Five Tips For The First-Time Gym-Goer
This article is about Five Tips For The First-Time Gym-Goer. As you get started with your workout routine, it’s helpful to have a little guidance of knowledge behind you as you move through your gym sessions. It’s not uncommon at all for many gym-goers to feel slightly intimidated when first starting out on a plan as working out can be overwhelming at times.
How many reps should you complete? What’s the deal with sets – how many will allow you to achieve your goals? And most important, what’s the right amount of weight to lift?
If you have these and many more questions running through your mind, the following tips will help provide some clarity.
Choose Your Rep Range Based Around Your Goal Set
The very first question that we need to answer is the rep question. This is an important one so something to get right. If you’re focused on building a higher amount of strength as well as gaining a bit of muscle size, lift in the lower rep range of 6-10 reps. The fewer reps you perform, the higher the weight should be.
If you want to work on muscular endurance or develop less overall muscle size but still firm and tone the area, focus on the rep range of 10-15 reps. This will require you to use a slightly lower weight in order to challenge the muscles.
Feel Fatigue By The Last Rep Of The Set
When it comes to how much weight to lift specifically, the goal of your workout must be to reach a point of fatigue. You don’t necessarily need to go to failure each and every time to see results, but you should reach a level where you can’t complete another rep using good form.
Look at your rep range selection and then choose your weight based on this. If you find you get to your established number of reps and aren’t tired, increase the weight a notch higher.
Focus On Compound Movements
Third, make sure that you focus the predominately on compound movements with your workout routine. These are going to be ideal for really challenging the muscles and increasing the intensity of your workout.
A compound movement is any exercise that is going to work more than one muscle group at a time. Examples would be the bench press, the squat, the deadlift, the shoulder press, the bent over row, pull-ups, or push-ups.
Always Check Your Form
Form is another quick tip to remember. If you aren’t using good form, you won’t be seeing the benefits you should. It’s really as simple as that.
To prevent injuries and make the most of the time you spend in the gym, always do a quick form check when you first start out with an exercise. This will help to prevent the development of bad habits with your movement pattern.
Remember To Breathe
Finally, don’t forget to breathe. Many new gym-goers tend to hold their breath when performing an exercise and this is only going to cause them to feel light headed and possibly quite weak.
Remember to breathe out when you’re doing the contraction portion of the exercise and in when you’re returning to the starting position.
So there you have five quick tips to always keep in the back of your mind. Make certain that you aren’t overlooking any of them.