Beginner gains, how to start strength training

First things first because well done to you for looking for some guidance rather than running into the gym and injuring yourself like a lot of beginners. I would like to say strength training is going to change your life for the better I guarantee it but only as long as you give it the time to work its magic. Here we will go over the three biggest tips to help you go from gym rookie to gym rockstar.

1. Get a plan

I can’t empathize with this enough have a plan and I know what you are thinking I have no idea how to make a plan so let me tell you the basics. A plan should include three things, an idea of what body parts you are going to do on what days, what exercises you are going to be doing, and how each week is slowly going to increase in intensity. When you go gym without a plan that’s when your goals begin to stagnate you begin to hate the gym because no progress is being made. Remember plans don’t have to be a prison some days you will need to swap a day or change an exercise but that is normal so don’t feel guilty.

2. Focus on form and tempo

These two here will take you a long way and should be the first thing you aim to master when you step foot in the gym. Good form and a slow tempo are hard to come by in most gyms these days and this comes from a lot of ego lifting because, to be honest lifting slow and correct is tough but you will make more gains and lower the risk of injury greatly so it’s a win-win. When it comes to form especially as a beginner it’s tough to know what to do because Instagram is telling you one thing the buff dude at your gym is telling you something different and in the end you just go home. My best advice is to ask someone who works for the gym (cue social anxiety) but if that is something you do not want to do google the exercise. You should be able to find a good example of how to perform the exercise or drop me a comment on this article and I will be happy to help.

3. Don’t do too much

This is a very common problem with beginners as they watch a motivational TikTok at 1 am set their alarm for 6 am ready to start their gym transformation and then wake up at 10 am feeling like a loser. The problem is too much too soon to the point where burnout takes your enthusiasm for the gym and quickly turns it into contempt and dread. You don’t need to be a slave to the gym, 3 to 4 days of weight training is an excellent start with daily activity on the off days will be a perfect amount to start building the body of your dreams as long as you don’t forget nutrition.

Key takeaways ⁃ Have a plan and stick to it

⁃ Lift for the full range of motion and control it on the way down

⁃ Train 3-4 weight sessions per week

Conclusion:

Strength training is a journey and it only gets better the more you know and develop in the gym so be patient if you implement these 3 things you will be off to a stronger start than most.

Thank you for reading and if you have any questions or fitness ideas you would like explained please drop a comment and if you feel this can help someone it never hurts to share.