What are the tips for gym beginners to workout in 2023

My  tips will give you a good start as a fitness beginner. You know that fitness is more than just a trend. The number of gym goers is increasing rapidly, and the interest in weight training and bodybuilding is rising yearly. This is proven not only by the rapidly growing number of visitors to the Fitness and Bodybuilding trade fair (FIBO) in Cologne, which set a new record with almost 100,000 visitors interested in sports and fitness.

Training goals, such as muscle building, greater strength and performance, and fat burning or weight loss, are frequently mentioned by gym visitors.

 

However, many newbies to fitness often begin their fitness training with a plan, prior knowledge of targeted training, and proper nutrition. Especially for fitness beginners, there is a prevailing belief that “more comes with more.” However, this is not true and will not help you build muscle or strength or burn unwanted body fat very much! Especially at the beginning of training, a fitness beginner can make the best progress with the necessary knowledge. Fitness training with the wrong intentions or the wrong way can deprive you of the success you want and lead to severe injuries and overtraining with all its health consequences.

Am I a fitness beginner?

A fitness beginner is generally defined as an athlete doing regular fitness training for less than six months. As a beginner, focus on learning a clean technique and executing the movement. False ambitions have no place here. Your joints, tendons, muscles, and ligaments need time to get used to the new load.

With our 10 pieces of advice and tips, we want to make it easy for you to get started with fitness training and help you avoid the most common beginner mistakes!

1-Enough sleep (

Athletes who do great effort to make body muscle are frequently not capable to redevelop as well as other athletes. If you don’t get enough sleep (نیند) every night, it will adversely affect your growth. It should be at least seven, preferably eight hours of sleep. Retraining before the end of the recovery phase will put more stress on the body and prevent muscle growth - that’s not the goal. The goal is to break down, rest, regenerate and build muscle!

Note: We recommend 7-8 hours of sleep per night for optimal training results.

 

2 - Patience and consistency!

Building muscle takes time, just like losing fat, whether easy or not. It takes patience, consistency, and a lot of work. It’s a tough fight. If your progress stalls after a few months of training, you can increase training weights, add new exercises to your training plan and improve your diet. Don’t give up! If calories are increased or decreased depending on the goal (muscle building or fat loss) and training intensity increases, more results will appear again!

Note: Even if things don’t go well, be persistent and disciplined. Success will come by itself.

 

3 - Don’t forget to warm up!

Always start by warming up the muscles first, as warm muscles with a good blood supply can absorb the stimulus of exertion more quickly. Use one of the many cardio machines at your gym to warm up. Jump rope or jumping jack exercises at home is ideal for rapidly warming up the whole body and improving blood circulation. Another effective and additional warm-up method is to do 1-2 straightforward sets of 15-20 repetitions for the initial exercise—for example, a bench press with an empty bar. Warm-up sets or activities like these can save you from painful injuries or muscle tears!

Note: A simple 5-10 minute warm-up is essential before each workout!

4: Train the right muscle groups first!

Always start training big muscle groups like the back, legs, and chest! Thigh, latissimus or chest exercises are particularly suitable for fast muscle building. When training these muscle groups, you automatically train smaller and smaller muscle groups, such as the biceps, triceps, or shoulders. Only after you have fully trained a large muscle group do you move on to a smaller muscle group. If you train your biceps first and then your back muscles, they can’t give 100 percent because your biceps are already tired. As the biceps are involved in stretching exercises, the maximum weight can no longer be moved or used.

Note: Always train larger and then smaller muscle groups!

5: Focus on plenty of regeneration and recovery!

Meanwhile, it has been established that muscle building can only develop sustainably if there is enough time for regeneration. Therefore, always wait at least 48 hours or even longer before training the same muscle again (which is more recommended for beginners).

Adequate sleep is also essential for regeneration, as muscle regeneration is most efficient during long periods of deep sleep. Remember that muscles do not grow during training but in the phase in which you regenerate, i.e., recover.

Note: By training, you only stimulate your muscles to grow; the real growth happens in regeneration.

6: Always watch your diet!

Muscle grows faster, especially with an effective combination of training and nutrition! Always ensure you eat a high-quality diet, including plenty of protein (fish, meat, eggs, low-fat dairy products, and protein powders), carbohydrates (brown rice, whole-wheat pasta, oatmeal), and Lots of vegetables and healthy fats. (coconut oil, olive oil, almonds).

Eating small meals frequently is also important, as building muscle requires a lot of energy. Rising feelings of hunger are vital signs that your muscles need new energy and building blocks in the form of protein. Check the internet or fitness magazines for the latest information on healthy nutrition for strong athletes, as these tips and hints are constantly changing due to new scientific research findings, or ask our Sports Nutrition Angel Coaches for individualized advice. Let’s create a nutrition plan.

Note: Nutrition is about 70% of the importance of training goals such as muscle building or fat loss!!!

7: Create a training plan!

Creating an individualized training plan for building your muscles, which records which muscles you want to train on which days, is significant for beginners. When planning, remember that you always train different muscles one after the other but alternate muscle groups and exercises on the next training day.

It is better to get help from a professional to create a plan before copying a plan from a pro bodybuilder that will get you nowhere or lead you to overtrain!

8 - Correct rep range!

If you train with a repetition range that is too low, muscle building cannot progress optimally. If you teach at a repetition range that is too high, the desired muscle building may not even occur optimally! We recommend training in the 8-12 rep range! Periodically you can reduce your repetitions to 6-8 for compound exercises like bench presses, squats, or pull-ups and increase them to 15 for isolation exercises like a butterfly!

Note: 8-12 repetitions per set are optimal for building muscle.

9: Avoid alcohol!

Alcoholic beverages contain many bad calories, slow your metabolism, and interfere with your hormone balance! Alcohol also contains substances that decrease protein synthesis and testosterone levels!

You can find more information about alcohol in our expert article Alcohol in Bodybuilding.

Note: Avoid alcohol and drugs.

10 - Complete core exercises and compound exercises!

The basic exercises in weight training are squats, bench presses, and deadlifts. With these 3 exercises, you train several muscle groups simultaneously.

In the squat, there are muscle groups such as the quadriceps, hamstrings, glutes, lower back, and core muscles. In the bench press, these are the chest muscles, shoulder muscles, and triceps muscles, as well as the core muscles. With the deadlift exercise, you train your entire body and back muscles, including arms and shoulders. Core exercises should always be done at the beginning of training!

 

These 10 tips and tricks will make it easy for you to enter the world of fitness training as a beginner. These 10 tips may have answered some of your questions on their own. Follow these tips and advice, and nothing will stand in your way of building muscle. Go to Iron - and do it right.