First thing’s first—congrats on taking the first steps towards your fitness journey. It’s not an easy journey, but it certainly is a rewarding one. Investing in your health and fitness is the best investment you can make in yourself and your future. As a beginner we know it can be intimidating and seriously overwhelming to get your feet off the ground… If you can make your first steps positive, you’ll be able to train with confidence and be sure to see progress you can be proud of.
Take these 10 must-read beginner training tips as sage advice from seasoned professionals that have all been in your shoes once before. Apply them to your habits, strategies, and mindsets and you’ll be set for success.
1. Use the S.M.A.R.T. strategy to be clear about your goals and the steps you need to take in order to be successful and hold yourself accountable.
SMART goals are a framework for setting and achieving specific, measurable, achievable, relevant, and time-bound objectives. This approach ensures that goals are not only well-defined but also realistic and achievable within a specific time frame.
Here’s what each letter in the SMART acronym stands for:
S – Specific: A goal should be clear and concise, with a specific outcome or result in mind.
M – Measurable: A goal should be quantifiable, so that progress can be tracked and success can be measured.
A – Achievable: A goal should be challenging yet achievable, given the available resources and time frame.
R – Relevant: A goal should be relevant to your overall vision and purpose, and aligned with your values and priorities.
T – Time-bound: A goal should have a specific deadline or timeline, which provides a sense of urgency and helps to keep you accountable.
Here’s a quick example of a SMART goal:
Bad Goal: I want to get in better shape.
This approach ensures that goals are not only well-defined but also realistic and achievable within a specific time frame.
SMART Goal: I want to lose 10 pounds in the next 3 months by exercising for 30 minutes a day Monday- Friday and cutting out processed foods from my diet.
In this example, the SMART goal is specific (lose 10 pounds), measurable (10 pounds), achievable (by exercising for 30 minutes a day Monday – Friday and cutting out processed foods), relevant (to getting in better shape), and time-bound (in the next 3 months). By following the SMART framework, this goal is much more likely to be achieved than the vague and undefined goal of simply wanting to “get in better shape.”
2. Choosing the “Perfect” Workout
As beginners it can be easy to get information paralysis. For better and for worse, there’s no shortage of workout plans and meals plans on the internet and influencers shilling you their programs and products. Don’t get so caught up in trying to find the “perfect” plan for yourself that you end up never starting. The truth is all training exercises work. There is no secret mystery plan out there waiting for you to find it. Simply follow the Fit Mens Club program or a plan curated by another trusted source by making sure it fits your goals (weight loss, muscle gain, recomposition etc.), your schedule and your level of commitment. Once you’ve selected a plan using those criteria then the only thing standing between you and your goals is consistency.
3. Prioritize consistency over intensity.
Your new found motivation as a newbie may have you tempted to go all out and exhaust yourself your first week of training. Don’t. It’s not sustainable. You will quickly burn out and dread working out not long before you eventually quit. Play the long game instead. Like many things in life, Fitness is a game won slowly and steadily.
4. Keep it simple
Skip those fancy over the top viral look at me tiktok workouts and stick to the basics. Those viral vids may offer some fun cardio ideas but for weight training you must build a foundation first and that is done by focusing on traditional compound lifts.
5. Form over everything
Your sets, reps and rest time may vary, but one thing must remain the same… and that one thing is proper form. Using proper form ensures that you are targeting the specific muscles that you are trying to work, which can lead to better results. When you use improper form, you put yourself at risk for muscle strains, joint sprains, muscle imbalances and other types of injuries. Proper form is smooth and fluid and requires full range of motion.
6. Pick the right size weight
We all want to flex our manhood and push the heaviest weight we can gather enough strength for. Save that show for your IG. Your actual workout should be properly weighted for your fitness level. Too heavy of a weight can compromise your form and the quality of your lift and results. There’s no other method to determine your proper weight for an exercise other than good ol’ fashion trial and error. Grab a weight that you feel confident in using. If it’s too light, go up. If you can’t complete the reps with proper form, go down.
7. Pick workouts you actually like.
This may be difficult if you don’t have much experience and don’t know what you like yet, but the more you workout, you’ll find there will definitely be workouts that you enjoy more than others. Lean into that. You’ll be more likely to stick with your plan and meet your goals if you have enjoyable workouts to look forward to. Cardio in particular is an area where you can get very creative in how you choose to break a sweat.
8 . Trust the process
It can be easy to get discouraged when you feel you’re not seeing the results you want as quickly as you’d hope. The good news is beginners typically see progress rather quickly within their first few months of training. Don’t focus on the scale. The number can be misleading day to day. Instead, give yourself adequate amounts of time between check-ins before you attempt to access your progress. You should weigh yourself no more than once a week. Focus on the process, not the goal. If you train and eat in accordance with your plan, you will achieve your goal. This means making the decision to stay consistent even when you’ve run out of motivation.
9 . Invest in your experience
Dieting and exercising can require a lot of sacrifice. While that is a fact, it shouldn’t feel like torture. We all have cheat days to look forward to in our diets, but there are other ways to ease you into the commitment needed to make fitness a lifestyle and one that you actually enjoy and can be excited about. You can achieve this by investing in a better fitness experience.
What you invest in will depend on who you are and what moves you. If you are motivated by numbers and data, it could be worth it for you to invest in a fitness tracker or smart watch to enhance your workout experience so you can track your training and push yourself. If you feel your best when you look good, then it may be worth it to invest in some decent gym drip (clothes/gear) for extra motivation and confidence.
If you need help finding energy to train then investing in supplements and pre workout may be a game changer. It can be easy to go to the nearest or the cheapest gym in the area, but it is 100% worth the time and effort to find the right gym for you. Gyms like Planet Fitness are great starter gyms, but if gym ambience and culture is important to you or the thought of crowded gyms and waiting to use equipment regularly totally ruins your workout then it will probably be worth it to you in the long run to splurge a little on a higher end gym and have an experience you will enjoy and can stick with. Maybe a more boutique gym that offers a fitness community you can join will help keep you accountable and social. Or perhaps that new trendy influencer gym will keep you motivated and posting the process for bragging rights. As the weeks turn into months you will have spent countless hours in the gym training. It should feel like a haven… a second home, not a second job.
– I’m personally big into supplements and gym gear, so I’m always super excited to try out new flavors and new products. It’s just that little something new that keeps me invested in my fitness journey and looking forward to my next workout.
10. Remember no one is Judging you.
I remember when I first started training, it felt like everyone was watching me. I was almost embarrassed to work out. In hindsight that was silly of me to believe. Now being on the other side as a regular gym goer, I can confirm that no one really cares. Everyone is in their own zone focusing on their goals and you should too.
Conclusion
In conclusion, these fitness tips for beginners in the gym are just the beginning of your fitness journey. Remember to start with a realistic plan, focus on proper form and technique, and stay motivated by celebrating your progress and building long term habits. With these tips, you’ll be well on your way to achieving your fitness goals.