Introduction
Going to the gym for the first time can be an intimidating experience. It’s easy to feel overwhelmed by all of the equipment and activities that are available. Whether you’re just starting out or you’ve been working out for a while but want some direction, it’s important to know what to do in the gym as a beginner.
For the purpose of this article, a “beginner” is someone who is new to the gym or someone who has not worked out regularly in a few months or longer.
There are many reasons why people start going to the gym. According to a survey conducted by the International Health, Racquet & Sportsclub Association, the top three reasons why people join a gym are to lose weight (55%), to increase energy levels (41%) and to improve overall fitness (38%). Other reasons include improving sleep quality, reducing stress, increasing muscle mass and improving sports performance.
Basic Strength Training Routine
Strength training is an important part of any workout routine. It helps to build muscle, burn calories and improve posture. Starting out with a basic strength training routine is a great way for beginners to get comfortable with the equipment and learn proper form for exercises.
According to a study published in the Journal of Strength and Conditioning Research, a full-body strength training routine performed two to three times per week can help to improve strength, muscle size and metabolic rate. The American College of Sports Medicine recommends performing one set of eight to 12 repetitions per exercise using a weight that you can lift for 8–12 reps but no more.
Some exercises to include in a basic strength training routine are squats, deadlifts, lunges, chest press, shoulder press, rows, biceps curls and triceps extensions.
Proper Form for Exercises
It’s important to use proper form when doing any type of exercise in the gym. Proper form helps to ensure that you are getting the most out of your workouts and avoiding injury.
When doing any type of exercise, it’s important to keep your core engaged, your back straight and your movements controlled. For example, when doing squats, stand with your feet hip-width apart and make sure your knees don’t go past your toes. When doing chest press, keep your elbows close to your body and press the weights up until your arms are fully extended.
Bodyweight Exercises
Bodyweight exercises are a great option for beginners because they don’t require any additional equipment. They also help to build strength and improve balance. Some examples of bodyweight exercises are push-ups, pull-ups, planks, burpees, mountain climbers and lunges.
A study published in the journal Sports found that bodyweight exercises can help to improve muscular strength, endurance and cardiovascular health. Additionally, bodyweight exercises can be done anywhere, making them a great option for those who travel frequently.
Resistance Bands and Free Weights
Resistance bands and free weights are great tools for building strength and adding variety to your workouts. Resistance bands come in a variety of sizes and levels of resistance, so they are a great option for all levels of fitness. Examples of exercises that can be done with resistance bands are biceps curls, triceps extensions, lateral raises and chest presses.
Free weights can also be used to add variety to your workouts. Examples of exercises that can be done with free weights are squats, deadlifts, lunges, chest press, shoulder press, rows and biceps curls.
Cardio Machines
Cardio machines are another great tool for beginners. They can help to burn calories, improve cardiovascular health and increase endurance. Examples of cardio machines are treadmills, ellipticals, stationary bikes and rowing machines.
A study published in the Journal of Sports Science & Medicine found that using a combination of aerobic and resistance exercise can help to reduce body fat and improve cardiovascular health. Additionally, the American Heart Association recommends getting at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity per week.
Mobility and Flexibility Work
Incorporating mobility and flexibility work into your routine is important for maintaining good posture and preventing injury. Examples of mobility and flexibility exercises are foam rolling, stretching and yoga.
A study published in the International Journal of Sports Physical Therapy found that incorporating mobility and flexibility exercises into your routine can help to improve range of motion and reduce pain. Additionally, the American College of Sports Medicine recommends stretching all major muscle groups at least two to three times per week.
Conclusion
Starting out at the gym can be daunting, but it doesn’t have to be. Knowing what to do in the gym as a beginner can help to make the transition easier. A basic strength training routine, bodyweight exercises, resistance bands and free weights, cardio machines and mobility and flexibility work are all great options for beginners.
Remember to always focus on proper form when doing any type of exercise and to take breaks when necessary. With consistency and dedication, you will start to see results in no time.
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