what to know for your first time at the gym

What you Need to Know for your First Time at the Gym

As a fitness beginner, there are a few things you need to know for your first time at the gym

In this post, we’ll talk about what you need to know before going to the gym, once at the gym, and right after!

Are you ready? Let’s go!

Don’t Go With High Expectations

Internet and social media create fake expectations of what going to the gym is. On your first day, week, or month you won’t be able to be at the level professionals bodybuilders are.

Don’t create fake expectations, and keep your feet on the ground. By doing so, you won’t be disappointed if the results don’t reach what you saw on social media.

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Go with the Right Attitude

The gym has a lot to do with going with the right attitude. If you set your mind to enjoy the gym, you will do so.

Go with motivation of changing your physique and improving your health. Even if you don’t see results, keep the right attitude and the results will come sooner or later.

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Plan Your Workout

All actions are useless without a plan. If you want to get the most out of the gym, you need a workout plan.

Luckily, creating a workout plan for beginners is a piece of cake!

Think on when, and what muscles you want to train during the week. Then, choose the exercises you like the most and do 8-12 sets for each muscle group.

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Bring the Right Fitness Gear

You won’t need many things at the gym… but it’s important to use the right fitness gear. To start going to the gym, you’ll need:

  • Sneakers: flat surface and comfortable
  • Headphones: noise reducer if possible
  • Water bottle
  • Gym clothes: comfortable and stretchy
  • Towel
  • Shower essentials: shampoo, flip flops, deodorant…

Don’t Eat Right Before Working Out

Going to the gym is an intense activity that requires of a lot of physical effort. Going with a full stomach to the gym is the worst you can do.

If you go full to the gym you will feel bloated, you won’t focus on the training, and you’ll probably end up throwing up.

Leave at least an hour between your last meal and the gym. Eat something easy to digest and get ready for the gym!

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Once at the gym

Avoid the Busy Hours

Most people usually have the same schedule. This means that most people will go to the gym more or less at the same time.

Crowded gyms are overwhelming and tiring. To avoid the crowd, think in advanced and don’t go during the busy hours.

This will differ from country to country, but as a general rule, early in the morning or late in the afternoon is when the gym is the least crowded.

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Start from the Bottom

Your first time at the gym should be easy and enjoyable. Your body is not adapted to that type of exercise, and anything you do will already help you build muscle.

If you start from the bottom, you’ll have more room for improvement over time. Choose few exercises, make sure you do them properly, and improve session by session.

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Ask for Guidance

Once at the gym you’ll ask yourself what exercises to do, or how to do them.

There will be people to help you solve all your doubts; ask for guidance. Gym staff, personal trainers, or someone with already experienced in training there.

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Put the Weights Away

Although going to the gym is an individual activity, there’s people around you using the same machinery.

One of the golden rules of going to the gym; put the weights away once you finished with them.

If you want to create a good environment and make friends at the gym, follow this rule.

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Track Everything you Do

You can’t improve what you don’t measure

If you want to get better at the gym, you need to know what you are doing. By doing so, you’ll be able to progressively improve every session.

Get a notebook and track everything you do during your training session. Having a training plan is the best you can do to get better at it

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Don’t Forget to Warm Up

Your muscles are like engines; if you put them to work when they are cold, the risk of breaking apart is quite high.

Don’t forget to warm up, it’s as important as the training itself. Combine both passive and active exercises involving the muscles you will be working out.

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After Going to the Gym

Prioritize Carbs and Proteins

Going to the gym is an intense activity that uses glucose as fuel and wears out your muscles.

To optimize recovery and favour muscle building, prioritize carbohydrates and protein on your post-workout meal.

By doing so you will stop the catabolism created during the training session, and create a favourable environment to make muscle and recover.


Sleep Enough

Sleep, training, and nutrition are the three main legs of the table. The same way you have to focus on eating healthy and training hard, sleep is a big part of the equation.

It is during your sleep when you’ll build more muscle and recharge your body to be functionable the next day.

Sleep 7-9h daily. This is the recommended amount of sleep by official organizations, and it will bring all the benefits of a good sleep.

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The first days going to the gym are not easy. As a fitness beginner, there are a few things you need to know for your first time at the gym

In this post, we’ve talked about what you need to know for your first time at the gym.

Make a checklist of everything mentioned here, and enjoy the beginning of your fitness journey!

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