I’ve been very fortunate to have been exposed to a gym environment from an early age. When I was in my transition year at school, it kept me busy, but it wasn’t until I was in college, rehabilitating from ACL surgery, that I really got interested. I’ve been an avid gym-goer since. If you are thinking about taking the plunge and joining a gym, here are my top five tips to help you on your way!
Tip One – Get into the weights room. This is by far the most common gym tip, but for good reason. The weights room is where the magic happens. If you want to alter your physique and/or get stronger, you have to lift weights and progress the weight, sets, and reps you lift. Using the same set of dumbbells at the edge of the lifting area week in and week out with the same sets and reps probably won’t cut it for you.
Tip Two – Have an exercise programme. Before you head to the weights room, equip yourself with an exercise programme. Having a programme will give you structure and purpose. Firstly, this will help you feel less intimidated and clueless, and secondly, it will introduce you to basic gym movements to start working your muscles. The programmes do not have to be complicated or have reams of exercises listed. There are thousands of simple gym plans available for free online, or you can ask at your chosen gym if they can formulate one for you.
Tip Three – Pay attention to your nutrition. To get the most bang for your buck, start looking at your nutrition the second you start going to the gym. If you want to make the most progress possible with your physique, nutrition is key. I spent years going to the gym every day, then undermining my efforts with processed foods, poor eating habits, and alcohol. Unsurprisingly, I did not attain the physique of my dreams! It wasn’t until I started studying nutrition and applying the principles of macronutrient tracking that I began to see real changes in my physique.
Tip Four – Don’t obsess over visible abdominal muscles. It’s a bit harsh to say “don’t go seeking visible abdominal muscles,” but try not to place all your emphasis on having a shredded six-pack. While it is absolutely attainable for anyone, it requires relentless work for most people, and in my opinion, the gym is about much more than abs.
Tip Five – Have patience. It is important to play the long game and give yourself time. Building the routine of actually stepping foot in the gym takes time. Progressing in weight, sets, and repetitions takes time. Adapting to new eating habits takes time. Your body adapting to it all takes time. There might be weeks when you’re stuck on the same squat weight, days when you feel your body isn’t changing, and times when you think it’s all a total waste of time. It’s not. Hold strong, don’t make drastic changes, give an exercise programme eight to twelve weeks, and give macronutrient tracking two weeks before adjusting.
Lastly, not a tip but a rule: if in doubt, ask! The industry is full of very educated, very knowledgeable people who will help you. Don’t ever feel isolated. Send a message, type a DM, ask in a question box, or ask the floor staff—they are all there to help you!
Formulating Fitness 