Exercise guide for beginners at the gym

One of the main reasons why many users hesitate to sign up for a gym — despite having recommendations from their trusted doctor to do so — is not knowing where to start. Gyms today offer many advantages, although the most notable is that they provide a wide range of options. This means they have a cardio area and a weight training area, each with their respective machines. But also spaces dedicated to classes, pools to relax and cool down muscles, and even areas where CrossFit is practiced. In this article, we want to give you some guidelines that will be very useful to answer the question of how to start exercising at the gym and which exercises to do. Keep reading to get informed! 

How to start exercising at the gym?

The first and most important thing of all is set and define the reason for which you want or need to go to the gym. The possibilities are endless and depend on each person. You can choose to go to the gym to lose weight, to gain muscle mass, to hypertrophy muscles, to gain endurance, to improve your strength, to improve your general condition, for rehabilitation, and for many other things. Being clear about your goal will help with motivation, but also to define what type of exercise routine to start at the gym is best for you.

What exercises to do to start at the gym

If you have just signed up for the gym or intend to do so, remember that the options for beginner gym exercises are very varied. A routine that can be very useful is the torso-legs. This routine will allow you to train both muscle groups several times a week (recommended 2 and 2) and hypertrophy the muscles in question; for this, you can distribute your schedule as follows: torso on Monday and Thursday, legs on Tuesday and Friday. Dedicate the rest of the days to rest. Remember that to hypertrophy you have to work with a wide range of repetitions; the ideal to start is do 6 to 20 repetitions in each set. On the other hand, you should progressively manipulate the intensity to achieve results. We recommend that you follow the RIR 1-3 method in each of the sets and exercises you do. This means that at the end of a set you will have the feeling that you could have done between one and three more repetitions (this feeling should remain in all the exercises you do, even if you increase the intensity). Some of the most recommended exercises for beginners are these:

Barbell biceps curl

It is a basic elbow flexion exercise for each of the biceps. If you have difficulty isolating the movement of your biceps and cannot perform the exercise strictly, it is most advisable to place your back against a wall. This way you will avoid injuries or later discomfort.

Triceps on cable

Cables are versatile stations that allow you to adjust the weight, as well as the height at which you place the grip, both to work the upper body and the lower body —in this case, to work the triceps—. To do this exercise, keep your elbows close to your body and do not let them or your shoulders sway during the execution.

Dumbbell press

This central pectoral muscle exercise can be done with dumbbells or with a barbell. Now, the first ones ensure that you will work both sides equally. To do the exercise correctly, lie on your back on a bench and position your back well. Then grab the dumbbells with both arms and hold them up with your chest out. Your feet should stay planted on the floor and your legs slightly apart for stability. Then, start the movement and push the dumbbells up. When you reach the top, pause and return to the starting position.

Rowing

Of course, the load should be reduced and will increase proportionally as you gain strength and body. The rowing machine allows you to work both quadriceps and glutes in one movement. You can exercise them for about 30 minutes, approximately. Also, rowing or rowing is one of the most complete exercises there is since allows you to activate practically all the muscles of your body. With this, you will gain endurance, strengthen your cardiovascular system, and reduce stress and anxiety levels.

Inclined press

To use the press correctly, you should place your back well supported on the machine's backrest and put your feet centered on the platform. Then, unlock the load, inhale and bend your knees until they almost touch your rib cage. Finally, push and extend your knees to return to the starting position while exhaling.

How to set an exercise routine to start at the gym

Now that you know which exercises to do and have your goal clear, the most important thing is left: set your dates on the calendar and try to make them as unchangeable as possible. Remember, you must trust yourself and motivate yourself to be able to do it:

• Decide which days you will train: It is advisable to go about 3 to 5 times a week, as long as you do moderate exercise between 30 and 60 minutes. To start, we recommend doing it 3 times a week, maximum 4.
• Set a time and don't change it: The best time to go to the gym is in the morning, early. However, if your personal circumstances don't allow it, choose another time that suits you better. That said, avoid going to the gym immediately after eating or on an empty stomach (after sleeping more than 10 hours).
• Don't obsess over your goals: Remember that consistency is the key to success. Also, you are just starting and your body needs to adapt to this new change, so don't force it to avoid injuries. Always start with beginner exercises (gym), otherwise you might get discouraged and end up giving up.
• Increase your pace gradually: As you improve your endurance and adaptation, gradually increase the pace. This means you can change your exercise routine to start the gym with a more intense one.