5 Exercise Tips for Beginners


Walking into the gym for the first time can be a rough experience. There’s a bunch of heavy, jagged things everywhere and you have no idea what to do with any of it. To make matters worse there’s either (a) what lo$oks like a college football team of guys making loud noises, wearing “shirts” that just do not fit, (b) there’s (what seems to be) a bikini model, pretty much wearing her bikini while “working out”, or (c) a strange combination of A and B.

So when this happens, what do we do? Do we jump right in the middle of this incredibly uncomfortable situation (which happens to be in the middle of the free weights), or do we roam around until we find our way on the elliptical? Nine times out of ten, or should I say 99 times out of 100, we end up on the elliptical. This is unfortunate, because if you pay attention to any big gym you go to, the majority of people using the free weights are in decent shape, and the majority of people on ellipticals/treadmills aren’t. There’s a reason for this.

The goal of this blog is to give the un-experienced gym goers and non-bikini models a few tips to give you some confidence to use the pieces of equipment that will actually help you.

Tip #1: Hire a Coach
I can’t stress this enough. In the world of YouTube, there are so many things you can learn to do on your own. If you are new to fitness, do not let YouTube be your exercise education. Hiring a coach can save you a ton of time, energy, frustration and money. What is the point of having a gym membership if you have no clue what you are doing and no idea if what you are doing is moving you closer to your goals? An experienced coach can make this process run as smooth as possible, which will save you money in the long run. Most importantly, hiring an experienced coach will help keep you safe. A major benefit of proper exercise is that it will help you move and feel better. Exercise should never cause you chronic pain or injury.

Tip #2: Learn how to lift weights
This is where hiring a coach will be very important for both safety and results. Everyone moves differently, so a coach will help you learn how to lift weights at a rate that fits your fitness level. Weight lifting has many benefits for people of all ages which includes adding muscle to your body, improves joint health, can help reduce back and knee pain, lower your chances of injury, and elevates your metabolism. The more muscle you have on your body, the more fat you burn throughout the day.

Tip #3: Start Slow
When getting started with any sort of fitness program, I recommend starting with two days per week. Most people believe that you need to workout every day in order to get results. When you start a fitness program, it is likely that it will make you very sore. It is important that you focus on your rest and recovery until you feel the soreness go away. The longer you stay consistent with fitness, the quicker you will be able to recover between workouts. If you do too much too soon with working out, you can actually over-train yourself which can have some serious negative effects including sickness, chronic soreness/pain, injury, loss of sleep, and much more.

Tip #4: Have Fun
Yes, you read that correctly. Fitness should be fun. Movement is a critical aspect of life, and it shouldn’t be a serious hassle to get done. There is no reason fitness shouldn’t be an enjoyable experience for you. Find weightlifting movements you enjoy doing, with a coach and environment you enjoy being around. This might take some time researching on gyms and coaches, but it will help you get even better results.

Tip #5: Make Goals and Commit
If you don’t have goals written down, it will be very difficult to stay motivated with fitness. These goals need to be measureable. For example, “lose weight” is an example of a bad goal. Dropping two jean sizes by July 30th is an example of a quality goal, because it is measureable and has a deadline. Make long term goals (for the year) and short term goals that will help you get to your long term goals. This is another instance where hiring a coach will help, because they will hold you accountable and keep you motivated to achieve your goals.

After you make your goals, you need to commit to your new lifestyle. You need to make the decision that fitness is going to be a part of your life for the rest of your life. If you do this, you will achieve your goals and most importantly life a much longer, happier life.

I hope these tips help and give you some motivation to get moving. If you ever need any help or advice, please visit our website (www.beyondmeasuretrianing.com) and message us with any questions comments or concerns you have about fitness or nutrition.

Thanks for reading and help spread the word by sharing this blog. We’d love to hear your comments and questions!

-Steve Hlavac
Director of Training, Beyond Measure Training


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