If you’re a new member at Fitness, welcome! You’re about to embark on a journey that will help you become a healthier and happier version of yourself. And who wouldn’t want that? The hardest part of any fitness journey is making the decision to make healthy happen, and you’ve already done that, so great job!” Now all that’s left is getting started, but we know it can feel intimidating at first. We don’t want that to stand in your way of reaching your goals, which is why we’ve put together this article. We want to share a few words of advice and a couple of helpful tips to help you get started in the gym today. Let’s get to it!
Strength Training for Beginners
When most people start working out or going to the gym, they often resort to what they’re comfortable with, cardio machines. And while we’re not here to say that cardio isn’t an important component of your workout program (because it is!), we are here to say that your gym workout shouldn’t consist exclusively of cardio workouts. Treadmills, ellipticals, and bikes can offer great full-body workouts, interval training, and active recovery and are a great tool to improve heart and lung health. Still, the secret to getting in overall better shape is… resistance training. Here are just a few reasons why you should incorporate weight training in to your routine:
1) You burn more calories.
Lifting weights, whether they’re barbells or dumbbells, burns calories. That’s not even the best part! Once your workout is over, your body will continue to burn calories thanks to something called “excess post-exercise oxygen consumption.” And the more intense your workout, the longer it takes your body to return to its normal state, which means,… you guessed it! More weight loss and calories burned, baby.
2) It protects bone health and muscle mass.
Strength training can be an important part of your overall wellness at all ages, whether you’re aiming to lose weight, gain muscle, or improve your performance. It protects bone health and muscle mass as we age and helps you maintain flexibility.
3) It can help improve day-to-day activities.
Not only does strength training make you stronger, but it also can help improve your balance, coordination, posture, and even flexibility, making daily activities more enjoyable.
4) Doubles as a pick-me-up
On days when you’re feeling a little extra sluggish, hit up the gym (instead of the coffee) to make yourself feel better. Research shows that strength training can elevate and increase the amount of endorphins, which can boost your energy and mood. And on the flip side, it can support better sleep at night, too!
Helpful tips to help you get started in the gym
1) 5-10 Minute Warm-up: Treadmill Incline Walk
Every excellent workout routine starts with a warm-up, which is why we offer 5-10 Minute Warm Ups before every session. Pick a pace and incline on the treadmill that gets you uncomfortable. The goal in this 5-minute warm-up is to get the blood flowing and the heart rate elevated. Getting a sweat going is another good feeling to achieve in these 5 minutes.
2) Birddog – 3 sets of 10 total repetitions
Birddog is a great exercise to help improve your core strength and stability. Begin on all fours with only both knees and hands on the floor and your toes raised. Raise one arm and the opposite leg straight up to shoulder height, balancing one hand and the opposite knee. Slowly lower your arm and leg and repeat with the other arm and leg. Perform one rep on one side, then switch to the other side. Alternate sides with each rep. Be sure that the knees are directly under the hips during the entirety of this movement.
3) Goblet Squat – 3 sets of 10 total repetitions
Stand upright, holding one dumbbell in both hands at chest height with your feet flat and shoulder-width apart. Lower your body toward the floor by pushing your hips back and bending your knees. Push through your heels to return to the start position, keeping your back flat and head up throughout the movement. Do three sets of 10 total repetitions on each side.
4) Bench Supported Bent Over Row – 3 sets of 10 total repetitions.
To perform a bench-supported bent-over row, hold a dumbbell in one hand with your arm straight. Place the opposite knee and hand on a bench, keeping your back flat. Lift the dumbbell to the side of your chest, bending at your elbow. Lower the dumbbell back to a straight arm position, keeping your back flat throughout. Complete all reps on one side before switching to the other side.”
