Your first day at the gym! An exciting but also intimidating experience for many beginners looking to improve their health and well-being through exercise. If you’re starting your fitness journey and feeling overwhelmed or confused, don’t worry! In today’s post we will provide you with useful tips and basic exercises for beginners in the gym.
Tips for your first day at the gym
- Plan your training: Before heading to the gym, it is important that you plan your training. Make a list of the exercises you want to do and set a schedule. This will help you stay focused and make the most of your time in the gym.
- Watch out for the outfit!: Make sure you wear comfortable and appropriate clothing for exercising. Opt for sports shoes that are suitable for the activity you will be doing and that provide good support.
- Warm up before you start: Before you start your workout, it’s important to warm up your muscles to prevent injury. You can do joint mobility exercises, dynamic stretching, or even do some light cardio like walking on the treadmill or riding a stationary bike for a few minutes.
- Start with light weights: If you are a beginner, it is important that you start with light weights. Don’t be afraid to start with smaller weights and gradually increase as you become more comfortable and confident with the movements.
- Learn the proper technique: It is essential that you learn the proper technique of each exercise. Don’t be afraid to ask a trainer or other gym member for help if you’re not sure how to perform an exercise correctly. Performing the exercises with the correct technique will help you prevent injuries and get better results.
- Listen to your body: Learn to listen to your body. If you feel pain or discomfort during an exercise, stop and consult a professional. Don’t force yourself to do exercises you don’t feel comfortable doing.
- Don’t compare yourself to others: Each person is different and has their own level of fitness. Don’t compare yourself to others in the gym. Instead, focus on your own goals and progress.
Once you have learned the basic lessons to take into account on your first day at the gym, we leave you here some basic exercises that you can do. Remember! This is not a routine, it is simply information. To create a routine, we recommend that you ask a specialist, since he will take your goals into account and create a totally personalized and specific routine for you.
Basic exercises for beginners in the gym
- Squats: Squats are one of the most effective exercises to work the muscles of the legs and buttocks. To do them correctly, stand with your feet shoulder-width apart, lower your buttocks toward the ground as if you were going to sit on an imaginary chair, and then return to the starting position.
- Bench Press: The bench press is a classic exercise to work the chest and triceps muscles. To do this, lie on a flat bench with your feet on the floor, grab a barbell with your hands shoulder-width apart, and slowly lower it down. Then return to the starting position.
- Deadlift: This exercise primarily works the muscles of the lower back, buttocks, and legs. To do this, place a barbell on the floor in front of you, stand with your feet shoulder-width apart, bend at the knees and hips while keeping your back straight, and lift the bar off the floor, then lower your bar back to the ground with control.
- Dumbbell Row: This exercise works the muscles of the back, shoulders, and arms. To do this, stand with a dumbbell in each hand, slightly bend at the knees and waist, keeping your back straight, and lift the dumbbells out to the sides, keeping your elbows close to your body. Then lower the dumbbells back to the starting position.
- Tricep dips: This exercise targets the triceps muscles, which are the muscles on the back of your arms. You can do them on a chair or bench. Face the chair or bench, place your hands on the edge with fingers pointing forward, lower your body toward the floor by flexing your elbows, and then come back up.
- Plank: This is an excellent exercise to work the core muscles, which are the muscles of the abdominal and lower back area. To do this, lie face down on the floor, rest your forearms on the floor with your elbows under your shoulders, and keep your body in a straight line, holding the position for a few seconds.
Always remember to start with weights and difficulty levels appropriate to your physical condition and level of experience. It’s important to gradually progress as you become more comfortable and confident in the gym.
We hope you find these basic tips and exercises helpful on your first day at the gym! Always remember to listen to your body, seek professional advice if you need it, and be consistent in your workouts to get the best results on your fitness journey. Good luck and enjoy the gym!
