If you have just begun training or you would like to start then here are some workout tips for beginners. Working out regularly is not just about building muscles or losing weight, but changing your whole life, picking up habits that will help you to reach your fitness goals. If you have started, you are on the right way for a better life!
I started doing workouts several years ago, and I did many things badly at the beginning. Here are my tips about what you should pay attention to.
Quick Workout Tips for Beginners
1. Pick a Workout that You Enjoy
No matter what sort of workout you start doing, it is essential that you should enjoy it. If you do not like something, sooner or later you get rid of it, aren’t you?
When I was younger, I wanted to get big and toned muscles. So, I began doing bodybuilding. I did it for 2-3 years. I had some real results, but generally, I did not enjoy it. However, I still wanted that attractive body. What did I do? I tried other sorts of workouts. At last, I turned to calisthenics (bodyweight exercises). I have been doing it for 6-7 months now and I see better outcomes than ever before. What is most important, I love it!
Decide what you want, then try different training and pick the one that you truly enjoy.
2. Consult with Your Doctor
I strongly recommend consulting with your doctor before starting any kinds of workout routine, mainly if you have an illness. Do not risk your health in any way. If your doctor does not suggest to start that training, do not do it. Find another which is suitable for you. You want to be fit and healthy, don’t you?
3. Get Quality Shoes
The most important clothing, no matter what you do, are your shoes. Get a quality pair of shoes, which you are suitable for your workouts. If you want to run and do intensive cardio get a pair of quality running shoes, as well. There are special shoes for lifting weights.
Related: Guide to weight lifting accessories
4. Rome Wasn’t Built in Day
One of the biggest mistakes of beginners they do not start gradually. They jump into a program and sooner or later they suffer from injuries. Your body needs time to get used to your new lifestyle. Start slow, and increase the sets, repetitions and number sessions little by little. Be patient!
5. Try Various Exercises
If you already have a workout plan, then it contains several exercises. If you feel that an exercise does not help you to develop, or maybe uncomfortable for you, try others. There is always an alternative. For example, if you feel uncomfortable while doing barbell bench press, do it with dumbbells. My cousin did that and he got much better results as if he was suffering under the bar.
Get rid of the ones for a short time that do not help and replace them with others. In the future when you will be on a higher level, you can start doing them again.
6. Listen to your Body
Do you have back pain after exercises? Is it hard to breathe? Do you have pain in your body parts?
Pay attention to your body!
Pain in your joints and muscles may mean that you have some sort of injury or strain, but it is maybe because they are not strong enough yet.
There are a few exercises which put you in an unnatural position or force you to make abnormal movements. Get rid of those for a little time.
You should know your limits. Over-training has various negative effects on your body. Besides, it influences your mind and may cause failure.
7. Increase Your Flexibility
Another serious mistake that beginners commit they do not spend time on stretching after and before workouts. Developing your flexibility is critical to avoid injuries and also beneficial for muscle and strength growth.
Do stretching exercises for 5-10 minutes after and before your training.
8. Take Time to Calm Down
If you are over your routine and you did your best, take time to calm down. Take deep breaths, think about what you have done well or maybe wrong. Be proud of yourself that you did it!
9. Proper Nutrition is the Key to Develop
A huge mistake that beginners commit is that they only focus on working out and they do not care about their nutrition. But, the food you eat is more important than the exercises.
The food you consume is the fuel and the building blocks of your muscles. If you have bad food, you will not gain.
The bodybuilding diet is a huge topic that needs a book to describe.
In short, you need protein such as lean meat or protein powder since it is the building block of the muscles. Good carbs such as whole grains which will provide you energy without making you fat. Good fats such as Omega-3 that keeps your body healthy. And, finally minerals and vitamins.
I know, you can get supplements to take in all of these nutrients, but I believe that best is if you take the large part of them from real food.
Here are few more useful tips.
10. Avoid Dehydration
It is a fact these days people consume far less liquid than their body requires leading to various problems in the long run.
And if you train hard drinking enough is even more critical. You sweat a lot, so you have to refill your body. If you are dehydrated, your muscles cannot recover so fast and perform at the maximum.
What to drink?
I know, there are sports drinks, but pure water is the best. It contains nothing else just what your body needs.
Related: How to drink more water
11. Reduce your body fat
If you are overweight and your body is covered with fat, you should focus on leaning beside strength training. You can work out day in day out if your muscles are under a layer of fat. Most of us want to get a lean and muscular body, not just being big.
To get rid of fat, the key is nutrition by cardio training. If you have the right amount and type of meals, you will get all the nutrition your body requires, plus you will lose weight.
12. You do not have to go to the gym to build muscle
The gym provides all the equipment you need to shape your body, but what if you cannot afford to go for some reasons?
You can have a home gym depending on your budget or the space you have.
A pair of adjustable dumbbells and a workout bench is good to start with if you want to lift weights. Hand weights are so versatile that you can strengthen each body parts with them.
If you have more money and space, you can get a power rack and Olympic weight set as well, and with that, you have a “real” gym.
Besides, you can also do body training (calisthenics) which requires almost no equipment at all since you use your body as the resistance. You just need stuff for pull ups/chin ups and dips.
I’m a beginner. How to start bodybuilding?
The rule for beginners is that you should learn how to perform the most important exercises correctly and you need to get used to working out. Hence, you do not need to overdo your workouts since your body is not used to hard training yet. It is enough to work out 3 times a week for 2-3 months.
You need to do the basic compound exercises such as bench press, squat and deadlift and you should perform full body workouts on each days.
Related: 3 day full body workout guide
How to get back into working out?
Well, I have been working out for 20 years, but there were times when I did not train for months, even a year.
Getting is back is easy since your body and mind is already familiar with the training more or less. You just need to “refresh” them.
However, there is one huge mistake that you can commit, that is thinking that you are at the same level where you have finished.
I made that mistake. I wanted to get back to the track too fast. The result was an injury.
So, start slowly and gradually increase the weight and the intensity of your training. The results will still come much faster as if you were a total beginner.
Can you give workout tips for abs?
Getting an attractive stomach is one of the primary goals of beginners. But, if you want to get rid of your belly fat, doing a lot of abs exercises will hardly help.
Because they do not burn many calories that is required for weight loss. What works is cardio and a healthy diet to burn the fat covering your midsection so your abdominal muscles will be visible.
Related: Best way to get six pack abs
Any workout tips to lose weight?
Again losing weight is mainly about the nutrition, a healthy diet is a must. But, you can speed up your weight loss by working out.
Cardio workouts, especially high-intensity interval training (HIIT), is a great way. Running, rowing machine, boxing, etc. are all good.
Related: Fat burning HIIT workouts
But, strength training is also recommended since it helps to gain muscle mass leading to a faster metabolism.
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