How to Get Started at the Gym | Top Tips to get Fit

Top Tips to get Started at The Gym and Get Fit

Thinking of getting started at the Gym? The gym can be the perfect place to get away from your daily routine by indulging in a little self-care and getting your fitness journey started.

The gym brings many health benefits including.

• It can help you maintain a healthy weight.
• It can help you manage stress and anxiety.
• It can boost your mood and energy levels.
• It can improve your cardiovascular health, which reduces your risk for heart disease, stroke, diabetes, and other conditions.
• It can help you sleep better.

However, starting anything new can be a little daunting, especially when it comes to something like working out at the gym. Gyms can be intimidating places full of people who seem to know what they're doing. If you're new to the gym and feeling overwhelmed.

Below are some great tips on How to Get Started at The Gym

1:) You may feel nervous 

The more you think about going to the gym and starting your fitness journey, the more uncomfortable you can feel, its easy to overthink things when they are on your mind, but It's okay to feel nervous when you first start going to the gym. In fact, it's a good thing! It means you're pushing yourself outside your comfort zone which is good for improving you as a person.

You'll slowly become more confident the more you go. Try not to overthink this one, just go and have fun, if it helps why not take a friend or go and train with a gym buddy.

2:) Don't be afraid to ask for help

When you first go to the gym it can be rather daunting asking for support and you may feel nervous speaking to someone for advice, try and remember why you are there, its good to ask for help and support when its needed, It may even stop you from wasting your time doing workouts that don't benefit you, its better to ask for support if you need it.

The gym after all is a social place, and many people will be glad to help and assist you, you might even make a few new friends whilst asking.

3:) Don't be afraid of Free Weights

Free weights give you the very best type of training weight training and can beat any machine, this is because you have to use other supporting muscles during the workout.

Yes they are not so compound as in they don't target a specific muscle as well as a machine, but they support and work supporting muscles better giving you an improved workout, increase calorific burn and better muscle building.

One of the reasons people skip free weights, is because the area can be seen as daunting, walking into the free weights section of the gym you might only see guys who look like they can lift a lot. But they all had to start somewhere, so why not ask them for a bit of advice and don't be afraid to start off small and work your way up.

4:) Gym People are Sharers

When you first start going to the gym you will find certain machines and area's get busy and there is often a queue to use the equipment, in this case there is often room for you too share the equipment.

When  people work out and are completing their sets, they should have a slight break between each rep, this is your chance you can jump in and do your reps whilst the other person is resting between theirs, its another great opportunity to get to know people at the gym and get social whilst getting fit.

So next time don't walk away from the equipment if its busy simply just ask if you can jump in between sets.

5:) Failure can be good 

We have all seen the memes and heard the quotes, in the gym failure often comes from setting your goals to high, it takes time and dedication from working out and having a good healthy diet. Set yourself up not too fail, don't give yourself week or even monthly goals instead concentrate on several months at a time and don't over do it.

That being said at some point you will fail at something in life, the people that do good from failure are the people who analyse and adapt so they don't fail again, the same is true in the gym, if a particular exercise doesn't work for your do something else.

A classic example is dips, dips for anyone with a big body mass and be pretty hard work, if you can't do them don't risk damaging yourself instead, build up the strength with free weights and bench work.  

6:) The gym should make you happy

Many people love the gym and get many benefits from it, improved mental health, social wellness, increased muscle mass, improved sleep, fitness and health just to name a few, it can also make you incredibly happy the endorphins that your body releases can give you a high for hours after your gym session.

The gym can help you fee good about yourself, so grad yourself some stylish workout clothes and get started with some resistance training or cardio exercise to build confidence in the gym.

That being said, If you're not having fun, why bother? If you're not into it, or if you're doing something just because someone else said so try doing another type of workout and change your fitness routine around, if you really don't like being at the gym, then that's no problem at all. The second you start seeing the gym as a chore, you'll find any excuse not to go, so don't be afraid to get your fitness elsewhere away from the gym.

 

7:) Don't over train at the gym
 

When you first start working out at the gym and generally speaking anytime at the gym, don't overtire yourself, especially when undertaking weight training, make sure you don't work too hard and not rest enough.

The same is true for the amount of days you go, don't over train yourself at the gym and don't go every day, your body needs time to recover, believe it or not you can have a perfectly good weekly workout from 3-4 x 1 hour sessions at the gym, yes only 3-4 hours a week.

The secrete to a good gym workout is to work multiple groups of muscle at the same time.

For example:

Day 1: Chest, Arms, Cardio

Day 2: Shoulder, Back, Cardio

Day 3: Legs, Core 

This list isn't exclusive, you can also see I haven't included Cardio on Leg day that's because leg day is a killer, and you will feel bad enough the next day from a good leg workouts. 

The only real secrete to the gym is three simple things, Rest, Diet and Consistency 

A good tip here is to either do your leg day on the last day of the week so you have time to recover (rather than limping around the gym), or if your really after big muscle mass, to do leg day on the first day of the week, that is because you legs are such a big muscle group, they will release a lot of testosterone which can be used over the following days to improve you other workouts.

  

8:) Be careful with supplements

If you want to be an elite athlete, you have to put in the work. There are no shortcuts, and if you don't have the basics down first your doing to be wasting your effort in the gym. Believe it or not you don't actually need a lots of extra items on top of a healthy diet and unless your training at an advanced or elite level, then there's no need to take supplements.

A good solid diet will generally take you where you want to go, add on top of this a regular and consistent training routine, a good sleep routine and keeping hydrated and that's all there need to be successful in the gym.

That being said if you are looking into supplements, below are the three main types

Whey Protein

Whey protein is produced from milk. It is a by-product of cheese production and can be isolated from milk or obtained from other sources, such as soy. Whey protein is popular among athletes for its high concentration of amino acids, which are the building blocks of proteins.

Whey protein has many benefits, it helps people build muscle mass, recover from workouts, and increase their metabolism.

There are two options here that you want to consider, basic pure why protein or ones with added amino acids likes BCAA's branched-chain amino acids.

 

Creatine 

Creatine is a chemical that is found in the body and can be made from three amino acids. It is used by athletes to increase muscle mass, power, and strength.

Creatine works by increasing the body's production of adenosine triphosphate (ATP), which is the main source of energy for muscle contraction. It also allows users to perform more repetitions of high-intensity exercise with short rest periods between sets.

Creatine supplements are available as a powder or pill form and can be mixed with other drinks or foods. It is not approved for use in children under 18 years old, pregnant women, people who suffer from kidney disease or liver disease, or people who have had a recent heart attack.

Creatine sometimes gets a bad rap, but essentially it is a natural amino acid in the body, its one of the amino acids that your body can't create on its own, it has to absorb the building blocks for it through food.

 

Recovery drinks

Recovery drinks are generally consumed after a gym workout. They provide the body with nutrients and fluids after intense physical activity and are often used to replace electrolytes lost during exercise.

Recovery drinks are particularly useful in people undertaking body-building as they can help to repair muscle damage, Yes muscles need carbs as well!! 

Top tip here is that orange juice makes a perfectly good recovery drink.

 

A word about Peptides:

Peptides are amino acids linked together in chains to form proteins. These chains can be short or long, and they can be made up of just one type of amino acid or several different types. Peptides are found in the human body and can act as a supplement to help improve the body's performance.

The problem with peptides is that because of their very small size, they can easily penetrate and disperse themselves in the body, which doesn't give your body much chance to regulate them.

This can have negative impacts, and can cause hormonal changes depending on the peptide. Creatine and BCAA's for instance are peptides, but ones that are deemed generally safe, where as peptide hormones, that can be used to increase the rate of muscle size, can have negative impacts on your hormones. 

For instance muscle growth peptides are banned by the World Anti-Doping Agency 

"Some people may take other peptides and peptide hormones to enhance athletic activity. However, the World Anti-Doping Agency have banned many of these, including follistatin, a peptide that increases muscle growth."  - https://www.medicalnewstoday.com/articles/326701 - Medically reviewed by Cameron White, M.D., MPH — Written by Jayne Leonard on October 16, 2019

 

Everybody has off days at the gym

It's okay to have days where you don't feel like working out. We all have them. But what's important is to not use that as an excuse to skip the gym entirely. Even if you don't feel motivated, push yourself to go anyway. You'll always feel better after a workout, even if it's not as intense as usual. Consistency is key to achieving your fitness goals. Just remember that you won't always feel like working out, and that's normal. In those moments, try to remember why you started going to the gym in the first place.

How to get Started at The Gym Summarised

1. Start with a plan: Before you begin your gym workout, create a plan with specific goals and a timeline to achieve them. This will help you stay focused and motivated.

2. Find a personal trainer: Consider hiring a personal trainer to guide you through the proper techniques and form, especially if you're new to weight or strength training.

3. Warm-up and cool down: Always warm up before your workout and cool down after to prevent injury and aid in recovery.

4. Start slow: Don't try to lift too much weight or do too many reps right away. Start with lighter weights and gradually increase the intensity over time.

5. Practice proper form: It's crucial to maintain proper form when weight training to avoid injury and maximize results, you can even practise form by undertaking bodyweight exercises.

6. Consistency is key: Consistency is important when starting a fitness journey. Aim to work out regularly, and be patient with yourself.

7. Track progress: Keep track of your progress to stay motivated and adjust your workout plan as needed.

8. Undertake proper gym etiquette clean down machines after use and tidy up after yourself.

By following these tips and working with a personal trainer, you'll be well on your way to achieving your fitness goals through weight and strength training at the gym.

 

Conclusion

The gym has many benefits, from improved health, to better mental performance, it is also a great place to meet like minded people and make friends. Joining a gym can be daunting at first but the benefits more than make up for that. Don't be afraid go and check out your local gym today.

If your still really not feeling it after this article, why not check out our range of home gym equipment for sale at the Home Fitness Corp

 

Cardio Fitness Equipment

Cardiovascular or aerobic workouts give your heart a workout. They help you become more fit by increasing your lung strength and increasing the amount of blood and oxygen that are pumped all over the body. These types of exercises also help improve endurance and burn calories, so some experts recommend doing them as frequently as possible!

 

Exercise Bikes - Get the full benefits of cycling without leaving you home!

Cycling is an excellent way to get your heart pumping. Cardiovascular workouts like cycling on the echelon ex 15 help you focus on moving your legs in a rhythmic motion over a long period of time. By keeping this up for about 30 minutes, you'll make major improvements to your cardiovascular health by strengthening your heart and oxygen levels in the body

Exercise Bikes give the following health benefits

• Increased Cardio Performance
• Weight Loss
• Burn's Body Fat
• Provides Low Impact Exercise
• Builds Lower Body Strength
• Provides Controlled Interval Training
• Provides Improved Safety over Road Cycling

 

Gym Treadmills - Get the full benefits of running without leaving you home!

One of the most well-known types of home exercise equipment is the treadmill. A treadmill is a very easy way to get some cardiovascular workouts, which are great for your heart health! Many people enjoy walking.

Treadmills provide a straightforward and efficient workout for individuals of varying fitness levels. For many people, a good thing about treadmills is that they can be used by those who find other kinds of exercise difficult or uncomfortable due to various back conditions or ailments they might have.

The best part? As you build up more physical strength and endurance, the treadmill can be used for jogging and/or interval training.

Gym Treadmills give the following health benefits

• Easy and Natural to Use
• Weight Loss
• Burn's Body Fat
• Provides Low Impact Exercise
• Builds Lower Body Strength
• Improves Posture
• Walking Can Elevate many Aches and Pains
• Provides Controlled Interval Training
• Provides Improved Safety over Road Running
• High Calorie Burn Rate when Running

Home Gym Rope Training - Build Core Muscle and Strength with our Rope Trainers

Heavy ropes were originally introduced by the United States Marines.

These heavy ropes have since become a staple in training regimens for many professional sports teams, Mixed Martial Arts fighters, and even athletes across the board that are looking to improve their agility, flexibility and muscle strength. It’s an extremely effective form of exercise that not only boosts cardio but also sculpts muscle creating leaner physiques. 

Rope Training gives the following health benefits

• Weight Loss
• Burn's Body Fat
• Provides High Intensity Exercise
• Builds Lower, Upper & Core Strength
• Builds Muscle
• High Calorie Burn Rate
• Improves Grip Strength
• Full Body Workout

Cardio Rowing Machines - Train for Cardio and Muscles at the same time.

Rowing machine benefits spread beyond the physical. It's unique ability to target 85% of your body is just the beginning, as it also improves posture and tones limbs so people who start including rowing in their workout routines will understand why it's been a staple for physiques for over 150 years.

Rowing Machines give the following health benefits

• Weight Loss
• Burn's Body Fat
• Provides Varying Intensity Levels
• Builds Lower, Upper & Core Strength
• Builds Muscle
• High Calorie Burn Rate
• Improves Grip Strength
• Full Body Workout
• Tones hard to get places
• Improves Back & Ab Strength

 

Browse our Amazing Range of Home Gym Weights

If you have aspirations to building a toned or muscles body or getting an elusive six-pack, strength training will be the key component to making it happen.

However, even if it's not your objective to maximize muscle size, strength training might still be the best way to meet your health goals. 

Why's that? Building muscle is a great way to burn more calories at rest. And when your muscles are bigger and stronger, they'll also help you perform better everyday activities and have more energy.

Weight Training is perfect for building these muscles and a healthier and more toned body, The best way to achieve this is to utilise a vast range of Strength Training Equipment we have available at the Home Fitness Store

If however your looking to use Free-Weights to train which often give you the best all round workout, Have a look at our vast collection available below.

 

Dumbbells - The must have Weight for any Gym.

Dumbbells are the swiss army knife of the gym, their balanced design gives great flexibility in their use allowing you to undertake a range of exercises.

They work greatly with the assistance of a gym bench so be sure to check out our selection of benches as well.

Buying your set of Dumbbells can seem expensive at first, but its the one bit of equipment your going to use every session and a good set of Dumbbells will last a lifetime.

Dumbbell Weights give the following benefits

• Versatile Range of Exercise's
• Balanced in the Hand
• Great for Chest, Arms, Legs, Core
• Builds Lower, Upper & Core Strength
• Improves Grip Strength
• Exercises include Lunges, Flys, Chest Press, Arm Curls, Hammer Curls, Skull-Crushers, Shoulder Press, Wrist Curl, Shrugs, Calf Raise

 

Ketlebells - Train for Rapid and Specialized movements.

Kettlebells are a great addition to any gym, they can be used for rapid movements like Snatches or used to add weight to exercises like Shrugs.

They are great for exercises involving two hands on one weight such as through the leg exercises. 

Kettlebells give the following benefits

• Great for Rapid Movements
• Can be used for Incline Press-ups
• Builds Grip and Wrist Strength
• Good for two Hand one Weight setups
• Exercises include Lunges, Hammer Curls, Skull-Crushers, Wrist Curl, Shrugs, Incline Press-ups, Squats, Calf Raise

 

  

Olympic Plates - Pro level bar workouts

Olympic Plates and Bars, provide an impressive range of exercise that can be used across the whole body to tone and build muscle mass.

Olympic Plates are the most versatile plates as they can be used for bar exercises or as a substitute for other weights with certain exercises.

They are the bullet proof weight of the gym and will last you a lifetime.  

Olympic Plates and Bars give the following benefits

• Used a Range of Bar Exercises
• Bullet Proof and Strong
• Work with a large range of Weight Machines
• Can be used without a bar
• Can be used for all over body workouts
• Exercises include Squats, Chest Press, Preacher Press, Shrugs, Shoulder Press, Skull-Crusher, Arm Extensions, Floor Lifts, Dips, Tons of Weight Machines use Olympic Plates, such as Smith Machines, Chest Press Machines, Shoulder Press Machines etc, 

 

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