Getting back into the gym, and training for your strength goals.....
By now after this 3 month lockdown, most of us are fortunate to be able to get back into the gym!
It can be intimidating getting back into the gym, especially after some time off, or perhaps you've just started your fitness journey and are wanting to carry on training but in a bigger environment then your comfort and safety of your home.
It may seem intimidating at first but just remember that most people are in the same boat as you, getting back into the swing of things and everybody started somewhere.
Top Tips for feeling at ease and comfortable in the new environment:
When stating your workout
- choose a gym close to you, its a lot easier to stay committed when the gym is just a few minutes drive or walk away, its easier to come up with excuses if its a long drive and you spend more time commuting than you do in the actual gym
- wear some nice training clothes, sport a new outfit or a new pair of shoes
- be prepared with your own towel, a hair band, headphones, pre workout and a big bottle of water with BCAAS
- Take a little tour of your gym and check out all of the types of equipment available to you
- if your unsure on how to use a piece of equipment ask a personal trainer or a fellow experienced gym goer, better to ask then to do it incorrectly
- always start off with a little warm up on the cardio machines to get your heart rate up, joints lubricated, and oxygen flowing through your muscles
- drink a little water or BCAAS
- Have a set plan or rough idea which body part you are going to focus on and visualize all the equipment or machines you may use in that session
Always start with a warm up set with either no weight (on a machine) or low weights if its free hand like dumbbells, feel the movement first, activate the muscles that you will be focusing on, find the correct grip, play around with your foot placing, and connect your mind to the muscles you are going to use in the session
- minimise your rest between sets and try not to wait too long in between chatting or sitting on your phone, unless your doing huge heavy sets no longer than 30secs is needed in between your sets
- Record your volumes lifted, start low and work you way up, until you find a weight where you cannot finish the movement without losing proper form, until failure
- Remember this weight and definitely write it down so you can work on bettering yourself next time
- perform at least 4 sets of 12-15 reps on each exercise unless you are lifting really heavy loads
Be the hardest worker in the room, pump some good tunes that motivate you to go harder, finish your workout with some cardio around 20 mins depending on your goal, and don't forget to stretch!