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Starting Your Fitness Journey: A Gym Workout Plan for Beginners
So, you've decided to take the leap and embark on a new fitness journey. Whether you're 18 or 80, taking that first step towards a healthier lifestyle is a great decision.
Here we’ll guide you through starting your journey, from choosing the right gym to doing your first workout. Remember, everyone starts somewhere, and your decision to begin is already an achievement!
Can’t I Just Workout at Home?
While home workouts are definitely an option, joining a gym offers some advantages that can really supercharge your fitness journey.
One of the biggest advantages gyms offer is their incredible variety of equipment. From treadmills and ellipticals to free weights and resistance machines, you'll have access to everything you need to work your whole body, keeping workouts fresh and engaging. This kind of variety helps prevent boredom and ensures you stay motivated.
Some gyms also have personal trainers on their staff who can be an invaluable resource. They will be able to help you create a personalised workout plan tailored to your specific goals and fitness level. They can also teach you proper form, so you avoid injury and provide guidance and support every step of the way.
Don't underestimate the power of community for motivation either. Working out alongside others can be incredibly inspiring and help you push yourself harder than you might on your own.
Would you hit the gym solo or in group?
or workout with others
Group classes are engaging, enhance motivation, and provide expert guidance from gym professionals.
How to choose a gym
Choosing a gym can feel a bit daunting – there are a lot of options out there! However, by considering a few key factors, you can narrow down your choices and find the perfect fit for you
Location is key
You want a gym that's convenient to get to, whether it's close to your home, work, or another frequent destination. This will make it much easier to stick to your workout routine and avoid excuses.
Think about the facilities
Does the gym have the equipment you're interested in using? Do they have a great variety of resistance machines, free weight area and functional area to workout?
group classes
Do they offer classes that appeal to you, like yoga, spin, or strength training? A gym that aligns with your interests will make your workouts much more enjoyable and your fitness journey sustainable.
Gym atmosphere
Is the gym clean and well-maintained? Are the staff friendly and helpful? Does the overall vibe feel welcoming and motivating?
Choosing a gym where you feel comfortable and supported to be yourself and workout at your own pace can make a big difference in your experience. Remember to check reviews sites on Google, Trustpilot and Feebo, the fitness community will let you know which are the best gyms and which ones to avoid!
Many gyms offer tours, so don't hesitate to have a look around before committing to a membership. This will give you a chance to experience the gym first-hand and see if it's a good fit for your needs and personality.
A Gym Workout Plan for Beginners
Now for the fun part, the workout! This beginner-friendly routine is designed to hit all the major muscle groups while keeping things simple and safe. Remember, if you have any health issues or are new to exercise it's always a good idea to have a chat with your GP before you get started. You can find more information about exercise and fitness on the NHS website.
BEGINNERS | Exercise | Details |
|---|---|---|
Warm-up (5 min) |
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Legs (Rest 45-60s between sets) |
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Chest (Rest 45-60s between sets) |
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Back (Rest 45-60s between sets) |
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Shoulders (Rest 45-60s between sets) |
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Arms (Rest 45-60s between sets) |
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Core (Rest 45-60s between sets) |
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Tips for success
Feeling ready to hit the gym? Before you get started, check out these essential tips for a successful and sustainable fitness journey.
Consistency
If you can aim for 2-3 workouts per week to start, this will allow your body time to adjust to the new routine with rest in between.
Listen to your body
While some muscle soreness is normal, you should stop if you feel pain.
Staying hydrated
This is vital for a good gym session, so drink water before, during, and after your workout.
Rest
Don't forget to give yourself time to rest and recover between sessions – this is when your body rebuilds and gets stronger.
Track your progress
whether through a workout journal or a fitness app, can be incredibly motivating as you see your improvements over time.
Nutrition Basics
While exercise is an essential part of a healthier you, nutrition plays an equally vital role in your fitness journey. Eating a balanced diet full of fruits, vegetables, lean proteins, and whole grains is a great way to fuel your body.
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If possible, try to limit processed foods and sugary drinks, opting instead for whole, macronutrient-dense options.
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Keeping hydrated throughout the day, not just during workouts is also important for maintaining proper function of mind and body.
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Pre-workout, consider having a light snack to fuel your body, and a protein-rich meal afterwards, this will help with recovery and building those muscles.
Need extra motivation?
Our personal trainers guide your form and keep you going on your journey!
Building a Support System
Creating a support network can be a great way to boost your chances of success. Working with a personal trainer can be a great way to get started and their expert guidance can make all the difference when it comes to feeling empowered and seeing real progress.
Group classes are another great way to meet like-minded people, stay motivated and keep things interesting.