The first few times in the Gym or at the workout at home usually feel very funny to. You have probably already watched some Youtube videos and blog posts and dealt with the topic. But then to implement it yourself is always something else.
How to start? – Find a trainer or use YouTube tutorials
In most gyms it is quite normal that when you sign up you also get a Instruction for the various machines, from one Trainer get. If you have a good trainer, he should already at the beginning point you to point out, when you do an exercise doing wrong. If he doesn’t do that, don’t hesitate to ask him for it ask, dir feedback to yours Execution to give. That is what he is there for.
If you at home workout, it is of course not so easy. In this case we recommend you to watch Youtube videos of trainers who will show you the correct execution of the different exercises. Subsequently filmst you your Workout and compare both videos with each other. Film yourself again and again and compare it again with your sample video. How to become your own Execution long term on and on improve.
What to eat? – Concentrate on one thing first
Whether you have been training for years or are a complete beginner. A healthy, balanced Nutrition is the Key to long-term success. But our experience has shown that most of us find it very difficult falls two Habits at once change.
For you as a beginner we therefore recommend you to go through 2 to 3 months away, regularly to train, so that it habit and no longer costs you any effort. After that you can start yours too diet on your Training tune.
If you are impatient and still want to do something for your muscle building, we recommend for the beginning to take no more than a shake of Whey protein after training.
How often should I train? – Do not train too often
beginners often want to go from 0 to 100 and see quick results. We understand that, but what you need to know is this. Your grow muscles in the pause between the Training sessions. That’s why 2 to 3 training sessions per week are more than enough for beginners.
Which training plan should I follow? – Start with full body training
There are usually 2 types of training plans. whole body training and split training. For the beginning is one Whole Body Workout Plan exactly the right thing. Because your muscles are not yet accustomed to regular training, they grow even with less load than in experienced athletes. A good foundation is to properly learn the 3 basic exercises of deadlifts, bench presses and squats and incorporate them into your total body workout plan.
Split training means that you train the different muscles in one training session individually, but much more intensively. If you have been exercising for a long time, you resort to this training method to really work out the muscle. For Beginner this form of training too intense and usually causes severe muscle soreness, which may also force you to take a longer break.
Editor’s tipRemember to warm up for a few minutes before each session. You do not know how? We put together a short mobility warm-up for you in our post on mobility that you can download for free here.
How many repetitions should I do? – For the beginning a little more
As Beginners we recommend you to choose between 12 and 15 repetitions for each exercise. This way you first get a feeling for the exercise and learn the correct movement sequence. Then do something like 1 minute break and then again for 12 to 15 repetitions. This is what you do 3 rounds (in training one usually speaks of sets) long.
How to find my training weight? – Try out
A question we also get asked very often is how to find the right training weight. The easiest way to find the perfect training weight for you is the following: Take a weight and try to do 15 repetitions with it. If you don’t make it, use a lighter weight. If you can do it easily, take a heavier weight.
You do this until you realize that you can just about do the 15 repetitions. If you have 3 sets of 15 repetitions, that is super. Then you can next Times the Weight a little bit Increase and continue to increase.
Which exercises should I start with? – Machines and bodyweight exercises
With the variety of equipment you can use in the gyms, you may have a hard time deciding which exercises to start with. Mostly the Trainer in the gym already first Recommendations, during the introduction.
For the Start make machines more sense than free weights, because you tend to do less wrong here and therefore yourself do not hurt you can go to. Why? Because most machines Movement and your Posture already pretend.
Also do Bodyweight exercises also as Supplement sense. You get through exercises like Pushups, Squats and situps not only a better body awareness, but builds you a solid base for training with free weights.
For example Squat a very challenging exercise that you’ll do best without weights at first and then eventually with just a light bar. Only when you have mastered the correct execution of these exercises should you start to move up to heavier weights.
How to stay motivated? – Find your personal goal
Think about it, why you want to work out with Workout start want to and note you the Answer on it. Make sure it is really your answer. If your reason is currently the recommendation of your doctor, parents, friends or partner, make it your personal reason.
Think about what will improve in your life when you are fitter and have your dream body. Write it down and bring it somewhere at, where you every day look at it to get you to your goal to remember.
Leave your ego at home
You are just starting to train. You walk into the gym and see a lot of top trained women and men. Let it not intimidate. Everyone has done start small. Don’t try to lift, push or press as much weight as quickly as possible just because the person next to you moves so much more weight than you do. you are not for the Others here. You are here to improve your own goal to reach.