If you are just starting out or have never gone to the gym in your life, here is a list of six tips that will help anyone who decides to start going. You can do it!
The “gym tips for beginners male” is a list of 6 best gym tips for beginners. These tips will help you get started with your fitness routine.
When we asked readers what areas they’d like to see AoM cover in a poll last year, one of the requests that came up many times was for more beginning fitness articles. We understand that seeing Mark Rippetoe’s YouTube videos and reading articles on intensive kettlebell training might be scary. How can you bridge the gap between where you are today and deadlifting hundreds of pounds — or even just being a little more fit for the benefit of your health — if you’re out of shape and haven’t worked out in a long time?
That was a question I asked myself a few months ago. I can run a few miles and perform a fair number of push-ups, but the truth is that I could use some belly fat loss and to be in better condition. When you live in Colorado, it’s simple to stay motivated since practically everyone around me is doing marathons and hiking 14ers every weekend.
For a long time, I was adamant about not becoming a “gym rat.” Our society labels strong gym-goers as “bros” – selfish, egotistical, narcissistic, and so on. I got into that mindset, assuming that jogging and bodyweight workouts would help me become in shape. (Yes, I was being frugal as well.) I was absolutely intimidated beyond that. I anticipated arriving to the gym with no clue what to do or how to accomplish it. But, after a bad knee and many unsuccessful efforts at home fitness programs, I recognized I needed to make a change.
So I overcame my aversion to gyms and went to a large box chain near my house to join up. So far, it’s been a fantastic experience, and I’ve learned a few things that I’d want to share with other men who are apprehensive about joining a gym or who have a negative attitude about it.
1. Get over your fear of failure and simply do it.
When I first stepped inside the gym, I was terrified. I was dressed in sports shorts, a soiled t-shirt, and headphones, and I felt like a complete jerk. “I’m not a gym rat, I’m not a bro…” Even if you’re afraid, all you have to do is push through it and go for it. Get your foot in the door and make an impact. When your heart is racing and your muscles are throbbing, you’ll be surprised at how fast your dread fades. At the gym, you have a lot more to consider than being afraid.
After a few months as a member, I’m more inspired than terrified by the men (and a few tough females!) on the bench next to me who are lifting much more than I’ll ever be able to.
Another issue that intimidated me was not understanding how to use certain equipment or do specific workouts. It might be difficult to figure out how to operate a stair climber, rowing machine, or weight machine. One option is to just sit down at the machine and begin working. After a few minutes, you’ll usually figure it out. Another option, if you have a smartphone, is to check up a YouTube video or article right then and there; I’ve done this successfully a couple of times. Finally, you may always request a 2-minute training from a trainer on how to use the equipment correctly. (I get that machines aren’t attractive, but there’s nothing wrong with having a sense of balance!)
2. No one is looking down their nose at you.
When I arrived at the gym on my first day as a member, I expected everyone to stop what they were doing and watch me complete my exercise, judging not just my form but also my lack of muscle mass. Of course, nothing like that occurred. People of all shapes and sizes, especially at my big box gym, are simply trying to get in shape. It’s a democracy, from strong males curling 50-pound dumbbells to ancient gents on the treadmill with their shirts tucked into their jeans.
There are no eyes on me as I go away, save for the elderly woman on the stationary cycle who may be flirting with me. Everyone just continues to work out on their own schedule. To be honest, I think that if I’m not condemning anybody, then no one is evaluating me.
3. Become acquainted with proper gym etiquette.
While working out is a terrific way to get into your primitive instincts, you should also be kind and polite to your fellow gym members. Knowing the unwritten laws of the game will not only help you feel more secure, but it will also prevent you from receiving the type of look that may unintentionally make the gym seem unwelcoming. Nobody is assessing your fitness, but they may be critical of your choice not to clean a machine you’ve been using.
So have a look at these 10 tips for being a gentleman at the gym.
4. Do something you like – any activity is preferable than none.
I began by performing simple routines, such as 20 minutes of cardio, 15 minutes of moderate activity on the rowing machine, light weights, and even time on the basketball court just shooting baskets. I felt like a wimp at first, but I really wanted to gain my bearings and ease into gym membership rather than go all in and get overwhelmed.
The fact is that when you go to the gym more often, you’ll find yourself pushing yourself harder. I’m already accomplishing exercises that are much above where I began after just a few months. The innate competition of wanting to beat my timings and weights set in after I established some standards.
For me, one of the biggest deterrents to joining a gym was the overwhelming quantity of competing fitness ideas. When it comes to exercises, the “one best approach” myth is in full force, as Brett and Kate pointed out. It’s exhausting to try to find out which path is “better.” In the end, it’ll merely keep you glued to the sofa. When it comes down to it, doing anything active is much preferable than doing nothing at all. I understand that the exercises I’m doing aren’t the finest, but they’re surely better than couch-sitting. It’s better to get your heart pounding than not to get it pumping; lifting weights is better than not lifting weights; and a modest ride on a stationary bike is better than doing nothing at all. This is how I feel when I first start going to the gym. I’m just trying to find out what works for me in terms of fitness and what doesn’t. I’m sure I’ll fine-tune my routines as time goes on, but for now, I’m just loving the sensation of being physically exhausted by the time I reach the exit.
5. Money is, without a doubt, the most powerful incentive.
I never wanted to be the person who had to pay to be inspired to exercise. “If my health and fitness are genuinely essential to me, I’ll go outdoors and run or do a nice bodyweight exercise here at home,” I used to tell myself. What a bunch of nonsense. I was simply being a scrooge and a slacker. When you’re paying $30 a month, and in many instances more, you’ll be able to get your butt out the door a lot faster than you would if you relied just on your willpower. I didn’t believe money would be such a motivator until I actually spent some cash and found that the more I went to the gym, the lower my per-use cost became, and the more I got out of my monthly subscription. Don’t be afraid to spend to be healthy. Also, if it’s not in the budget, cancel your television subscription. After all, many gyms feature ESPN on many TVs around the building, and that’s all you actually care about.
6. You will advance, but at a snail’s pace.
Our fast-paced society despises sluggish growth; quick achievement is vastly more appealing, but also far more implausible. So, when individuals join a gym and then leave after a few months, I believe it’s because they’re disappointed that they haven’t been changed into great athletes right away. “How come I’m not ripped yet after working out twice a week for three months?” Ugh!” It’s exhilarating to set a new personal best at the gym, whether it’s on the weights or the cardio machine, and disappointing when you don’t. I made significant improvement in the first few weeks of having a gym membership, and it felt great. But then I struck a brick wall and went backwards in time. I wasn’t finishing the workouts that I had completed satisfactorily the week before. It’s easy to believe it’s not functioning at such times. In the end, we’ve catastrophized the issue. “I’m not going to be able to finish this exercise; I’ll never be able to achieve my objectives; I’m doomed to get obese and die young.” Then we return to the sofa to fulfill our destiny.
So, how do you get around it? All you have to do is change your perspective to one of gradual growth rather than immediate accomplishment and stay with it, even if you fail. You’re certain to improve if you keep going and working hard. The trick is to not give up. Doesn’t it seem simple? Yes, it is. But it is exactly what our world needs right now in terms of health and fitness. You’ll make progress as long as you don’t give up completely.
Do you have any advice for someone who is new to the gym? What strategies did you use to overcome your fear of public speaking?
The “gym workout plan for women” is a blog post that gives 6 tips for beginners to follow before they go to the gym. The article also includes a link to an infographic.
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