After buying a gym membership, some people put it in their wallets and safely forget it exists. This is because sometimes people do not know where to start training in the gym, but someone is afraid to go there alone.
To begin with, of course, you need to gather strength, take sports clothes and a bottle of water, and still come to the gym. And if you decided on this bold step, then here’s what you need to do next.
Contact your coach
When you get to the gym, presenting your membership card at the entrance, and changing into your sports uniform, the first thing to do is contact the coach (unless, of course, you have come to the training session with a personal trainer).
This person will tell you how all the machines work and show you the correct exercise technique. Usually, there are leaflets in the gyms with a training program: you can do this program or start mastering basic exercises for different muscle groups (squats with a barbell, bench press, deadlift, etc.).
Practice the technique
Incorrect exercise techniques combined with heavyweight can lead to severe injuries, and either novice athletes or professionals do not need them. So don’t be lazy to learn the correct technique.
While a recent study has shown that the correct exercise technique in the gym is not suitable for all people, it is still essential for beginners because they do not yet know exactly how their bodies will respond to an unknown type of exercise.
Remember the number of repetitions
There is no magic number of repetitions that will instantly make you rock. But for beginners, there is a general recommendation – three sets of 8-12 reps.
More experienced athletes eventually choose the optimal number of approaches and repetitions for themselves, but those who have just started training should adhere to general standards for a while.
Start with 2-3 workouts per week
If you’re new to strength training, even one session per week can eliminate some of the adverse effects of a sedentary lifestyle. However, 2-3 workouts per week will help you lose fat, build muscle, and increase endurance and strength.
Over time, you can practice more often if necessary, but it is essential not to forget about good rest and recovery.
Listen to your body
If you are starting to train in the gym, listen to your own body. If during or after training you feel unwell: you feel dizzy, nauseous, blood pressure rises sharply, or your joints hurt badly, do not ignore this and reduce the load.
Also, in this case, it is worth contacting a personal trainer who can choose a training regimen suitable for you and a doctor to check your health.