You’re Not Alone
Contrary to popular belief, YOU are the normal one at the gym. 80% of the people I counsel every day as a trainer, are those with little experience. If you don’t know much about the facility and machines, remember, everyone starts somewhere. That’s why we’d love to share a few tips to help you get started and feel comfortable in your new environment.
- Explore The Anytime Fitness Blog. We have a ton of recipes, workouts, and advice for anyone beginning or advancing in their fitness journey.
- Choose a [good] goal. What would you like to accomplish? “I want to lose weight in my stomach area” just won’t do. Make sure to create a S.M.A.R.T. goal and write it down, share it on Facebook, tell everyone (accountability helps). Typically, it takes 9-15 months to create a real habit. So buckle up, prepare your mind, and embrace that this is the first day of the rest of your life!
- Start small. Attainable goals don’t happen overnight. Commit to a MINIMUM of days that you get to the gym, and anything extra is AMAZING. Make a commitment that you can live with. I suggest committing to 3-4 days a week. If you go more, great!
Beginner Strength Workout
For this workout, make sure to use a low weight and concentrate on the exercise and form. You’ll have plenty of time to push yourself later. For now, focus on the movements to wake up those sleeping muscles.
1. 5-10 minute warmup on the Recumbent Bike
2. 2 sets of 10 Leg Press Machine Make sure to keep your feet a little wider than shoulder width apart.
3. 2 sets of 10 (each leg) Step-up Use some risers if your club has them and set them up to be about 6 inches high. Make sure to keep your balance as you step up. To modify this exercise, place the risers near a wall and lean against the wall if needed to keep your balance.
4. 2 sets of 10 Seated Row Machine As you pull the bars toward you, make sure to keep a tight grip and squeeze your shoulder blades together.
5. 1 set 20 Stability Ball Bicep Curls
6. 1 set 20 Tricep Pushdowns Make sure to fully extend your triceps as you push down.
7. 2 sets of 20 Crunches
8. 5 minute cool down on Recumbent Bike or your choice of cardio machine
There you go! Now you’re ready to conquer the gym!
Content retrieved from: http://blog.anytimefitness.com/beginner-strength-workout-get-started-gym/.