The gym has reopened!!! For many of you getting back into the gym prompts you to fist pump to the sky with excitement as you pack your gym bag with your other hand.
As for others, it may be more along the lines of, “oh great, I get to walk around the room full of torture contraptions in fitness stupor because I have no idea where to start!”
Don’t worry I used to feel the same way. I would greet the nice little attendant at the desk…you know the one that smiles too much and is just a little too perky.
I would back away from her to the locker room, hurriedly shove all my crap into a locker and walk out to the gym floor.
It looked like a shiny maze of people pumping, jumping, lifting, and hoisting. I would literally stand there, staring and asking myself “Where do I start? What do I do first?” Overwhelmed I would hop on a treadmill for 20 minutes and slowly retreat to the exit.
It can be super hard and overwhelming knowing what to do. You’ve tried searching online for help, but you are all “Pinterested” out.
But never fear!!!!
Here are 6 tips for working out that will help you EXECUTE and SLAY your workout at the gym:
6 TIPS FOR GETTING BACK TO THE GYM
TIP 1: HAVE A GAMEPLAN
I PERSONALLY start by scheduling and writing out my workouts. So not only do I have a set plan for the week, but it helps me to make sure I hit every muscle group. The numero uno reason for this: I KNOW EXACTLY WHAT TO DO!
You can do this in a planner or buy a fitness journal with calendar pages.
#gameplan
TIP 2: MAKE SURE YOU KNOW EXACTLY WHAT YOUR WORKOUT GOALS ARE
Pull out your goals, sis. Is it weight loss, muscle growth? Make sure your getting back into the gym goals align with what you are planning!
- Fat loss/weight loss are require different workout structure versus muscle growth. Strength training will help with both.
- But intense HITT cardio might interfere if you are trying to build a massive amount of muscle (especially if you are competing in figure or bikini competition).
- If you are training for an obstacle race you may may want to stick to functional exercise that can help you with moving a quickly while simultaneously completing complicated movements.
TIP 3: BREAK DOWN YOUR WORKOUTS INTO MUSCLE GROUPS
Now that you know what your goals are, one of my best tips for working out is to break it down your workout into muscle groups . I like to break down workouts in one of three ways:
- Lower body or upper body
- Front of the body or the back
- Split workout (upper body and lower body)
HELPFUL ARTICLE: What Muscle Groups Should I Workout Together?
TIP 4: DECIDE WHAT YOUR WORKOUT MIX WILL LOOK LIKE
Deciding what type of workout you are going to do – i.e. strictly weights, machines, plyometrics, HITT workout or a mixture – is another helpful tip for getting back into the gym. Also, ask yourself, “does the type of workout you are doing coincide with your goals?” For instance, if your goal is to lose weight you might do a workout like this:
Warm up
45 seconds of each exercise, repeat 3 to 4 rounds
Squat thrust
Ball Slams
Ropes
sit ups
Flutter Kicks
Bridge Shoulder taps
Cool down/stretch
This workout would keep up the heart rate, providing cardio as well as provide overall resistance training for the entire body that tones muscle mass. This helps burn fat and build lean muscle mass. This is my number one tip for working out for weight loss.
The workout sample below would be perfect for someone looking to have muscle growth:
Warmup
Barbell Squats 3×10-12
Lunges 3×20 (alt legs)
Deadlifts 3×10-12
Leg press 3×12-15
Leg ext 3×10-12
Cooldown
This particular workout focuses solely on the legs making it easy to isolate a particular muscle group. This way you can use this workout each week after getting back into the gym and progressively increase weight and increase muscle growth over time.
TIP 5: MAKE A LIST OF EXERCISES IN YOUR FITNESS JOURNAL
Make a list of exercises, both upper and lower body, so that you have a resource to mix and match exercises. This will make getting back into the gym feel much less intimidating!
TIP 6: KEEP IT SIMPLE
Keep it simple. Keeping it simple will reduce the feeling of being overwhelmed. Also, if you are on a time crunch, this will help you get it done within your time constraints. Stick to four to five exercises. I usually write them down in my fitness journal or keep them in my phone.
RELATED POST: S.M.A.R.T GOALS FOR HEALTH AND FITNESS
BONUS INFO! YOU CAN USE THESE HANDY CHARTS TO HELP YOU DECIDE YOUR WEIGHTS AND REPS
How do you pick the reps and weight, please see the two charts below!!! When I lose weight I typically stick to somewhere between hypertrophy ( muscle growth) and endurance.
These tips for working out can help you walk into the gym feeling like a boss!
Let me know how they work for you!
And don’t forget, if you want a fun-filled super-motivational workout with a trainer I work both in the gym AND VIRTUALLY IN YOUR HOME! Find out more about me at www.nobullfitcharleston.com
Lyndsey Bobola understands the struggles of losing weight and getting healthy. She has lost over 65 pounds through her fitness journey. Breaking through the fad diets and exercise routines and giving up excuses, Lyndsey created goals and developed nutrition plans that worked! She gained a healthy lifestyle and now feels better than ever before. As her life improved, Lyndsey developed a passion to help others discover the path to a healthier life.
Now, Lyndsey is here to help clients cut through the noise of Instagram fitness models and fad diets to find real, lasting change. She is here to help people who are ready to improve their life through fitness, health, and life goals.
Scrolling through Instagram accounts of so-called fitness models, Pinterest meal prep ideas, and online workout programs with no scientific backing, Lyndsey realized a majority of fitness ideas online are wrong. They are designed for quick but not lasting results, to make you feel inadequate, or to get your money and leave you hanging. Lyndsey wants to change that through education and hands-on training. Taking no excuses, she provides honest and effective guidance for people who are ready for change.
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