Unlocking the Gym: A Beginner's Guide to Fitness Success

Starting Your Gym Journey

If you're new to the gym and eager to begin, it's normal to feel hesitant. You might be unsure about what to do or fear looking out of place. Concerns about potential injuries are also common.

Rest assured, everyone has to start somewhere, and I was once in your shoes too.

Engaging in resistance training, like weight lifting, offers numerous health benefits. These include a lower risk of fractures related to osteoporosis, decreased chances of chronic diseases such as diabetes, improved sleep quality, enhanced mental well-being, and, of course, increased muscle strength and size.

So, how can you embark on your gym journey? Here’s what you should know, backed by research.

Addressing Injury Concerns

Don't let injury fears hold you back. In fact, gym workouts are generally safer than many other physical activities you might have tried.

Sports like rugby and soccer, along with strength-focused activities such as powerlifting and CrossFit, report injury rates of about three to four per 1,000 hours of participation.

In contrast, gym workouts have a significantly lower injury rate of approximately 1.8 per 1,000 hours.

To put this into perspective, if you attend the gym three times a week for an hour each session, you would accumulate around 156 hours of resistance training annually.

With an injury rate of 1.8 per 1,000 hours, it's entirely possible to work out for years without experiencing any injuries.

However, certain demographics, like young men under 40, may face a higher risk of injury, so it's wise to be cautious about how quickly you advance and the exercises you choose.

When compared to the dangers of a sedentary lifestyle, the risks associated with gym workouts are minimal.

Getting Started at the Gym

Begin with exercises that you feel comfortable with; there's no need to jump into an overly complicated routine right away.

That said, commitment is essential!

Most gyms offer personalized workout plans (though you may need to pay for a personal training session). If you have any medical conditions, consult a certified exercise physiologist who can guide you safely.

Starting with gym machines can be beneficial, as they help maintain consistent movement.

However, don't shy away from exploring the free weights area, which includes dumbbells and barbells. Training with free weights can provide different benefits compared to machines.

Many free weight exercises are compound movements, engaging multiple muscles and joints simultaneously. Some effective compound exercises include:

- Squats

- Lunges

- Deadlifts

- Bench presses

- Hip thrusts

- Kettlebell swings.

How Much Should You Train?

According to standard physical activity guidelines, muscle-strengthening exercises should be performed twice a week.

As a beginner, you can make progress with a simpler routine. For instance, lifting weights once or twice a week can be effective, unlike seasoned gym-goers who may lift four to five times weekly.

Recent studies indicate that even experienced lifters can maintain or gradually improve their strength with just two sessions per week, where each exercise is performed for one set and the entire workout lasts around 30 minutes.

Thus, committing to just one hour a week, split into two challenging half-hour sessions, can still yield positive results.

Building a Lasting Habit

Maintaining your gym routine after the initial excitement fades can be challenging.

Research suggests it takes about six weeks to establish a gym habit, and frequent visits during this period increase the likelihood of sticking with it.

After a year, the primary factors influencing regular attendance (defined as twice a week) are enjoyment, self-efficacy (confidence in your ability), and social support.

It's crucial to discover what you enjoy about the gym. Train in a way that feels good to you, and consider finding a workout buddy to help solidify your routine.

From there, you can gradually increase the variety and intensity of your workouts.

Feeling Out of Place?

Every gym-goer has felt out of their element at some point, and I can relate.

Navigating the machines and figuring out which one to use can be overwhelming.

It's natural to feel more secure sticking to familiar equipment and avoiding the free weights area.

Remember, everyone at the gym is on their own journey to self-improvement.

Most people won't even notice you, and experienced gym members are often happy to assist if you need help.

If your local gym doesn't feel welcoming, consider searching for a more supportive environment.

Conclusion

By Mandy Hagstrom, UNSW Sydney (The Conversation)