Committing to a new fitness routine is hard enough without the extra anxiety over how to get started.
Whether starting to work out for the first time or continuing a fitness journey after a long hiatus, getting started can seem like the hardest part.
For those who worry about getting their workouts off the ground, we have these workout tips for beginners.
Workout Tips for Beginners: Getting Started
There’s nothing worse than starting your workout on the wrong foot. At worst, it can lead to injury.
Be smart about your workout with these eight tips:
1. Think About Stretching
Proponents of stretching say it optimizes your range of motion when done before starting a workout. While exercise is known to impact the range of motion, it can also make your muscles feel weaker.
Those who stretch before their workouts should be considerate of how much strength and force the subsequent workout requires to avoid injury.
A concern is that passive stretching may give you a false sense that you are able to bare a heavy load while stretching. This could lead to trying weights or other strength training techniques in those positions which can result in injury.
Passive stretching may be essential for beginner fitness.
But if you’re going to stretch to increase your mobility along with your regular workout, make sure to consult a trainer on the best strength training techniques for limber muscles and remain cautious of load bearing.
2. Use Soreness as an Indicator
The pain in your muscles could be telling you something.
If you have mild to moderate soreness after a workout, that’s normal. You should opt for a light workout with a good mix of stretching. This can actually reduce your recovery time.
But when working out for beginners leads to moderate or worse pain, it’s better not to exercise if you think you may have pulled a muscle. People experiencing severe paid should seek professional help.
3. Get a Good Mix of Strength Training and Cardio
It’s common knowledge that strength training burns fat faster than traditional cardio, like jogging or using a Stairmaster.
But to get the best well-rounded workout, pick something that goes for both.
High-Intensive Interval Training, or HIIT, is a popular trend that’s emerged in a number of workout video brands, including the popular one, Beachbody.
HIIT workouts combine cardio and strength-training in short intense bursts, so these workouts may be a good choice for beginners seeking a new routine.
4. Take Inventory and Set Goals
Whenever you start a workout evaluate where you are and where you want to be. Take measurements and pictures. Use these as resources to set specific goals or even make a vision board to keep you motivated.
Taking your own inventory means things like choosing what muscle groups you want to work out and why. Then beginning to decide on exercises to help you achieve your goals.
In addition to increasing accountability, having a concrete way to measure success means celebrating each milestone along the way!
Don’t be afraid to take your own inventory when embarking on beginner fitness.
5. Getting Started Without a Trainer
If you can’t afford a personal trainer, that’s ok. You can get started without one.
One way to increase your accountability without a trainer is by using a workout app like MyFitnessPal.
MyFitnessPal helps you track and account for calories burned through exercise, even those burned doing things around the house.
If you can’t get to a gym, look for opportunities to increase your activity throughout the day by increasing the intensity of your daily activities, meeting step goals and working in HIIT workouts on the fly.
6. Ask Questions
If you are going to be hitting the gym and perhaps working with a trainer, it’s good to ask questions.
Whether you don’t understand if you are doing an exercise properly, or you want to confirm you are focusing on the correct muscle groups — just ask.
Gyms are intimidating for beginners to start working out, but you’ll be better in the long run if you ask your questions up front.
7. Learn Correct Form
While you are asking questions, it’s important to learn about correct form and position to avoid injury.
Here are some things to consider:
- Are you controlling your lifts?
- How’s your posture?
- Are you completing every rep?
Making adjustments to achieve the correct form, posture and movements can make the difference for a great, safe workout.
8. Drink Lots of Water
Exercising depletes water from your body via sweat. It’s important to drink adequate water before, during and after a workout.
- 8-16 oz by 15 minutes prior to exercise
- 4-8 oz every 15 minutes during the workout
- 16-24 oz per pound lost exercising immediately after working out
This is to replenish water lost and prevent dehydration.
Get Started Today!
For women getting started on a workout for beginners, every path probably seems a little intimidating.
After all, there’s so much societal pressure on women to be a perfect 10, that we become our own worst critics.
But you don’t have to be scared if you’ve got more flab than ab. Everybody is different and there’s no shame in your game!
The important thing is to be healthy and that starts by taking the dive to get started.
With these workout tips for beginners, hopefully, you are starting to see how easy it is to start your beginner fitness journey today.
For more uplifting, inspiring and empowering articles for women that will start your day off right, click here.