So you’ve finally decided that it’s time for you to hit the gym, but you’re feeling lost! The gym can be a daunting place, especially for those that want to start working out, but don’t know exactly how to. Never fear! Here are 10 key tips for gym virgins:
1. Know Your Goal
Having a goal is one of the most important things! Whether it’s losing weight or developing a healthier lifestyle, no matter how small it is, it can and is used as the source of motivation for any gym goer. Tip: write your goal and why you want to accomplish it on a piece of paper to look back on whenever you have the feeling of quitting; it could be used as a source of motivation when things get tough.
2. Nutrition Is Key
Proper nutrition is half the battle! Knowing what kinds of nutrients you need and what food you can get them from plays an important role not only to your health, but to your results from your hard work at the gym. It’s quite detrimental to work out to be healthier just to waste it by consuming unhealthy food. Tip: according to pro athlete Kelly Rennie from bodybuilding.com, stay away from processed foods as much as possible, since they basically lack key nutrients in a healthy diet. Instead, opt for whole foods that contain a balance of protein, fats, and carbohydrates.
3. Survey the Terrain
To not lose precious time finding everything on the first day of your work out, tour the gym beforehand. Knowing where equipment is and even where the water fountain is can make a big difference. It can also lessen those jitters of going to the gym when you become more familiar with the layout. Tip: bring a friend for a better experience!
4. Plan a Schedule
Every collegiette knows the importance of planning in college. The gym is no exception. Knowing when your gym days are keeps you on track with your goals and gives you more of an incentive to go rather than spontaneously deciding each week. Tip: start off small, fitting in only two days a week at the gym before adding on more. This way you know if it works well with your schedule or if you need to come up with a new plan.
5. Be Specific
Going to the gym is easy; knowing what to do is the hard part. Plan a work out for each session, such as what type of work out you’ll be doing that day and the exercises that accomplish those. For example: if you want to work on legs, squats and lunges would be a couple of exercises you can do. Tip: Download the Nike+ Training Club app to get an idea of what kind of exercises you can do. The app is nice because it makes a work out plan for 4 weeks coupled with exercises you could do each day. It has a beginner level and is very easy to use.
6. Do Your Research
This goes for both nutrition and actual work outs. Researching the type of food/meals in preparation makes things easier when beginning. Looking up proper stretches, various workouts and the exercises to go along with it gives you a better picture of how to get the most out of your time at the gym. Researching things beforehand makes the task of going to the gym less terrifying. Tip: Google is a great way to find what you’re looking for, but friends that go to the gym could be an optimal resource as well.
7. Clothes Matter
I’m not saying that you should go to the nearest Nike store and buy the latest athletic attire, however what you wear does make a difference. Showing up in jeans or a dress is an obvious no-no, and that goes for slippers as well. Tip: Wear something comfortable, like a t-shirt, leggings, and gym shoes.
8. Etiquette Is Important
For first time gym goers, it’s understandable to not know proper gym etiquette, or even know that there was such a thing. Examples could be asking how to use a piece of equipment when you don’t know how, to even simpler things such as putting away weights you may borrow. It may sound like common sense but you’d be surprised by how many people leave weight equipment lying around.
9. Packing Right Is Essential
Before doing anything big, making sure you’re packed and prepared accordingly is crucial when going to the gym. Little things such as packing extra socks, your gym clothes, and even deodorant can make or break your experience. Tip: a lock and a water bottle should be labeled under essentials. You may not think so, but little things like not having to run all the way to the water fountain, and knowing your stuff is secure under a combo only you know could make a difference in the long run.
10. Have Fun! (Seriously!)
I think many people tend to forget that working out should be fun. On average, people that enjoy their work out forget that they are working out at all. Working out should be seen as a fun thing to do and should be seen in an optimistic light. If you see working out in a negative way, try incorporating things like a fun sport you enjoy or make a game out of it. Tip: bring a friend! As the saying goes, two is better than one and twice the fun!