Home Workout Motivation Tips Workout tips for beginners (how to start working out at the gym)

Workout tips for beginners (how to start working out at the gym)

by Shoshana Sue

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Today we are doing real-talk on gym tips and workout tips for beginners because the amount of gym intimidation in most fitness centres is such a huge demotivating factor for newbies.

So often, this ultimately results in the beginners giving up on going to the gym and their fitness journey.

workout tips for beginners- how to start working out at the gym

One thing I have noticed over the years is that, some of the people who resolve to get fit or lose weight in the New Year fail to stick to their ‘New Year, new me’ resolutions because of the silent judgment that fit people give about them.

I strongly believe that any person who decides to join the gym lack the motivation to keep going.

The problem they encounter along the way that drags them down is the ‘I AM BETTER THAN YOU’ ‘YOU ARE SO FAT’ ‘YOU HAVE NO IDEA WHAT YOU ARE DOING’ kind of attitudes they get at the gym.

Here’s the thing, and I am saying this to established gym-goers who often give off this vibe. At one point, we all were beginners, without a clue on how to use certain equipment, and even gym etiquette.

We should be supportive of anybody who wants to get fit, not bet on how long until they quit.  If this post on workout tips for beginners can change just one newbie’s life, I will have done my work because that one person will appreciate this and will share these gym tips with the next newbie.

That is how we can change the world, by touching just one person’s life.  

Beginner workout tips-gym tips for beginners  

 

At the beginning of each year, it is sort of tradition that gyms fill up with the “new year’s resolutions crowd”.

Almost everyone probably bets that the resolutioners will give up on their sort of impulsive fitness resolutions just before February.

The hard truth is that this actually ends up happening because we enable it. People give up before the first quarter of the year is even over.

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13 workout tips for beginners

1. You are enough

At first glance, this might not seem like a workout tip for beginners, but you realise the power of a changed mind, then it all makes sense to love yourself first by appreciating just how enough you are.

So here’s what I want you to do- Before you set foot in the gym, you need to say this to yourself, ‘I AM ENOUGH’, over and over, every day and night.

I am enough to get fit and lose weight

Write it down on your fridge, bathroom mirror, your computer, in your car and everywhere where you can see it.
This is important because when you are able to recognise just how awesome you are, whether fat or skinny, it won’t matter what kind of judgmental people you come across in the gym.

Nobody’s opinion about how you look will matter if you reshape your thinking. You will walk with your head held high, and with the right kind of confidence.

That belief in yourself is what will help you achieve your weight loss or fitness goals. By renewing your mind, you will ultimately change your physical appearance.

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I rewired my thinking after I watched a YouTube video of Marisa Peer where she talks about a fat celebrity that lost weight after she talked to him about how he didn’t think he was enough.

She asked him to say ‘I am enough ‘over and over every day, and 6 weeks later, this guy lost massive weight.
I have linked this video at the end of the post if you would like to dig deeper into changing your mindset.

Woman receiving advice on gym tips for beginners female

 

2. Have a clear WHY

When it gets hard in the gym, you will need to remember why you are doing it.
When it’s cold and dark outside, you must have a strong reason why you need to get off the couch and go and exercise.

When someone breaks your heart or your world is dark, or when life seems to be going against you, you will need to look at your why and get up and do the work.

Your why must be so strong that when you feel like you have given your all and have nothing left, you are able to go to that inner place within you and give it everything you’ve got.

Be clear about why you want to be fit. Be very clear about why you want to lose weight. Be clear about why going to the gym is important for you.
If your WHY is strong, you will always show up, to work on you, every single day. But, if your WHY is weak, you will find a good excuse for not working out on a particular day.

3. Be consistent

Another one of the workout tips for beginners that you need to focus on is consistency. When you know what you are going after, you will be consisted with working towards the goal.

In order for you to get results from your workouts, you have to be consistent.
Nobody has ever got fat from eating one doughnut, just like no one has ever got a 6pack from 5 push-ups once.

gym tips for beginners female

There are people who do not like to be bothered or interrupted while they grind. Respect people’s time in the gym. This gym tip is not only for beginners but for everyone who walks through any gym door.

Consistency is what drives results. Start easy. Start by working out 5 minutes a day, 3 times a week, and then build on that.
If you start by doing 1 hour 5 times a week, you are going to burnout and fail real soon.

Start with what you are capable of. If you can only walk on the treadmill for 10 minutes three times a day, walk on the treadmill for that amount of time and days until it gets easy.

Once you can handle 10 minutes thrice a week, add another day and walk 4 times a week, then once you are nailing it, then increase the duration of your workout.

4. Don’t compare yourself to others

So many people that start going to the gym give up because they keep comparing themselves to others.
Your fitness journey is different from the person on the treadmill next to you. You may have started your healthy lifestyle a week ago while the other person may have been at it for 2 years.

The only comparison you should be doing is between the person you are today and the person you were last week, last month, and yesterday etc.

5. Wear the correct workout clothes

The right workout clothes will help you do your workouts with ease. Avoid workout leggings that can’t stay up during a workout.
If you are not comfortable with showing skin, you can take a look at these non-see through leggings from Amazon. I have written a guide on the best squat legging in this article.

You should have a look at this guide for buying weightlifting and cross-training shoes.
If you are a runner or want to start running, this guide on running tips for beginners will be your ray of sunshine on your fitness path.

Gym tips and tricks and more workout tips for beginners

 
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6. Have a workout plan

A workout tip for beginners that is way up the list is having a workout plan.

When you are just starting out, consider hiring a personal trainer, paying for a training plan or finding a resource for free workout routines for beginners.

Don’t go to the gym and expect to just wing it. Know what you are going to improve on every single day.

I have put together a free 30 –day fat burning workout routine for beginners that you can get started on.

It’s a workout plan that is tailored to get you from flab to fab at a pace that you can keep up with.

You can find the free workout plan here: 30-Day Fat Burning Workout Routines for Beginners.

gym tips for beginners and weight loss workout plan

If you waltz into the gym without a proper plan, you are bound either to be overwhelmed or side-tracked by everyone’s activity. Remember, failing to plan is planning to fail.

When you are just starting out, consider hiring a  personal trainer, paying for a training plan or finding a resource for free workout routines for beginners.

Don’t go to the gym and expect to just wing it. You are bound either to be overwhelmed or sidetracked by everyone’s activity if you have no clue what you intend to do in the gym. Remember, failing to plan is planning to fail.

Related post: 4 STEPS TO HIRING A GOOD PERSONAL TRAINER

7. Don’t be afraid to ask for help

One of the best gym tips and workout tips for beginners that I received way back when I was just starting out was this- never to be afraid to ask for help.

how often should beginners workout quick fitness tips

 

If you are not sure how a certain machine works or how to do a particular exercise, ask gym staff for assistance. They are there for you and happy to help.

Most gym will give you a tour of the gym when you sign up. You can use this as an opportunity to ask how to use the equipment that seemingly terrifies you most or that you are not familiar with.

Don’t try to figure it all out on your own. There might be someone helpful near you that you may ask for assistance.
I am yet to meet anyone in the gym that has said no hen I need assistance with figuring out the equipment or just how to do an exercise properly.

Of course, there will always be a few mood dampers in the gym that would like to see others struggle but even those are happy to boost their ego by showing you how it’s done- if only you ask them.

gym tips for beginners to make gym life easier

8. Don’t start unnecessary conversations

Feel free to offer compliments if you admire someone’s training or physique but do not drag that into a long and pointless chat.
Everyone’s time matters and people go to the gym to do the work not catch up on the latest gossip.
There are people who do not like to be bothered or interrupted while they exercise.

You have to respect people’s time in the gym and most importantly, YOU HAVE TO RESPECT YOUR TIME IN THE GYM.
This gym tip is not only for beginners but for everyone who walks through any gym door.

9. Wipe down the equipment after use

How to get started at the gym- gym tips and tricks

 

One of the gym tips for beginners that is constantly hammered on is that you always wipe down equipment after use.

We all get sweaty to a point while working out and the sweat sticks to the equipment you are using or lying down.

A sweaty bench might be okay if it’s your own sweat that you are dealing with. However, after you are done with the equipment, be considerate for the next person and wipe down the sweat.

Most gyms have a strict policy on carrying your own towel on the gym floor for good reason.

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10. Always warm-up before and cool down after exercise

 

Always warm up before and cool down after exercise
To avoid injury, make sure you warm up before you start exercising, and finish your workout session by stretching the muscles worked.

Word of caution– Avoid doing a static warmup, which basically is holding a stretch for 30 minutes or longer.
You should warm up your muscles slowly by performing dynamic stretches, where you slowly warm up the body through a range of motion.

Examples of dynamic warm-up for beginners include jogging in place, leg swings, arm swings, hip circles, and toe touches.
You should also bear in mind that during the first few days or weeks of you becoming active by working out regularly, your muscles are going to be very sore.
There are, however, remedies to relieve muscle soreness, such as stretching after the gym, foam rolling and a bath soak.

Must read: Muscle soreness recovery tips

11. Tidy up after yourself

Don’t leave the workout area messy. Again, think of the next person. If you use any free weights, please put them back in their appropriate places. Same applies if you use a yoga mat or the step, be kind to place them back where they are normally stored.

12. Don’t hog equipment or workout spaces

If you need to take a rest, use your phone or have a chat with a buddy, be mindful of others and make room for them to use the equipment or workout station. Avoid doing super-sets during peak times.

13. Don’t forget personal hygiene 

personal hygiene at the gym and fitness goals for beginners

 

Well, the best of the workout tips for beginners was saved for last!

At the gym we all sweat. Like a lot. This means that musty smells are acceptable to a certain degree.

The problem comes in if you wear the same workout clothes you previously exercised in, without washing them.

You may not smell your own body odour, but others will.

READ: How To Get The Musty Smell Out Of Gym Clothes

In a nicer way, my advice is that you should shower and wash your gym clothes as often as you can.

It also helps to wear deodorant but only after we have showered or made sure our clothes are clean.

Masking the musty smells with deodorant doesn’t work as well as you might think, don’t ask how I know lol. Deodorant actually amplifies the smell.

Wash your workout clothes after use, or hang them to dry in the sun.

There you have it, boys and girls, I have just had a straight talk with you about workout tips for beginners and gym tips and tricks that you need.

At the end of the day, we all have our own gym pet peeves but as far as gym tips for beginners and gym etiquette go, this is the bee’s knees.

If it is not common courtesy, just shrug it off. Remember, you are at the gym to better yourself, not to work around other people’s personal irritations.

Once you have graduated from beginner status, remember to be nice to the next gym newbie and share with them these gym tips for beginners.

Oh, and here’s that video I spoke about earlier about the importance of changing your mindset first if you want to know how best to start working out in the gym and achieve successful weight loss.

 

 

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Don’t start unnecessary conversations Feel free to offer compliments if you admire someone’s training or physique but do not drag that into a long and pointless chat. Respect people’s time in the gym. This gym tip is not only for beginners but for everyone who walks through any gym doors

How to get started in the gym

Check out these gym tips for beginners and the best gym hacks. Gym motivation for women

Gym dos and donts How to get started in the gym
what to do at the gym beginner. gym tips for beginners female

 

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5 comments

5 Best YouTube Home Exercise Channels May 4, 2017 - 8:14 am

[…] everyone can afford a gym membership and put the gym price tag aside, some people simply like the convenience, privacy and all other […]

Reply
Diana May 18, 2017 - 5:54 am

Don’t ever be afraid to ask things, especially ask from a professional,. People working out in the gym already have experience and they will help you out if you ask them. Don’t be a dummy, You can save so much of your precious time and money by asking the experts.

Reply
Workout playlist: 21 Songs to Get You Pumped for Your Next Workout Session June 19, 2017 - 4:28 pm

[…] Check out these gym dos and don’ts here if you are not sure about general gym etiquette. […]

Reply
Coach Jones June 17, 2018 - 6:56 pm

Don’t stare or gawk at people while they’re working out. For some it’s a big distraction from their routine. And for goodness sakes no matter how hot or not-so-much someone else is, don’t ogle, sneer, or glare at them! It’s just plain rude!

Reply
Muna January 2, 2020 - 10:23 am

Thank you, this just made my day!
Informative and caring messages and excellent tips.

Reply

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