Motivation

Getting Fit: Where To Start

1. MAKE THE MOST OF YOUR INDUCTION

All beginners need to learn the ropes and the gym is no exception. During your induction, you’ll not only be shown around the gym, but you’ll also learn how to use different machines and equipment. Turn up in your gym kit and be clear on your fitness goals to help focus your induction. Be sure to make the most of your session and don’t be afraid to ask questions – everybody was a newbie once!

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2. BOOK A SESSION WITH A PT

Many gyms now offer a free assessment with a PT as standard, but if not, make sure to get one booked. This allows a qualified PT to assess your fitness, your goals and create an easy-follow training programme. Designed specifically for you to help guide you for your first few weeks. It’s also helpful to re-book a session every 4-6 weeks to review your progress and adjust your training.

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3. DON’T BE AFRAID TO ASK FOR HELP

Your gym will be staffed at all times by a qualified PT – and they are there to help. Ultimately, your gym wants you to feel happy and confident in your training so that you keep on coming back. So, if you need to ask a question, whether it’s help adjusting a machine or advice on whether you’re using the right technique, they’ll be only too happy to help – just ask!

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4. START OFF ON THE MACHINES

The machines are a super-safe introduction to a new training regime in that once you’ve learned how to use them, you can’t really get it wrong. When you’re starting out, make sure to master a few basic machines that deliver a mixture of strength and cardio work. Later, as you develop your confidence and technique, you can move on to the free weights and a more demanding routine.

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5. TAKE SOME GYM CLASSES

At most gyms these are free as part of your membership, and are a great way of adding discipline and structure to your workout under the guidance of a qualified instructor. Whether it’s spinning or a HIIT class, there’s nothing like a high tempo soundtrack and motivation from your instructor and classmates to make you push yourself harder. Plus most importantly – classes are fun! Make sure to choose a class that fits your ability and arrive early for your first session so that your instructor can help you get set up.

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6. STAY FOCUSED ON YOUR GOAL

When your training loses its focus, your workouts can start to become aimless, lack motivation and as a result, impact on your performance and results. Whether it’s weight loss, building strength, endurance or simply getting fitter and healthier, stay focused on your goal and schedule your training towards it. Also make sure to regularly review your progress as this will help discipline your training – especially on those days when you’re struggling to get motivated.

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7. KNOW BASIC GYM ETIQUETTE

Whether it’s not wiping down equipment after you’ve used it or hogging the machines, there are basic rules of gym etiquette that make the gym a nice community and a pleasant place to train in. Read more about Gym Etiquette here.

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8. GET A GYM BUDDY

Tagging along with a friend has many benefits, both from helping you learn the ropes, to helping keep you motivated when you feel like dropping out of a session. Socialising your training makes it a lot more fun – and most importantly, makes you more likely to stick at it.

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9. WEAR THE RIGHT KIT

The right gym kit can be the difference between a focused, confident workout and an uncomfortable, painful session. You don’t need to spend a fortune on your training gear when you’re starting out, but getting the basics right will help boost your performance and make your session comfortable and distraction-free. Make sure to wear light and breathable fabrics that won’t cling to sweat or chafe (never wear cotton!) and a good pair of cushioned, breathable cross trainers. Just take a look at our gym range!

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10. STAY HYDRATED

We all know that as we exercise harder, we sweat more, something that can potentially lead to dehydration. Dehydration can impact on your energy levels and performance, and have a knock on effect with your training results. It’s important to drink little and often both before, during and after your workout so always take a water bottle along to your training session.

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COMMON MISTAKES TO AVOID WHEN STARTING OUT

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1. DOING TOO MUCH TOO SOON

In the first flush of enthusiasm for a new training regime, it’s all too easy to push stronger, harder faster and more often, but this is a sure-fire way to end up disillusioned, fatigued or worse – injured. Your body will need time to adapt and adjust to your new activity. Build slowly, follow your training plan and allow your body to adjust safely – always remembering to take planned rest days.

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2. FORGETTING THE WARM UP AND COOL DOWN

All too often left out when we’re struggling to fit in a training session, a warm up and cool down should always form an integral part of every workout. A warm up increases blood flow to the muscles and raises body temperature, boosting flexibility and reducing the risk of injury. Whereas a correctly performed cool down will gradually lower the heart rate and circulate blood and oxygen to the muscles, reducing muscle soreness and promoting active recovery. Always make time for both in every workout session.

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3. NOT ADJUSTING MACHINES PROPERLY

Not adjusting your machine for your height, arm and leg length is a lazy and often costly mistake, risking putting your form out of alignment, compromising your technique and performance and potentially putting stress on tendons and ligaments – increasing the risk of injury. Always take a couple of minutes to properly set up each machine. Something a PT can help with if you’re ever unsure.

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4. INCONSISTENT TRAINING

Remember when we talked about allowing your body time to adjust? This works both ways and the other side of the coin is maintaining a consistent routine, that allows your body to adapt. Loading all of your workouts into the weekend, or taking a scattered approach to your training will only leave your body fatigued, with no real opportunity to adjust, adapt and improve. Schedule your workouts at regular, consistent intervals through the week with planned rest days for structured recovery.

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5. BEATING YOURSELF UP WHEN THINGS DON’T GO TO PLAN.

Rest assured, there will be times when you’re just not feeling it. You might feel lethargic, just not in the mood or maybe this session you simply didn’t perform as well as last time. This can have a deflating effect, especially just when you were getting used to all of those feel-good endorphins. This is totally normal and could be due to any number of reasons. Importantly, it shouldn’t put you off your training or make you feel like you aren’t making progress. Pick yourself up, look back at how far you’ve already come and keep going – 9 times out of 10, your next session is guaranteed to be better!

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And for more inspirational tips to become stronger, better and happier, then check out our Motivation category. Because it’s no fun standing still.