YOUR NUMBER ONE goal in the gym should be to become stronger. In order to do so you must challenge yourself enough so the body must adapt.
The weights must be heavy enough to tax your body enough that it promotes it to adapt to be capable of lifting heavier weight.
In order to prevent injury you must first learn proper technique and how to lift safely. At the beginning it is a very good idea to get a few sessions with a trainer so you can learn proper and safe technique from the beginning.
Choose a reputable trainer and exercise common sense. Have confidence and know that everyone gets stronger if they give it time. Don’t be put off by lack of experience; you must start somewhere.
2) Eat
There is an exceptional amount of dietary and nutritional advice out there. You must eat for fuel.
You must also ensure you eat protein in order to recover from weight training. This helps grow and maintain healthy muscle.
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Many females believe that eating is the enemy when achieving a beach body. Eating less can often stall fat loss and muscle gain.
Often eating a little more and ensuring adequate protein can kickstart the progress you want to see. Check our nutrition articles to help you learn the basics about eating for exercise.
3) Have a plan
This may sound obvious but it is essential. There are days when the gym is the last place you want to be.
Having a plan keeps you on track and making progress. It cuts out having to decide what to do, often you may not want to ask as it shows inexperience. Never hesitate to ask for help, we are always learning.
It is hard to know where to start but there’s no point wasting time being lost in the gym. Ask a trainer at your local gym for a beginner plan.
4) Log your training
This may seem like it’s for the hardcore trainers but it is a great tool. We are motivated by progress. Progress is often hard to see on a daily basis.
By keeping a log of what you do in the gym not only does it motivate you to keep training but it also helps with your plan. You know what weight you can lift and what a reasonable increase is for you each week. This can be a very powerful tool in achieving your goals.
5) Enjoy it
There are few places in the world where your efforts and dedication will be so visible. Results in the gym are very consistent and more obvious than other aspects of life.
Enjoy your time in the gym and see it as a productive and healthy way to spend time. It’s easy for a beginner to be nervous and a little standoffish when it comes to lifting weights but this passes with time. The more you enjoy it the easier it will be to commit. Don’t let the fear of the unknown stand in the way of your goals.
Getting started with gym training can be daunting. Advice in the media can also make the gym very confusing. Know that we all start somewhere, follow these basic tips and things will be a lot easier.
Find a trainer who you respect and trust but more importantly gives you the time and effort required to get you to your goals. Don’t be afraid to shop around with gyms and trainers so that you find one that suits you.
Once again, enjoy it and good luck.
Ross Hamilton is a former international sailor and now a physiologist and S&C coach. He works closely with athletes in relation to human performance and recovery.
Bang for your buck: the best advice for girls new to the gym
1) Lift heavy
YOUR NUMBER ONE goal in the gym should be to become stronger. In order to do so you must challenge yourself enough so the body must adapt.
The weights must be heavy enough to tax your body enough that it promotes it to adapt to be capable of lifting heavier weight.
In order to prevent injury you must first learn proper technique and how to lift safely. At the beginning it is a very good idea to get a few sessions with a trainer so you can learn proper and safe technique from the beginning.
Choose a reputable trainer and exercise common sense. Have confidence and know that everyone gets stronger if they give it time. Don’t be put off by lack of experience; you must start somewhere.
2) Eat
There is an exceptional amount of dietary and nutritional advice out there. You must eat for fuel.
You must also ensure you eat protein in order to recover from weight training. This helps grow and maintain healthy muscle.
Many females believe that eating is the enemy when achieving a beach body. Eating less can often stall fat loss and muscle gain.
Often eating a little more and ensuring adequate protein can kickstart the progress you want to see. Check our nutrition articles to help you learn the basics about eating for exercise.
3) Have a plan
This may sound obvious but it is essential. There are days when the gym is the last place you want to be.
Having a plan keeps you on track and making progress. It cuts out having to decide what to do, often you may not want to ask as it shows inexperience. Never hesitate to ask for help, we are always learning.
It is hard to know where to start but there’s no point wasting time being lost in the gym. Ask a trainer at your local gym for a beginner plan.
4) Log your training
This may seem like it’s for the hardcore trainers but it is a great tool. We are motivated by progress. Progress is often hard to see on a daily basis.
By keeping a log of what you do in the gym not only does it motivate you to keep training but it also helps with your plan. You know what weight you can lift and what a reasonable increase is for you each week. This can be a very powerful tool in achieving your goals.
5) Enjoy it
There are few places in the world where your efforts and dedication will be so visible. Results in the gym are very consistent and more obvious than other aspects of life.
Enjoy your time in the gym and see it as a productive and healthy way to spend time. It’s easy for a beginner to be nervous and a little standoffish when it comes to lifting weights but this passes with time. The more you enjoy it the easier it will be to commit. Don’t let the fear of the unknown stand in the way of your goals.
Getting started with gym training can be daunting. Advice in the media can also make the gym very confusing. Know that we all start somewhere, follow these basic tips and things will be a lot easier.
Find a trainer who you respect and trust but more importantly gives you the time and effort required to get you to your goals. Don’t be afraid to shop around with gyms and trainers so that you find one that suits you.
Once again, enjoy it and good luck.
Ross Hamilton is a former international sailor and now a physiologist and S&C coach. He works closely with athletes in relation to human performance and recovery.
Leaving the gym tired doesn’t mean you’re achieving results – it can mean the opposite
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Fitness girls who lift