If you don't know what to do in a gym or you've never stepped foot in it before, it can seem like a pretty scary place What are all the machines for? How do I use them? Is everyone watching me?

That's why we've put together the ultimate gym guide for wearers that covers everything from what to pack in your gym bag to your own beginner's workout routine. Once you read this guide, you'll know everything there is to know about hitting the gym and meeting your fitness goals.

Everyone has different reasons for joining a gym, and many people are afraid to use the equipment if they have never worked out in a gym before. This introductory gym workout is ideal for a variety of goals, whether you want to lose some weight or not Or want to burn fat, build muscle and strength, or improve your fitness.

And don't forget, your gym membership will include a session with an expert personal trainer, so make the most of this time with them. The gym staff are really helpful and friendly so they can show you how to do the exercises and answer any questions.

What To Do At The Gym For Beginners

Set a goal to continue with the programmed workouts for 3 months Creating a long-term exercise routine is about creating positive habits, which means giving your mind and body time to try something new.

Each workout should take 45 minutes to 1 hour, and you should always leave 48 hours between workouts to rest and recover properly. So the Monday Wednesday Friday routine works well for most people.

Beginner gym workout for strength

1. Barbell push press (6 reps x 4 sets)
2. Goblet squat (6 reps x 4 sets)
3. Dumbbell single arm row (6 reps x 4 sets)
4. Shoulder lateral raise (6 reps x 4 sets)
5. Bench press (6 reps x 4 sets)
6. Pull ups/assisted pull ups (6 reps x 4 sets)
7. Barbell bicep curls (8 reps x 4 sets)

How much weight should I lift?

As a learner, the best thing you can do is start at the low end of the weight spectrum and work up to about 60/70% of your maximum limit (the most weight you can lift) for 1 rep. Good form) is a strict concern and you can gradually increase the weight each week

What are reps and sets?

A rep is how many times you repeat a particular exercise, a set is how many rotations you do. So if you lift 10 times on the bench press that would be a set of 10 reps. If you take a short break and then do the same thing, you've completed two sets of 10 reps.

How many reps and sets you go for depends on what you are trying to achieve More reps at lighter weights will improve your strength, while fewer reps at heavier weights will build your muscles.

When it comes to sets, people usually aim for between three and five, depending on how many you can complete without compromising your form.

Health Requirements

This gym is designed to give everyone the equipment they need to reach their dream fitness goals. Whether it's toning or building strength, training at the gym is welcome for anyone but you may be asked to disclose any medical conditions on your fitness journey. This helps personal trainers design a routine for you before you start.

Here are some examples of what you may be asked to disclose:

• Any current heart condition.
• Medical conditions such as diabetes.
• Any major operations you have had in the last 12 months.
• Has your doctor advised you to avoid exercise in the past?

Gym Inductions

Gym induction is a brief tour of the gym facilities This includes gym etiquette (which can vary between clubs), how to use the machines and how you can access each area of ​​the gym.

The Best Time Go To The Gym

Every new starter has a question that is the best time to hit the gym?

Morning is often considered the best time to fit in a workout, as it can reduce stress levels and energize you for the rest of the day.

The circadian rhythm is your internal clock, which allows you to alternate between alertness and lethargy throughout the day. If you consider yourself a morning person, it should be easy to motivate yourself for an hour at the gym before work I don't go to the gym.

There really isn't a best time to exercise, it all depends on your body, so listen to it and hit the gym when it's most convenient for you.

Working To Your Schedule

If your schedule is getting in the way of your circadian rhythm, it can help to get an extra hour of sleep each night. When you're tired, you feel more stress on your circadian rhythm, so an earlier nap may be necessary to break 7 o'clock in the pool.

Dodging  Peak Times

Another factor to consider when scheduling your session is when the gym is likely to be busy If you're looking for a place to work on your strengths, consider avoiding busy times that usually take over. Before or after the working day, however, site staff will be able to advise you further.

What To Wear And Take With You

If you really want to power through your session and achieve your peak performance, you want to be prepared.

• Appropriate gym training gear (avoid denim or printed shirts)
• Gym shoes (strength trainers work best; avoid snappy canvas shoes)
• Sweat towel (for wiping equipment after use)
• Towel and shampoo (for post-workout shower)
• Workout breakfast
• Water bottle

Warming Up

If you're feeling self-conscious on your first trip to the gym, your initial instinct may be to head straight for the treadmill or weight machine to prove your worth, but that's a fatal mistake. An important part of a good workout is a proper warm-up.

Warming up is very important to loosen the muscles for the demands of the exercise and reduce the risk of injury This means your muscles are less likely to strain during exercise and less likely to build up lactic acid. which may break.