Starting a new workout plan
Going to the gym or starting a new workout plan can be daunting. It can be very anxiety-inducing to go to the gym–to see all the equipment, other people seemingly knowing what they’re doing, and being lost. I’ve been there. I remember going to the gym with a friend and having no idea what to do, how to lift properly, or really do anything more than go on the treadmill. If that’s you right now, that’s okay! You’re in a space with an opportunity to learn. Something I had to remind myself is that most people are so focused on their own workouts and how they look that they will not be looking at you.
Now, if you ever see me at the gym and it looks like I’m staring at you during my rest period, I can promise you 90% of the time, I’m listening to my book and disassociated a bit lol the other 10% I’m looking at your form (as a certified personal trainer) and making sure you’re doing it safely. But most people won’t be watching your form. Honestly, most people will not notice you and if they do? Who cares? You’re there to better yourself just like they are. Just because your path/version doesn’t look like theirs doesn’t mean you’re doing it wrong.
Okay, now that I’ve gotten off my soapbox… All this to say, starting to workout is difficult. You’ll be sore and maybe not know what to do, so here’s my advice. Start with walking. I know, it sounds silly, but so much progress can be made by simply walking. Try going for a 15 minute walk everyday and slowly increase it to 20, 30, 40, etc Once you feel comfortable walking, add in some light stretching. Do some nice and easy dynamic (flowing and full range of motion) stretching. Just do it for 5 minutes to start and slowly work up to 10-30 minutes. Full transparency, I only stretch for about 5-10 minutes a day when I remember. No pressure, just try and add it in. Try in the mornings right when you wake up and/or right before bed. I’ve read that stretching before bed can help with restless leg syndrome and is especially helpful in pregnancy.
Once you feel comfortable walking and stretching, it’s time to add in a workout. This doesn’t have to be an hour long workout at the gym. Do what you have time for. Some days I go to the gym (like twice a week). Some days I workout at home (once or twice a week). Some workouts are 20 minutes and others are an hour. Don’t beat yourself up, just do what you can.
Personally, I enjoy going to the gym. There’s something about leaving the house and being in another space to workout that is helpful to me. I put on my earbuds, turn on my audiobook, and workout to spicy smut. Just kidding…I only listen to that sometimes.
Some tips that I did for when I first started strength training:
Workout with a friend who knows what they’re doing, or hire a personal trainer. The personal trainer (or even your friend) doesn’t and shouldn’t be a forever thing. I always tell my clients that I don’t want them to workout with me forever. I want them to learn and feel confident enough to say that they don’t need me anymore. That’s my goal for them, and I encourage that to be your goal too. Find someone to help you until you have the confidence to do it alone. Now, I’m not saying this to drive business to myself, trust me lol, I’m saying this for a safety reason. I cannot tell you how many new lifters I see have horrible form. Find someone to help teach you the correct form so you can lift safely. Even with machines, it’s possible to injure yourself using incorrect form.
Another tip, if you don’t know what exercises to do, ask your trainer, ask ChatGPT, or watch some youtube videos. There are so many online/virtual trainers that have amazing videos on Instagram and YouTube. I’m sure on TikTok too, but I avoid it like the plague given my addictive personality lol. Some of my personal favorites are Whitney Simmons, Megan Rubb, Yoga with Adrian. But there are so many more out there.
If you have any questions or want to discuss fitness and workout routines further, shoot me a message. I’d love to chat!