New to the gym? Don’t know where to start? Looking for advice?
You’ve come to the right place! We’re tackling the most asked questions from gym-goers and provide helpful tips on how to address them.
1. What exercises should I do?
The best exercises to do really depend on your individual goals and fitness level. Regardless of a fat loss or muscle building goal, if you’re just getting started at the gym, focus on building a strong foundation with basic exercises like squats, planks, and push-ups. These exercises will help you build strength and stability for more advanced exercises down the road.
2. How often should I go to the gym?
It’s important to find a balance between going to the gym often enough to make progress, but not too often that you become over-stressed or over-trained. Most experts recommend 3-5 days per week of strength training and 2-3 days per week of cardio.
3. What should I eat before and after a workout?
Eating the right foods before and after a workout can help boost your energy and aid in muscle recovery. For pre-workout, try to stick to easy-to-digest carbohydrates like a smoothie or banana. After your workout, a combination of protein and healthy fats such as a nut butter wrap or Greek yogurt can help you recover.
4. How much weight should I lift?
When it comes to lifting weights, it’s important to start with a weight that is challenging but doable. If you can do more than 12-15 reps with a certain weight, then it’s time to increase the weight. If you’re struggling to do 8-10 reps, it may be a good idea to lower the weight.
5. What time of day is best to work out?
The best time of day to workout is whenever YOU can fit it into your schedule! Take a look at your daily schedule and figure out what time works best for you. Whether you’re someone who loves to start their day off with a bit of exercise or prefer to break a sweat in the evening, it’s important to find the time that works best for you.
If you have a flexible routine, think about when you have the most energy or when you would prefer to exercise. If you feel most invigorated in the morning, make it a priority to get up a bit earlier and fit in a workout. Or if you’d rather make the most of the afternoon or evening, set aside some time to get your heart rate up.
Ultimately, what matters is consistency – find the time that works best for you and stick to it! That way, you can make sure that you’re having fun and getting the most out of your workouts.
6. How often should I rest?
Taking regular rest days is a critical part of any workout routine. Alternating between strength training and cardio days helps to give your body enough time to recover, as well as to adapt to the increasing demands of physical activity. Depending on your fitness level, you should aim for a rest day at least once, but preferably twice, a week.
When you take a day away from the gym, your body is not only resting, but also adapting and strengthening in the process. This is why getting the balance between rest and exercise is so important for long-term health and fitness.
If you’re struggling with an injury or illness, make sure to consult your doctor for advice on how to safely and gradually return to exercise. Taking the time to properly recover will pay dividends in the long run.
7. How can I measure my progress?
Beginning a fitness routine can be intimidating, especially when you’re unsure of how to measure your progress. Whether you’re working on building strength, improving endurance, or simply feeling more confident, it’s important to track how far you’ve come. To do this, consider what your goals are and how you can measure them. For example, if your goal is to build strength and use progressive overload, you could use the Sweat app to keep track of your weights. If your goal is to increase your confidence and health, you could use a journal to record how you’re feeling. And if you’re striving for increased endurance, you could take on regular fitness challenges and monitor your progress. Tracking your progress can be incredibly helpful when it comes to staying motivated and achieving your fitness goals.
These are just a few tips to help you get started. Remember to always listen to your body and don’t push too hard. And if you have any questions, be sure to ask a qualified fitness professional! The team at Train4Life is always ready to help.