It’s a new year. Your new year’s resolution is to get fit and healthy, you’ve gone to the gym, did a high intensity work out, endorphins are flying… The workout was really tough, it has taken a lot out of you but nonetheless, it’s a new year… You’ll get after the next session tomorrow.
Tomorrow. You’ve got a lot on, started back to work after the holidays. Emails are stacked. You finish up, planned to head to the gym to do the high intensity workout you did the day before but you’re tired. You’re too tired for that intensity, it’s been a long day – I’ll go ‘tomorrow’ (you don’t go tomorrow).
Yes, I’ve been there.
Here are some top tips for beginners to build consistency & get started in the gym. Embarking on a fitness journey can be very exciting, especially if you’re new to the gym. You’ve taken action. With the right approach, you can start your gym experience confidently and set yourself up for long-term success. If you’re wondering where to begin or how to build consistency, here are some top tips.
- Set Clear, Realistic Goals
Before you even step foot in the gym, take some time to define your goals. Are you looking to build muscle, lose weight, improve cardiovascular health, or simply become more active? Setting clear and achievable goals gives you a sense of purpose and direction. These have got to be realistic.
For Example:
- Keep workouts short and snappy (45 mins max)
- Consistently go the gym 3 times per week
- Lose X number of pounds within 12 weeks
- Start with a Simple Routine
You’re excited & motivated to kick off your fitness journey, you’ve dived into a highly complex, high intensity workout but you’re struggling to complete it or it’s too much too soon. As tempting as it may be to dive into complex workout programs, it’s best to start with a simple workout, easy to repeat & not too punishing. Keep It Simple. Focus on mastering the basic exercises and understanding proper form. Compound movements such as squats, deadlifts, push-ups, and rows should be part of your routine. These exercises target multiple muscle groups at once and are efficient for building strength and endurance.
Aim for two to three full-body workouts per week to start. Over time, you can increase the intensity or try more specialized routines based on your goals.
- Learn Proper Form and Technique
It is so important to make sure your form & technique is good. This goes hand in hand with tip 2, start off with a simple workout routine, using manageable weights. Watch videos or hire a personal trainer to make sure your form looks good and definitely don’t be afraid to use mirrors. They are key for assessing your posture and technique during exercises.
Why do you need proper form & technique?
It avoids injuries and you’ll get the most out of your workouts (better results). Lift heavier when you feel you’ve nailed the right form and technique.
- Consistency – Start Slow and Progress Gradually
Yeah, the reality is you’ve got to keep going if you want to see results. Consistency is the most important tip.
One of the biggest mistakes beginners make is overexerting themselves early on. It is much better to start with a manageable workload & progressively increase the intensity over time. Especially those with a busy schedule, you don’t want to go too hard too soon. You’re already tired, don’t burnout.
Ask yourself if it is better to do a manageable workout at your own pace in your own time or dive into the hardest, most intense workout you could think of?
Would you rather do this for 2 weeks & quit? Or train 3 – 4 times per week at your own pace, progressively getting better over several months?
Don’t rush the process—progress in the gym takes time and consistency. It’s a healthy habit, enjoy it.
- Nutrition and Hydration
You’ve already started working out, you may as well sort your diet out as well. It’s no secret that fitness isn’t just about exercise; nutrition plays a crucial role in your progress.
Fuel your body with healthy, balanced meals that support your goals. If you’re looking to build muscle, ensure you’re eating enough protein. If your goal is weight loss, focus on creating a calorie deficit through a combination of exercise and smart eating.
Staying hydrated is equally important. Dehydration can negatively impact your performance and recovery. Drink water throughout the day and stay hydrated during your workouts.
Again, it’s a healthy habit, enjoy it. It’ll probably improve other areas of your life as well.
- Track Your Progress
To stay motivated, keep track of your progress. Use a fitness app, journal, or even a simple calendar to log your workouts, weights, and any other relevant metrics. Tracking your progress not only gives you a sense of accomplishment but also helps you identify patterns and areas for improvement.
- Have Patience & Enjoy the Process
Last but not least, be patient. Fitness is a journey, and results don’t happen overnight. Stay dedicated, celebrate small victories, and remember that consistency over time will lead to lasting changes.
