5 Gym Tips for Beginners

So, you've just joined a gym. You have this new membership, but it's a big place and you don't know anyone. You see people doing a ton of different things, but you don't really know which exercises would benefit you. You have no idea how to properly perform exercises, nor do you know which exercises work certain muscles. Or, maybe you do, just providing you with a scenario.

Beginning your fitness journey can be intimidating, especially while doing it on your own. There is so much misinformation out there, as well as factual, scientific information. Be careful who you're soaking up information from! Follow some science-based personal trainers: (JPGCoaching, Danielle Webster, Squat University) are all great examples, and spread proper information regarding correct form, how to target certain muscles, etc.

Here are 5 simple gym tips to help you get your fitness journey going:

1. While starting out, it really doesn't matter which exercises you're doing.

   1. If you're completely new to fitness, your exercise selection doesn't truly matter. Get yourself moving. Find exercises that you enjoy most - it'll help you stay consistent with a routine. As a beginner, you might not have as much discipline in you to follow a routine that you're not excited about, and that's okay. Make fitness fun for you until you're on a consistent grind, and then you can think about making a more specific routine for specific goals.

   2. If your goal is to get more lean muscle, you'll begin to experience this regardless of exercise selection. Think about it - you're just starting to lift some weights, so your muscles are going to adapt to that stimulus and you will see changes in your body regardless of what exercises you're doing. Over time, you may begin to plateau, and that's where you'll have to think about changing your routine to a more specific split.
      

2. Your favourite fitness influencers probably don't look how they do in pictures.

   1. There are unfortunately so many editing softwares out there to make people look better in their pictures. If the people you're following aren't using those, then they're most likely posing in their pictures. Posing isn't a bad thing, but nobody walks around with a tense core and flexed muscles all day long. Don't feel discouraged if you don't look like people online.

   2. Adding on to this, don't compare your body to other bodies. Unless you're an identical twin, you will never have the same body as someone else. You will never have the same exact physique as someone else. Our genetics play a huge role in the way our bodies look, where we hold fat and how we grow muscle. Strive to be your strongest, fittest, and most happiest self - whatever that looks and feels like for you! Comparison will always rob from enjoyment.
      

3. Don't overwork your muscles.

   1. Your body needs time to recover. Don't work the same muscles everyday! If you're doing a full body workout 5 consecutive days per week, your body is never going to have time to repair itself (unless you're working different muscles with each full body workout). Finding a workout split that works best for your goals and availability to go to the gym is crucial in order to prevent this.

   2. You could do an:

      1. Upper/Leg/Upper/Leg split

      2. Push/Legs/Pull/Legs split

      3. Quads/Chest/Hamstrings/Back/Glutes/Arms & Shoulders split

      4. Upper/Lower/Cardio/Full Body split

      5. Full Body/Cardio/Full Body/Cardio/Full Body

      6. THERE ARE SO MANY OPTIONS AND SO MUCH VARIETY TO BE CREATIVE HERE!! Just make sure you're giving your body time to rest in between working each muscle group.

         1. More ideas can be found here, on our instagram: https://www.instagram.com/p/ClUKYPUJbKN/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
            

4. Make sure you're fueling your body enough for the demands of your exercise.

   1. Getting enough macronutrients: water, carbs, protein, fats; and micronutrients: vitamins, minerals - are all super important in aiding your fitness journey. Think of it this way, a car can't run on an empty tank, and neither can your body. Food is fuel, and it is so important to eat enough to get you to where you want to be. Your muscles need protein to grow, your body needs carbs and fats to function, and you need your vitamins and minerals to stay healthy and contribute to bodily functions. Macros are so heavily discussed in the media, but micros are just as important! You don't want to be deficient in micronutrients, just as you don't want to be deficient in macronutrients.

5. Don't rely on a workout partner.

   1. Having someone to workout with is fun and all, until one of you falls off. Relying on someone else for your success will only call for failure at some point. It's nice to have someone to go to the gym with, especially during the beginning of your journey - it helps provide you with more confidence and comfort - but what would you do if your friend decides they don't want to go to the gym anymore? Will you let that lead to rocky roads with your fitness journey? Or will you continue to go without them?

   2. The only person you should rely on at a gym is yourself, and your personal trainer if you decide to hire one. A trainer won't leave you until you tell them you're ready to spread your wings and fly without them. Our main goal as a trainer is to help you become comfortable enough to workout without our guidance! You shouldn't need us for a lifetime.

      1. If you'd like an online coach, apply on www.thebindzone.com by booking your free consultation after filling out our liability waiver.
         

So, if you're new to the gym, enjoy the process. Figure out what you enjoy doing most, wear the clothes that make you feel most confident, and maybe even make some friends along the way. Make a routine that works best for you!

There are no right amount of days to go to the gym per week. You don't need to go more than 2 times if you can't fit that into your current schedule - just do what you can do. Consistency is consistency whether it's 2 days per week or 5 days per week!