When a person joins a gym with no prior experience in the sport, they are likely to encounter numerous questions and uncertainties regarding their training regimen, including what exercises they should perform, whether they should follow a specific sequence, and how often they should modify their routine.
In this article we are going to tell you How to get started at the gym and we are going to give you the best tips for it.
Are you new to the gym?
Without clarity on all (or most) of these issues, we may fail to achieve our goals, risk injury, or, in the worst case, stop going to the gym and playing sports after a short period. These recommendations They are valid regardless of whether one starts training in a gym or opts for home workouts.
The importance of organizing a routine effectively is paramount, especially for those who are just starting out.
One of the most crucial aspects of training is the effective organization of the routine, which includes the selection of the appropriate exercises and, in particular, determining the sequence in which they are carried outThis becomes even more vital for beginners who are embarking on their fitness journey as it plays a major role in achieving the goals they set for themselves and mitigating the risk of giving up if they don’t see any progress.
How to approach training
Generally speaking, an optimal approach to structuring an exercise regimen involves starting with multi-joint exercises (those that involve the greatest amount of muscle mass during movements) and concluding with analytical or isolation exercises, which They focus primarily on a single muscle group, such as the biceps curl.
We start from the premise that we have never trained or participated in any sport for a long period (years), and we aspire to improve our physical condition to adopt healthier lifestyle habits.
To start a fitness regimen during the first few weeks, specifically within a six to eight week period, It is advisable to select a full body routine that focuses on hydrating the entire body and acclimating it to physical activity.This approach is often used to help beginners get familiar with gym practices or to help people recovering from an injury as they get back into exercise.
In the first weeks of our program we will use light weights, which we will progressively increase as our muscles adapt to the demands of training, with the aim of minimising, as far as possible, annoying muscle aches.
Mastering the technique of the exercises is of utmost importance
As beginners, we will encounter exercises that may be unfamiliar to us; therefore, it is necessary to thoroughly master the techniques of these exercises before advancing further in our training and increasing both volume and intensity. This basic knowledge is essential to prevent injuries and setbacks that could impede our progress or necessitate a complete stoppage due to injury.
Furthermore, by mastering the techniques associated with the exercises, we will achieve greater progress than if we performed them without commitment. Familiarizing yourself with the fundamental exercises is essentialWithin the range of exercises we will perform, there is a category called “the basics”. These fundamental movements form the core of any training regimen, as they involve the greatest muscle mass during execution and are essential for developing significant strength.
Bench press
When talking about exercises that work the pectoral muscles, the bench press stands out as a top choice, along with push-ups. In addition, this exercise also involves the shoulders, in particular the anterior section, as well as the triceps; for example, A firmer grip will result in greater triceps activation.
Dominated
An essential exercise that should invariably be included in any training regimen, whenever possible, is the pull-up, given the significant number of muscles it involves. This exercise activates muscles ranging from the forearms and hands, which are crucial for grip strength, all the way to the legs, which help prevent swaying, making pull-ups possibly the most comprehensive muscle-strengthening activity available.
Military press
The military press is an exercise that evokes both affection and dislike among those who participate in the training, largely due to its challenging execution and relatively gradual progression compared to other forms of exercise.
This exercise can be performed using a barbell or dumbbells, which makes for an engaging shoulder workout. In addition, By performing it with a barbell while standing, you will also work your core muscles, which will help prevent swaying and arching of the back.
Barbell or dumbbell row
An excellent exercise for building strength and density in the back, which also provides significant benefits that translate well to performing pull-ups. It is recommended that people who are unable to complete even a single pull-up begin their training with this exercise.
Squatting
The squat exercise is paramount when it comes to lower body training, and has sparked considerable debate over proper technique. Questions arise over whether the knees should extend past the toes, whether it is advisable to do deep squats and whether the toes should point forward or be slightly tilted outwards.
Dead weight
Some people categorize this exercise primarily as a back workout, while others perceive it as one that emphasizes the femoral or gluteal regions. Regardless of the classification, it is an exercise that involves a significant amount of muscle mass, which allows for effective training and substantial progress when integrated into our routine.
However, the news is not all positive. The deadlift is an exercise that requires precise technique to prevent injury. It is quite common to see individuals who hunch their back at the start of the lift, or who have a “hunch” during the movement, and even those who perform lumbar hyperextensions at the end of the exercise. We must pay close attention to our back, as it is extremely easy to suffer an injury if we do not maintain the proper form.
Mix strength training and cardio
When talking about the integration of strength and cardio training in the gym, one term must be highlighted: HIIT. High-intensity interval training allows you to combine strength and cardio exercises in a single session, offering the important benefit of considerably reducing the time needed for our training routine.
However, for those who are just starting out, it is advisable not to become too obsessed with this form of training, as there is a significant risk of injury if one is not used to high-intensity training. By gradually incorporating it into your routine, you will be able to experience the advantages that these “express routines” offer.