Getting started in the gym can seem daunting. What exercises to choose? How not to get confused among the exercise machines? And most importantly, how to train in such a way that you see results? Relax, it’s easier than it seems.
These 5 key steps will help you to start correctly, feel confident and achieve the desired results: strengthen your body, develop strength and keep slim.
1. Master the correct technique
Every exercise should be performed with proper technique. This not only makes your workout effective, but also reduces the risk of injury.
Why is this important?
Performing movements incorrectly can lead to back, knee, or shoulder pain. It is important to learn how to stabilize the body, keep a straight back and distribute the load correctly.
Trainer’s Tip:
If possible, take a couple classes with an instructor. Even small adjustments in technique can greatly improve your efficiency and safety in the gym.
2. Include more protein in your diet
For the body to recover from workouts, it needs a building material – protein. Without it, the muscles will not be able to strengthen and grow.
Why is it important?
Protein helps muscle recovery, prevents fatigue, and supports metabolism.
Trainer’s Tip:
Include chicken, fish, eggs, Greek yogurt, cottage cheese, and tofu in your diet. If it’s hard to get enough protein with food, try a protein shake. Focus on 1.5-2 grams of protein per 1 kg of body weight.
3. Do basic exercises
The most effective exercises are those that engage several muscle groups at once.
The main exercises that should be in your program:
- Squats
- Bench press
- Deadlift
- Pull-ups (or lighter versions of them).
Why is it important?
These exercises speed up your metabolism, make your body stronger and create a harmonious figure.
Trainer’s advice:
If it is still difficult to perform these exercises with heavy weight, start with their simplified versions:
- Squat with dumbbells before moving on to the barbell.
- Use a resistance band for pull-ups.
4. Don't be afraid of heavy weights
One of the most popular myths is “if I start lifting heavy weights, I’ll over-pump and become massive”. This is not true!
Why is it important?
Working with heavy weights makes your muscles denser and firmer, not massive. In addition, strength training boosts your metabolism, helping you burn fat faster.
Trainer’s Tip:
Choose weights so that the last 2 repetitions of the lift are difficult to perform, but the technique remains correct.
5. Enjoy not only the result, but also the process
- Strength training isn't just about having a beautiful body. They:
- Strengthen bones and joints
- Normalize hormones.
- Improve mood and reduce stress.
- Make you more confident.
Why is it important?
When exercise is fun, progress is faster.
Trainer’s Tip:
Record not only changes in your weight and figure, but also how you feel: more energy, feeling better, confidence in your movements – these are all important results too!
Conclusion
It is easy to start training if you do it gradually and consciously. The key is to keep it simple.
Your ideal starting plan:
- Work out 3-4 times a week.
- Work on basic exercises
- Make sure your technique is correct
- Increase working weights gradually
- Eat enough and get enough rest
By following these principles, you will not only change your body, but also gain strength, energy and confidence. Start today and the results won’t be long in coming!
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