and then heavy gradually. Don't compare yourself with other people and focus on your abilities, especially if you have just started going to the gym. You can start lifting light weights first for some time. For starters, lift a weight weighing 5 kg first. After your arm muscles get used to weight training, you can only add 5 – 10 kg of weight the next time. Building and increasing muscle mass takes a long time. If you continue to practice consistently and master the technique well, you can get the results you want.

 

6. Adjust your breath and tempo.

Another important gym tip that beginners often miss is controlling their breath and maintaining tempo when lifting weights. Try to practice setting the right tempo. For example, count one to three when lifting a weight, then hold it by counting one to three again before lowering it. If you don't maintain your tempo correctly, you could unknowingly overexercise. This can increase the risk of soreness and muscle cramps. Apart from that, make sure to regulate your breath when exercising using gym equipment. Exhale as you lift, push, or pull the tool, then inhale as you release.

 

7. Focus on your exercise program.

When they first go to the gym, many people feel insecure when exercising because they think everyone is watching and judging their every move. However, this is not true. Most people are too busy and focused on their own training. Therefore, try to focus and do your exercises properly. If you're still having trouble, try turning on music with earphones to help you focus on your workout.

 

8. Know when to rest.

The next gym tip for beginners is to know when to rest. After doing strenuous exercise, the body needs rest to recover. It is best to rest your body's muscles for at least 48 hours to temporarily restore the body. If you feel body aches after exercise (not due to injury), this is normal and is a sign that your muscles are recovering. This pain generally appears 24 – 48 hours after exercise and will disappear by itself. However, if it doesn't subside and actually gets worse, the pain could be a sign of injury.

 

9. Fulfill nutritional needs after exercise

The last tip for going to the gym is to meet the body's nutritional needs. Consuming foods that contain high protein, such as boiled eggs, is beneficial for muscle repair after exercise. You should also avoid foods that should not be consumed while exercising, such as fried foods or fast food. These foods are high in fat so the digestive system has to work harder to break them down, even though the body needs adequate rest after exercise. Apart from that, make sure to drink enough water to replace fluids lost during exercise.

 

Those are some gym tips for beginners that you need to know. If you have problems while exercising, don't hesitate to ask for assistance from a professional trainer.