You probably feel some level of anxiety when you think about how to work out at the gym. This is perfectly normal for many people, especially those new to working out in a shared space.
This is because you might be afraid of being judged by other exercisers! Nobody likes being judged, right?
Meeting a lot of people who can do better than you at the gym is a sure thing. Plus, you might not be familiar with all the different pieces of training equipment in the gym.
This article will get you ready for the gym in no time!
Why Is Starting A Gym So Terrifying?
It can be intimidating to step out of your privacy and into an open space if you are self-conscious. This is particularly the case if you are signing up in a large gym.
Besides the intimidation, having so many people see you with all your imperfections can be quite uncomfortable.
It even gets worse when you start to compare yourself with other exercisers – something that is common with many new gym-goers.
All the “perfect bodies” can make you feel completely out of place. Yet, no one started out looking as perfect as they currently are – it takes baby steps to get there.
First, start by looking for the right gym for you – may be a smaller one with fewer people. And then learn the ropes, minding what you wear, what training tools to use for your fitness level, and the type of exercise programs you do.
How To Dress For Gym
What you wear matters a lot when you head out to the gym. You should dress properly for your exercise routine. This will allow you to be at ease, feel comfortable, look smart, and above all, feel more confident about yourself.
Here are a few gym dressing considerations:
Clothes to Wear: You should wear good-quality clothes when going to a gym. Fitted tank tops or T-shirts with comfortable shorts or pants are perfect exercise clothing options. To help you smash your fitness goals, endeavor to wear clothing that will allow you to give your full attention to your workout. However, choosing what to wear solely depends on the type of exercise you are engaged in. Although body-fitted clothing is ideal, it should still allow you to have free movement in all directions. For functionality, get clothing produced from polypropylene, acrylic, or nylon. Cotton is also a good fabric for exercise because it is breathable. But it can hold a lot of sweat and become heavy on the body during exercises. Also, consider the weather condition before choosing what to wear.
Your Training Shoes: Wear comfortable shoes that allow you to focus on your exercise instead of fussing with them during your workouts. Always try them on with the socks you intend to use for your workout. This will help you choose a pair that works perfectly for your gym session.
Socks: Choose a grey or white pair of socks, and make sure they are breathable and comfortable. It is usually a good idea to choose socks made from acrylic because they retain less moisture compared to wool and cotton options. Choosing the right socks protects you from getting irritated during intense workout sessions.
Sports Bra: For females, wear a well-fitted firm bra that limits excess movement during exercises. Preferably, wear a snug bra. Also, make sure to choose a bra that does not absorb sweat. This will ensure that you don’t have to deal with a buildup of odor.
Hair Ties or Clips: If you keep long hair, hold it in place with hair clips or ties. This makes you look smart and also prevents hair from falling on your face while exercising.
Water Bottle: Remember to take your water bottle along. This will help you stay hydrated all through your workout.
Toiletries: You shouldn’t forget to carry your toiletries for freshening up after your exercises. This will help you smell fresh after your workout.
Gym Bag: Get a gym bag that is wide enough to carry your things. You don’t want to come to the gym with your hands full of different items. It makes you look out of place and draws attention to yourself – and this can make you even more uncomfortable.
Personal Stereo: Although this is optional, playing high-energy music can help you stay motivated during your exercises. Coming with a personal stereo will give you the encouragement you need to smash your fitness goals. Make sure to use good-quality headphones to avoid disturbing other gym users with your music.
Choosing a Training Program and Exercises
Consider your body type when choosing fitness programs and exercises. Other things you should consider include:
Your fitness level: The first thing you want to do is determine your fitness level. This is very important. You can do this by taking your pulse level before and after running or doing any other exercises that increase your heart rate. You can also consult your doctor or an expert to see if you have any health challenges. Also, your doctor can advise you on the exercises to do and the ones to avoid.
Your fitness goals: It is crucial to consider your fitness goals, as this will help you choose the most appropriate program. With your goals in place, you can build your workouts around them and stay focused.
What you enjoy doing: This can also give you some clue on your training program. You should engage in exercises that you love doing so that you can happily achieve your goals.
Your schedule: Plan your workouts well so you don’t have to stress about missing out on them on a very busy and hectic day. Find a program that syncs with your schedule. Look at your calendar, and pick some less busy days for your exercises.
Create a versatile program: Whatever program you choose, design them around aerobics. Aim for around 75 minutes of workout in a week. It is essential to add warming up and cooling down exercises to your routine. This will help your body prepare for the day’s exercise. Change the type and intensity of the workout as required so that you can strengthen different muscle groups.
Food and Supplements Before Gym
One important aspect of learning how to workout at the gym is what to consume before your exercise sessions.
Here are some of the great foods and supplements to take before heading to the gym.
Banana: Banana is packed with potassium and carbohydrates. This is nature’s bar, which supports both nerve and muscle functioning. Consider eating one or two bananas at least an hour before exercising. This will give your body enough time to properly use the nutrients.
Apple: Your body will get a more positive effect when you eat an apple than when you take a cup of coffee. Apples can keep you awake and active. The fruit contains a good amount of carbohydrates and calories that will energize and keep you at the top of your game.
Peanut Butter Sandwiches: Take this food and give your body a healthy amount of fat, protein, and calories. Plus, it will provide you with all the carbs your body needs for your workout session at the gym.
Greek Yogurt With Granola: Greek Yogurt with granola contains a reasonable amount of protein. This will prevent your muscles from breaking down.
For supplements, you can use any of the following:
Onnit Total Strength and Performance: This is a strawberry lemonade flavored formula that contains DAA, BCAAs, herbal and plant extracts, and other powerful ingredients. It offers the required strength to reach your goals.
Beast Sports Beast Mode Black: This is a good supplement that can be of great value if you are looking for top energy and important ingredients at the right dose. It gives you the energy that makes every rep count by highly increasing nitric oxide levels.
Food and Supplement After Gym
Here are some good foods and supplements to take after your gym session.
Eggs: Eggs are a good source of protein. Eat them after your exercises to replenish your muscles. Also, consider vegetable stuffed omelets – they are very nutritious and will help you recover after intense workouts.
Avocados: These are packed with Vitamin B. Eat some avocados with omelets to help you metabolize healthy proteins and carbohydrates.
Cherries: Cherries contain a good amount of antioxidants and are very effective at easing muscle soreness after exercise.
Here are some suggested supplements you can use after your workout session at the gym:
Formula XII: This supplement is great for keeping your body hydrated. Plus, it stimulates muscle growth.
Huge BCAA: This is one supplement that’s high in electrolytes and important amino acids. In other words, this will speed up your recovery process and it is highly effective at reducing fatigue.
Vintage Build: This supplement contains L-glutamine, vegan BCAAs, and creatine monohydrate that aid speedy recovery after workouts.
How To Behave In The Gym
Mindfulness: With lots of heavy equipment and tools, the gym can be a dangerous place. So, being mindful of yourself and others will help you avoid unnecessary accidents.
Ask Questions: Always ask questions if you are unsure. Don’t just take anything; someone might be using it. To avoid being referred to as rude, ask for permission before grabbing any equipment.
Keep Equipment in the Right Place: While you are free to use any training tool or equipment in the gym, you should always remember to return them to where they belong after using them. Also, do your workouts in the right places; don’t engage in workouts anywhere other than the right places.
Be Discreet About Using Your Phone: Cell phones are good, especially for tracking your progress. But use them with limitations. When you use your phone for selfies, be sure you are not disturbing other people. Better still, you can leave them in the changing room and focus on achieving your goals.
Respect Personal Space: Don’t stand too close to a person who is in possession of a piece of equipment you want to use. It can be dangerous for both of you.
Should I Get Myself A Personal Trainer
Getting a trainer is solely a personal decision, but you might want to hire one for the following reasons:
Personal trainers will teach you new and exciting moves, especially when you are new to the gym. They help you get familiar with the gym, machines, and equipment. They can also help you maximize your gym experience.
If you have a set goal, your personal trainer will help you analyze how far you should go to achieve those goals. They also let you know the aspect you should focus on and what to do during your session that helps you strengthen different muscle groups.
Personal trainers can also double as therapists. Sometimes, they are the best persons to talk to about your issues while exercising.
They can keep you going even when you think you can’t go further. They encourage you to hold a little longer than you think you are capable.
How To Stay Motivated
Consider a Trainer: Getting a trainer means you will spend extra, but it is usually worth it. Personal trainers will help you design fitness programs that can help you reach your goals. You might not need them all through your program, but starting up with a personal trainer will keep you motivated.
Go Early: Go early to the gym to avoid talking yourself out of exercising. Make your workout a morning routine and take advantage of the positive energy you get from it all through your day.
Have a Partner: It is a good idea to have a committed person, this will help you both look up to one another and stay focused. You will both set and achieve goals and also celebrate your progress together.
Change Routine: Repeating the same exercise can become boring. Try spicing your activities once in a while by rearranging their order or introducing alternatives.
How to work out at the gym is no mystery. When you keep at it, it becomes your second nature in no time.
However, setting your fitness goals is very essential; goals help you stay motivated and ready for challenges.
Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.