How to Start Exercising at Gym

The following order of steps isn’t mandatory to complete, but can be used when facing a relapse to events in opposition to healthy lifestyles. Please read the Disclaimer before attempting any of the tips.

• Acquire Clothing and Shoes

Attending a gym should present to yourself and others the body is dressed appropriately for physical exertion. Walking on the gym floor wearing jeans and a polo shirt indicates you are not experienced. The clothes assert you participate in workouts and attend gyms to exercise not socialize.

• Purchase Membership

A gym membership should be purchased once ready to continue a physical health journey. The monthly membership fee holds you accountable to obtain or edit at least one goal before the following month.

• Write Plan on Calendar

Although writing notes on a paper planner or digital calendar isn’t a regular activity for most, start. Whether a sticky note pasted to the refrigerator or an email calendar note, schedule weekly days you will go to the gym. We are more likely to follow a list with activities to mark done when written instead of crossing them off in our minds.

• Enter Gym

The membership and clothes were bought to use equipment in this studio. Perhaps the exercise goal wasn’t your choice, but prove to yourself that your body has the strength to achieve spectacular feats. 

By this step, you have the clothes, membership, and plan to visit the gym. Walk through the doors and check-in. Start the clock. Stay in a workout area for at least 5 min. before deciding to join or leave. Choosing to partake in a workout is a later plan to write if you aren’t compelled to do so already.

• Complete 1 Exercise with Strict Form

The first visit to the gym was met with impatience as the newcomer watched others lift weights or on treadmills before walking away. More motivation followed the second check-in to the gym as this person was prepared to attempt a popular exercise he witnessed others doing.

“Some guys were lifting 20 lb. so I will do 10,” as he moves towards the dumbbells. He attempts to raise them like others for a few reps. Thankfully, another exerciser walks over and notifies him to modify his form otherwise he risks rotator cuff injury.

In this case, a new guest was warned about their form when performing lateral raises. The form is always more significant than the weight lifted. Do not hurt yourself by lifting with ego to complete what you consider to be a rep. Lowering the weight to exercise appropriately benefits muscle to grow.

• Plan your Workout

Attending the gym was the first plan, which expanded into trying to use gym equipment. Note the workout to finish along with checking in.

The example new gym member aimed to complete lateral raises during his second visit. The following week, he recorded lateral raises and shoulder presses staying focused on the shoulder muscles. Once again, proper form must be taken into account for every exercise which was researched to guide himself later.

The workout is scheduled in several ways. When beginning, a list of exercises to complete and/or time spent in the gym is possible. The plan can also include the number of reps and sets for each exercise along with the muscle groups being trained. Always be sure to utilize each muscle group throughout the week. Don’t skip leg day!

• Measure

Measure results that have changed after a week of progress. Visual representations aren’t quick after a few workouts. A better way to evaluate body adaptations in weight loss, for example, is to review the body’s weight on a scale.

Weight recorded when first entering the gym will be used when checking after 1 week. The measurement was made at the second visit to calculate .5 lb. was gained. 

The goal to lose weight wasn’t met, but the planning will revise for positive results. Calendar notes of when to visit the gym and exercises to train were written for the second week. The weight taken before and at the end of the week reveal an equal amount. The goal wasn’t met which leads to further lifestyle management such as diet.

Regularly examine SMART goals to conquer missions. Learn how to create your own SMART goals in the Set Goals article.