10 Tips for Gym Newbies

10 Tips for Gym Newbies

10 tips for gym newbies featured

When you’re just getting started in the gym, you can really feel like you don’t know what you’re doing.

This feeling alone is enough to deter many people from ever going back.

I’ve been there. I used to wander around aimlessly, without much of a plan. I’d go from one machine to the next, my routine dictated by whatever machine was free, and looked the least intimidating. I didn’t dare try and use free weights!

This article is here to help you stick with it. It can feel really difficult at first, but you can get there – with these tips!

1. Don’t worry about other people.

I used to be intimidated by the free weights area

The fittest people were in there & I felt like a noob.

No one is paying attention to you!

I’ve never seen anyone laughed at in the gym for trying to better themselves.

crowded gym

2. Don’t go too crazy too soon.

Volume (the total amount of work you’re doing) should be low at first.

You haven’t adapted to this new stimulus yet.

If you go too hard on the weights too soon, you’re going to be in a world of pain for like a week.


Read on.


3. Lift weights you can lift for 12-15 repetitions at first.

Lifting weights is a skill. You haven’t learned how to do it yet.

Your nervous system needs to adapt.

About 15 reps is good for developing MOTOR CONTROL.

You need this before you try to lift heavy weights.

Got it? Good, next!

4. Dont ego lift.

I know you want to get jacked quicker, but you can’t rush it.

No bouncing up and down on the lat pulldown, or swaying as you do biceps curls.

Use a lighter weight you can lower slowly and power back up quickly.

That will put much more tension on the muscles

5. Train the muscles you can’t see.

Too many people train the “mirror muscles”.

Chest, shoulders, biceps….

These all attach on the front of the body. If you develop them more than the back muscles they will pull joints out of alignment and give you bad posture.

Train your back!

6. Don’t train the same muscles on consecutive days.

If you trained chest and triceps Monday, wait until at least Wednesday before you hit them again.

Don’t train shoulders the day after chest either – you use many of the same muscles.

Training full body? Rest between sessions

7. Don’t skip legs!

Your legs are your base, they need to be strong.

Developing strength with squats, deadlifts and lunges carries over to everyday life.

There’s also a correlation between lower body muscle and longer life!

(and top heavy dudes look stupid)

8. 2-3 workouts a week for a year beats 6 workouts a week for 2 months.

Going all in at the start with 6 workouts per week might not be the best plan.

It becomes easy to fall off the track when you miss a couple of workouts, then it all goes to shit.

Consistency wins.

9. If it hurts, don’t do it.

I don’t mean muscular discomfort, that’s expected!

I mean pain, proper pain. The bad kind.

There’s no exercise you HAVE to do. I can’t do skull crushers. Some people don’t get on with leg extensions.

There’s endless alternatives.

10. Build in progressive overload.

You should get better from workout to workout.

Did 3×10?

Try 3×11 or 2×10 +1×11 next.

Or go up a weight but do 3×8.

Whatever you do, make sure your system forces you to take tiny steps forward.

Do you need a hand in the right direction?

Check out these free resources!

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