7 MOTIVATING GYM TIPS FOR BEGINNERS
These small group sessions are led by certified trainers and can teach you basic weight-training and workout movements. Replace unhealthy foods with healthy alternatives and try to cut back on sugarpeople working out on planet fitness cardio equipment
These gym tips for beginners can help you reach your health goals and gain the confidence you need to keep it going.
New to working out? You might be wondering where to start. BE PROUD
Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Utilize resources like ACE Fitness' exercise library and the CDC's workout videos for tips on form and technique. Whether you're lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Don't be intimidated by others or scared to ask for help.
Remember that everyone at the gym was once in your shoes. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time.
1. For example, see if you can add five more pounds to your shoulder press or shave ten seconds off of your mile time within a month.
2. But don't get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. Additionally, most Planet Fitness locations offer a 30-minute Express Circuit training option that can guide you through a full-body workout.
3. ASK HOW
Instead of shying away from exercises or equipment you're unfamiliar with, ask a gym employee or fellow gym-goer for help. BE REALISTIC
Losing weight, gaining strength, boosting endurance and increasing flexibility are all long-term goals — so don't expect to reach ultimate strength in a single week. STAY STRONG
Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. Those first few workouts, no matter how "easy" they are in terms of physical intensity, are often the most mentally challenging. Once you get into a routine, you'll graduate from your "beginner" status in no time.
As always, please consult with a physician prior to beginning any exercise program. A good place to start is following the USDA's recommendation of filling at least half of your plate with fruits and vegetables.
It's a good idea to prepare before (and refuel after) every workout with high-protein snacks like nuts, yogurt, deli meat, hummus and cottage cheese. Try to reach an "out of breath" state at least once during your workout by incorporating high-intensity movements like sprinting, jumping jacks, burpees or squat jumps.
4. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session.
5. Be realistic about the goals you set for yourself. Of course, maintaining a balanced diet will help you meet your fitness goals, but it's also realistic to enjoy an indulgence here and there!
6. EAT UP
Working out won't yield results if your diet isn't in check, too. Another good idea is working with a certified trainer to help familiarize yourself with the gym layout and draft a workout plan.
7. WORK HARD
If you're not sweating by the end of your workout, perhaps you aren't pushing yourself hard enough. If you aren't feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength.
Not really sure where to start? Try one of Planet Fitness' unlimited, free fitness training sessions offered to all members through PE@PF. Try to get eight hours of sleep every night, take at least one rest day a week and always walk into the gym ready to repeat another solid workout. REST AND REPEAT
Even the most experienced athletes appreciate the importance of rest after a hard workout. See full medical disclaimer here.
Happiness isn't something that should be reserved for some imagined future. 15. Nix excuses by laying out your workout clothes, signing up for workouts, and meal prepping fueling foods.
"Make it easy for yourself not to find excuses. Sign up for classes or a trainer at the beginning of the week and put it in your calendar. The issue with aesthetic goals is that they're fleeting, and they won't keep you engaged enough to continue working during those tough times when you want to quit. Workouts are much more fun if they make sense. And remember to enjoy the process. Order your meals or meal prep or plan out your meals for the week, and make a list of go-to spots that have healthy food near your work, home, and gym. Lay your clothes out the night before or pack your bag. Set athletic goals, like doing push-ups on your toes instead of your knees or running a certain distance.
"Set something other than an aesthetic goal. That goes along with my motto: train smarter, not harder." Quick note: A heart rate monitor is a device you wear that tells you your heart’s beats per minute, so you can check it in real time during your workout. Practice gratitude for what your body can do right now (no matter what your future goals are).
"Be grateful for where you are, right now, and have a clear picture of where you'd like to be. You could also sign up for a race—this gives you a specific training time frame. Believe or not, that simple gratitude can help you create the strongest body of your life."
"Make it easy for yourself not to find excuses. Sign up for classes or a trainer at the beginning of the week and put it in your calendar. The issue with aesthetic goals is that they're fleeting, and they won't keep you engaged enough to continue working during those tough times when you want to quit. Workouts are much more fun if they make sense. And remember to enjoy the process. Order your meals or meal prep or plan out your meals for the week, and make a list of go-to spots that have healthy food near your work, home, and gym. Lay your clothes out the night before or pack your bag. Set athletic goals, like doing push-ups on your toes instead of your knees or running a certain distance.
"Set something other than an aesthetic goal. That goes along with my motto: train smarter, not harder." Quick note: A heart rate monitor is a device you wear that tells you your heart’s beats per minute, so you can check it in real time during your workout. Practice gratitude for what your body can do right now (no matter what your future goals are).
"Be grateful for where you are, right now, and have a clear picture of where you'd like to be. You could also sign up for a race—this gives you a specific training time frame. Believe or not, that simple gratitude can help you create the strongest body of your life."
If you're into numbers and stats, try wearing a heart-rate monitor to see how your body's working in real time.
"I tell someone starting out to wear a heart rate monitor so they know how their body is responding to the physical stress of training. Your body is an absolutely amazing thing. This can be a certain amount of weight you want to try to squat with, a distance you want to run, or maybe you just want to be able to do a push-up on your toes [instead of your knees]. This gives you objective information about how hard your body is actually working, regardless of how hard you feel like you’re working, which is known as your rate of perceived exertion.
Getting too caught up in where you want to be can rob you of your joy, today. I know I can commit to things when there is a clear start and end date. Take a few moments, every day, to appreciate that. It forces me to put in my best effort, and once I cross that finish line, I am overjoyed I accomplished it and ready for another challenge."
How hard a workout feels can be influenced by factors like how much enjoy it, the temperature and humidity of the room you’re in, and more—but how you feel isn’t always entirely representative of how hard your body’s actually working.
"I tell someone starting out to wear a heart rate monitor so they know how their body is responding to the physical stress of training. Your body is an absolutely amazing thing. This can be a certain amount of weight you want to try to squat with, a distance you want to run, or maybe you just want to be able to do a push-up on your toes [instead of your knees]. This gives you objective information about how hard your body is actually working, regardless of how hard you feel like you’re working, which is known as your rate of perceived exertion.
Getting too caught up in where you want to be can rob you of your joy, today. I know I can commit to things when there is a clear start and end date. Take a few moments, every day, to appreciate that. It forces me to put in my best effort, and once I cross that finish line, I am overjoyed I accomplished it and ready for another challenge."
How hard a workout feels can be influenced by factors like how much enjoy it, the temperature and humidity of the room you’re in, and more—but how you feel isn’t always entirely representative of how hard your body’s actually working.
From there, take on a simple plan that aligns with your goals and doesn't bore you to death… and tackle it one step at a time. And that just sucks. There's no better feeling than accomplishing that goal.
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