Beginner's Guide - How to Get Started in the Gym from Day One

Finally, you decided to go to the gym. If this is your first time, it doesn't hurt to learn a few rules that will help you understand what's what and not feel stupid among the regulars.

In this article, we have collected everything you need to know before starting a gym session for beginners and those who have returned after a long break.

We will begin with descriptions of gym visitors so that you understand who you will have to meet on your first day at the gym and spend 5-8 hours a week nearby. They can be conditionally divided into several groups.

"Muscle Squad"

This group includes those people who believe that there is nothing more important than muscles. Mostly these are men - lovers of "pulling iron." They are easy to spot among the other visitors to the gym - during the workout they admire themselves in the mirror and give advice to those who have been in the gym not so long ago. Their main goal in life is to look like the Hulk, and they are successfully moving towards this.

"Dohliks and idlers"

It seems that someone forcibly sent such people to training - for example, husbands or wives - because they have already stopped fitting into their own trousers or are unhappy with their appearance, because the trousers fall off them. They prefer to take lighter weights - heavy ones are simply beyond their strength, or even sit on the bench. Thus, they become the constant object of ridicule of the "muscle squad".

"Gossips and Gossips"

This category includes mainly women, but occasionally men come across. For them, the gym is another place to gossip and discuss other people. Usually they gather in small groups and evaluate the people involved in a number, occasionally chuckling.

"Paphos fashionistas"

This category includes pretty and pumped-up ladies who come to the gym to keep fit. They seem to be designed to make other women in the audience feel bad about them. They become the object of adoration of both the "muscle squad" and the coaches.

"Grunters"

The last group includes seemingly unremarkable and generally good people. It is difficult to attribute them to any of the categories described, but as soon as they start to swing, it immediately becomes clear that they belong to this group, even if you are far from the gym. During classes, they make very loud primitive sounds, which often frighten other visitors.

Where to start in the gym for the first time

Now that we have dealt with the types of people that can be found in the hall, let's move on to more important information. So, what does a beginner need to know before going to the gym for the first time?

No need to try to lose 5 kg in one day!

A common mistake for beginners is to overload the body in the first lesson. Every day add a load, but you don’t need to train for four hours in a row on the first day. It took you time to gain weight, so be prepared to spend that time trying to shed those extra pounds as well. Neglecting this advice, you can easily get injured.

Before you go to the gym, make a plan

The day before the first workout, make an exercise plan, but it’s better to take it not from your head, but from a trusted source. They usually offer easy-to-perform and safe exercises.

To learn more about how to start training correctly, what a novice bodybuilder needs to pay special attention to, you can read in the articles part 1 and.

Warm up

Do not even think about starting strength exercises without a previous warm-up. Dynamic stretching is one of the best warm-up options, including shoulder and arm circles, bends and lunges.

Be sure to do a 15-minute warm-up. During training, take less weights to put the correct technique for performing exercises. Start by doing two sets of leg presses of 10 reps, then do two sets of 10 reps on the stepper. After that, move on to the upper body - 30 lifts for biceps, 30 for triceps. You can perform fewer repetitions, the main thing is to make sure that there is an even load on each arm. Then do 15 twists, but do not lower yourself to the floor completely. End your workout with 10 minutes of cardio of your choice.

Exercises for beginners

This is a set of exercises that are perfect for the first day in the gym and not for the next 2-4 weeks, so that the muscles, ligaments and joints get used to the loads. Only after completing this program can you move on to basic exercises with a barbell such as deadlifts, squats and bench presses, which beginners like to recommend so much.

Remember! When you first visit the gym, in principle, or after a long break, you can not immediately do heavy basic exercises. There is a very high risk of injury. First, we get involved, get used to the power loads on simulators and with light weights, and only then we move on to the base.

Exercises	Sets x Reps
Hanging leg raise	2x15
Twisting	2x15
Oblique twists	2x15
Bench press from the chest lying	2-3x10
Breeding dumbbells lying	2x12
Seated Dumbbell Press	2-3x10
Breeding dumbbells standing	2x12
Vertical pull with a wide grip	2-3x12
Horizontal traction in a block simulator	2x12
hyperextension	2x15
Sitting leg extension	2x15
leg press	2-3x10
Lying leg curl	2x12
Standing calf raises (Standing shin)	2x15
Lifting the bar for biceps while standing	2x10
Triceps on the block down	2x12

Eat something simple before your workout

An hour before going to the gym, eat something simple (consisting of several ingredients) and well digested - food that will not cause stomach upset. Remember that this is your first day, so there is no need to worry about the exact timing of the meal before and after the workout.

Share with your friends your goal for the day

Get help from a friend or coach

A better solution would be to resort to the help of a trainer who is in every gym. He will give you a tour and show you where the locker rooms, showers and halls for group training are located, as well as simulators and equipment. Moreover, he will be happy to tell you how this or that simulator works and what muscles it is aimed at working out.

However, it's best not to use a personal trainer on your first trip to the gym, as personal trainers often overburden newbies so they don't feel like their money has been wasted. This, in turn, increases the likelihood of injury and is absolutely not suitable for the first lesson.

Don't be afraid to ask

If you see other people exercising in the gym, don't be afraid to get to know them and find out what they do and what muscles they train. Most will not refuse help and willingly share information.

What to bring to workout

Workout clothes should be comfortable and light. T-shirt and shorts are good.
Buy a roomy sports bag.
Comfortable shoes are sneakers or sneakers.
It is absolutely necessary to bring a bottle of water - with proper loads, you are very thirsty.
Gloves will help keep your hands from blistering when lifting heavy weights and will also provide a better grip without slipping.
Also take a towel - you will need it in order to wipe sweat from the body after exercising.
Grab a lock for the closet, which will store your bag and personal items.
Many people also listen to music while exercising - you can try it too, bringing your iPod with you.

Try everything

The key word is "try". Listen to your body and choose the right exercises for you. Each workout should include more than three exercises for each muscle group - fortunately, you have plenty to choose from. Perform each new exercise in two sets of 12-15 repetitions. If during the second approach it seems to you that there is no strength left, then proceed to the next exercise.

Keep a diary

The numbers don't lie. Measure your progress, but in the right quantities. For example, you can lose fat and gain muscle - which means that the weight will remain the same, but you will get in shape (accordingly, relying only on weight is a bad idea). Write down all the exercises done, as well as the number of sets and reps performed.

Recover Properly

Congratulations, you survived your first workout in the gym! Now you need to properly recover - this means having a nutritious snack within 30 minutes after training, for example, drinking a milk chocolate shake. Recovery also requires protein, but try to avoid high-fat foods. In general, the day after training, eat only nutritious and healthy food (and in general always!).

First month in the gym

Now that you have some experience, you can move on to more serious training. Strength training helps achieve many goals, whether it's building muscle, burning fat, or increasing overall performance. The selection of weights and exercises depends on the goal you are pursuing. Below are some general recommendations.

If you want to build muscle mass, take heavier weights. Good weights and slow exercise is the key to building the body of your dreams. The optimal number of repetitions per approach is 4-8.
If you want to lose weight, do more reps. In order to lose weight, on the contrary, you need to perform more repetitions with light weight. The optimal number of repetitions per set is 10-12.
If you want to increase overall performance, include the whole body in the work. Exercises for certain muscle groups do not increase overall performance, so periodically perform exercises that involve the maximum number of muscles, such as push-ups.
Do not forget about the exercises on the muscles of the center. Exercises on the muscles of the core - the abs and lower back - are necessary in order to build a solid "foundation" for other exercises.
Stick to a certain routine. Set your own routine and follow it - for example, five days of alternating arms, back and shoulders, legs, chest and abs, then one day of aerobic exercise. It is important to get used to your program and not waste time in the gym thinking about which exercise to do next.

Core muscles

This information will give you a general idea of the main muscles of the human body that need to be trained:

Biceps - train with pull-ups on the hands and bending the arms with weight
Triceps - are responsible for the bulk of the muscle mass of the arms, so if you train only the biceps, then you are wasting your time
The pectoralis muscle this is a chest, trains with a bench press and push-ups
back muscles - include several muscle groups, which, along with the muscles of the legs, form the largest muscles of the human body
deltoid muscles - shoulder muscles
Straight and oblique muscles of the press - they train with twists, bends and exercises on the muscles of the center
Gluteal muscles - training with squats and lunges
Quadriceps - these are the thighs, the training of which should not be neglected, as they stimulate the production of chemical compounds necessary for building muscle mass
Muscles of the back of the thigh - exercising with leg curls
Calf muscles and muscles of the forearm - they are quite difficult, but it is necessary to train

Good and bad pain

It is important to be able to distinguish between "helpful" pain that occurs in the muscles after strength training and lasts one or two days from "harmful" pain that lasts for several days and may indicate an injury. If the latter is your case, then you should not postpone a visit to the doctor.

Strength training is usually safe, but if you do not follow the technique of exercising, then something can be damaged. That is why it is recommended to start with light weights in order to put the right technique.

3 day workout plan for beginners

Finally, a three-day workout program for beginners is presented, which involves all the major muscle groups and helps you get into work. Each training day consists of 3-5 exercises.

Monday - chest and triceps

Notes

Bench inclination for bench press should be 30 degrees
Move the body forward so that the load goes to the lower part of the chest
Take a light weight and watch your technique

Tuesday - day off

Wednesday - back and biceps