So You Joined a Gym, Now What?
Congratulations on taking the first step! If the gym environment feels overwhelming, consider taking advantage of any free introductory sessions with a trainer. This not only helps familiarize you with the equipment but also provides a tailored workout plan. My suggestion would be to ask the trainer to help you focus on proper form using barbells, dumbbell, cable machine, or body weight. Ask plenty of questions, and if you like their style of training you consider hiring them for a few sessions.
Here’s a gauge of a good trainer: You should not be so exhausted at the end of your session you want to vomit! Yes the workout should feel difficult, but you should also feel slightly energized after. You might feel sore a day or two after, but this could be because you are new to training.
If your new gym does not offer a free 1 on 1, recruit a friend as your workout buddy to boost motivation and alleviate any apprehension. If this is still not an option, go in with a plan!
Your plan should prioritize progressive overload. Progressive overload simply means gradually increasing the challenge to your muscles over time. Start with a weight that feels moderately challenging, and as you get stronger, gradually increase the resistance (increase your reps or weight). Your plan should include compound movements, focusing on major muscle groups, and incorporate proper rest. Keep it simple, stick to a consistent routine, and track your progress.
Focus on lifting weights with good form, emphasizing compound movements like squats, deadlifts, and bench presses. Utilize resources like YouTube tutorials to grasp proper techniques, and don't shy away from checking yourself in the mirror to ensure correct posture. Lifting weights not only builds strength but also boosts metabolism and enhances overall body composition. Remember, everyone at the gym started as a beginner, and most people are focused on their own workout.
If you want something to follow, start with the two workouts below.
** Give yourself at least one rest day in between, and track your progress using a note application on your phone! **
Workout A
Warm-Up:
1. Elliptical or Incline walk on the treadmill for 5-10 minutes
2. 10 reps of inchworms or 5 reps of alternating 90/90 + 30 seconds of Arm Circles
Compound Movements:
1. Box Squats
- 3 sets of 8-12 reps -
- Rest 2 mins after each set -
**Feel free to hold light dumbbells in your hands and increase weight over time**
**Squeeze your core and glutes to bring yourself up**
2. Incline Bench Press
- 3 sets of 8-12 reps -
- Rest 2 mins after each set -
**Start with light weight, focus on form, increase once mastered**
**Push your feet into the ground and engage your core**
3. Standing Upright Row
- 3 sets of 8-12 reps -
- Rest 2 mins after each set -
**Focus on form & range of motion**
**Use a barbell, dumbbells, or the cable machine**
**Remember to tuck your tail, bone, squeeze your core, and breathe**
Post Workout Flow:
1. Deep lunge with twist/rotation
- 5 on each side-
2. Forward fold
**Seated on the floor or standing**
3. Cat-Cow
4. Chest Opener
**clasp hands behind back, press shoulders down away from ears**
5. Child’s Pose
**Deep Breaths**
Thank yourself for showing up today!
Workout B
Warm-Up:
1. Elliptical or Incline walk on the treadmill for 5-10 minutes
2. 10 reps of inchworms or 5 reps of alternating 90/90 + 30 seconds of Arm Circles
Compound Movements:
1. Good Mornings
- 1 sets of 8-12 reps -
**Feel free to hold a light dumbbell behind the neck**
**Squeeze your core and glutes to bring yourself up**
**You should feel a slight stretch in the back of your legs**
2. Hip Thrust
- 3 sets of 8-12 reps -
**Use body weight, barbell with a neck pad, dumbbell, or a plate**
**If you're not comfortable doing this at the gym complete 2 more sets of Good mornings with a 2 min rest**
3. Bench Press
- 3 sets of 8-12 reps -
- Rest 2 mins after each set -
**Watch some instructional videos for reference!**
**Start with light weight, focus on form, increase once mastered**
**Push your feet into the ground and engage your core**
4. Bent Over Rows
- 3 sets of 8-12 reps -
- Rest 1 mins after each set -
**Start with light weight, focus on form, increase once mastered**
**Use a barbell, dumbbells, or the cable machine**
**Remember to tuck your tail, bone, squeeze your core, and breathe**
Post Workout Flow:
1. Lying Spinal Twist
- 4 on each side-
2. Figure 4 Stretch or
Hamstring Stretch
3.Thread the needle
- 5 on each side-
4. Chest Opener
**clasp hands behind back, press shoulders down away from ears**
5. Child’s Pose
**Deep Breaths**
Thank yourself for showing up today!
