Everyone Starts Somewhere

Yep, even that guy in the gym bench pressing 200kg or that girl that has a 12-pack, were both beginners once. At some point we are all beginners. Being new to the gym can be daunting, and sticking to your goals is no easy thing to do. Here are our top tips for gym beginners to make sure that you feel comfortable in the gym, stay safe, and can keep reaching your health and fitness goals.

Ask Questions

Don’t think taht you’ll walk into the gym one day and know everything straight away. Things take time and it is a journey of trial and error. If you have any questions or concerns, don’t hesitate in asking for help. Despite some people potentially looking intimidating, most people in the gym are very friendly and are happy to impart some of their knowledge to you if you have a question.

If you’re shy, book in for an induction session with a personal trainer at your gym. Remember to make a list of all the questions that you have so that you can put your mind at ease before going at it alone. 

Focus on Simple, Compound Movements

Don’t overcomplicate your workouts. Rather than doing 20 different exercises poorly, performing a handful of exercises well will most likely be the best place to start. If you’re new to the gym, the best way to start seeing results is to master your basic compound exercises. Once you have these perfected, you can then begin with isolation and more advanced movements. Compound exercises are exercises that challenge muscle groups at one time, and often use either a machine or a barbell, but can be performed using dumbbells, kettlebells, or just your bodyweight.

Focus on Your Technique 

Similarly, you want to make sure that you’re performing each exercise safely and effectively. Make sure you have mastered technique before increasing the weight. It might seem boring, but it is a vital part of the process. We don’t expect techniques to look perfect, particularly when fatigued, but a breakdown in technique in some exercises can lead to a higher injury risk.

Nobody is Judging You 

When you first start training, it's easy to feel like everyone is watching and judging your every move. However, the reality is that no one really cares. Everyone is in the gym to achieve their goals and improve their lives. If you are really struggling with this, then try and go to the gym on quieter times of the day like between 9am and 5pm if your work schedule permits it.

Don’t Expect Miracles

Nobody wants slow progress, but unfortunately, that is the reality of training. Significant body composition changes don’t happen overnight, despite what the fitness gurus on Instagram will try and make you believe. Rapid fat loss through strict diets/starvation is not the way to go. The basic rule is if you achieve it quickly, you’ll also lose it quickly. Sustainable progress is usually slow, so don’t be disheartened if you’re not seeing results straight away – give it time! 

Don’t Compare Yourself to Others

Not everyone in the gym (or on your Instagram feed) is at the same point in their journey as you are and that’s okay. Don’t compare your start to someone else’s final destination. Of course, use them as inspiration, but don’t let it get you down. 

Never Feel Like You Shouldn’t Be There

Whether you’re curling 2kg dumbbells or 20kg dumbbells, every single person has a right to be in the gym. Never feel like you don’t have a right to be there because you aren’t as experienced or you’re not lifting as much weight. Everyone brings something different into the gym, and every single person’s journey is valid. 

Do Classes!

Classes are a great way to keep fit and meet new people. If you’re feeling a little nervous about going into the gym on your own, classes are a really good stepping stone and will help you build up your fitness levels and get used to being in the gym environment. 

Go at your own pace

You don’t have to spend hours and hours in the gym lifting heavy weights. In fact, you can get a good session in half an hour with some body weight exercises and a bit of cardio. Don’t overdo as it will only slow you down in the long term. Go slowly and be aware of your own fitness levels. 

Nutrition is Half of the Battle

Your fitness journey does not end when you leave the gym.

What you are fuelling your body with is also important and should not be neglected. Make sure you are giving your body enough to get through your sessions, while also eating a healthy, balanced diet that you can maintain. 

If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.

- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.