If you don’t know what to do in the gym or never stepped foot in one before, it is most likely that you see the gym first time and it looks like one of the scariest  place you ever visited before. You are intimidated by machines there and thought of using them properly seems a far cry.

In this article, we have put together the beginners guide that covers everything from what to pack in your gym bag to workout start-up.

Gym is designed to give everyone the tools they need to reach their dream fitness goals. Before your fitness journey, you may be asked to disclose any medical conditions. This helps your trainer to tailor a routine that suits you.

If you are preparing for the first time

Best time to go to the Gym

Morning is the best time to fit in a workout, as it can reduce stress levels and leave you energized for the rest of the day.

However, it is dependent on your circadian rhythm. Now question arises, what is circadian rhythm. Let us tell you, this is our internal clock, this is the one that causes you fluctuate between alertness and sluggishness throughout the day. If you are morning person, it should be easy to motivate yourself for an hour in the gym, before work.

Working to your schedule

If your schedule is getting in the way of your circadian rhythm, it can help to get an extra hour of sleep every night. So getting to bed earlier might be the push you need to crush those 7am loaded squats in the gym!

What to wear and take with you

  • Gym-appropriate training gear
  • Gym shoes
  • Sweat towel
  • Towel and shampoo
  • Post workout snack
  • Water bottle

Warming up

Warm ups are crucial as they prepare your body for the demands of exercise, loosening up the muscles and reducing the risk of injury. This also means you’re less likely to pull a muscle during your workout and minimizes the chances of lactic acid building up, which can lead to cramping.

Where to start

Once you’re warmed up, fully prepared  it ’s time to train. But where do you being? If you’re unsure of how to start at the gym, we’ve got you covered.

Workout at glance

Week 1: Full body split

You will begin the program with a full body training split, meaning you will train all the major body parts in each workout.

Week 2: Two-day split: upper body/lower body

After one week into the program, yet you will begin to train different body parts on different days with a two-day training splits.

Week 3: Three-day split: push/pull/legs

In the third week of the program we step it up to a three-day training split: train all “pushing” body parts on day 1 hit the “pulling” body parts and abs on day 2: work your lower body on day 3: as in week 2, you train each body part twice a week, so you will hit the gym six days this week.

Week 4: Four-day split: full body

In the fourth and final week of the program, you will train four days in a four- way split that hits each body part just once.

Exercise is more than just knowing, it is doing it in a better form everytime, bringing variations and braving difficulties. Guided help of fitness trainers always helps and it is recommended that as a beginner, you don’t start on your own.