For many people, the beginning of August is the time to start working out in the gym. As with anything new, starting to work out for the first time can be exciting. Our personal trainer Lauri Hannola answered the questions of a client who was just starting out and gave his top tips for getting started.
Set targets
I'm planning to start exercising for the first time, what are some things to consider before I start exercising?
Great, you are about to make one of the best decisions of your life! You could start by thinking about your goals: what do you want to achieve through training? Secondly, how many times a week do you plan to train? Goals, such as the number of weekly workouts, are better set a little short of what you want to achieve. If you can get to the gym three times in a good week, you could start with a target of 2. However, this always depends on the individual.
What's the best way to get started in training?
The best way to get started is with a trained personal trainer. At EasyFit, our first appointment, the exercise consultation, is free, so feel free to contact a coach. The idea is to take stock of your starting situation and see if a coach could help you get started. This is also a good opportunity to get to know your coach.
Even if you don't want to or can't afford to pay for coaching right now, the free exercise advice also gives you good tips on how to get started on your own, and you can come back to a personal trainer later if you need to.
Exercise sensibly
What kind of training should you prefer at the beginning?
A 1-step exercise programme, where the whole body is exercised each time, is a good solution. This way we focus on the big muscle groups and other key areas. Contrary to popular belief, a 1-part training programme also allows you to prioritise. I usually use this facility to correct body composition measurements or otherwise identified half-differences. This has potentially far-reaching positive consequences.
How often should you train in the beginning? Can you work out on consecutive days or can you go to the gym if your muscles are still sore from the previous workout?
A beginner can train with a sensible training programme 2-4 times a week. In general, it is best to spread your training evenly over the week. If necessary, even beginners can train sore muscles or on consecutive days if their daily routine requires it. However, for example, I would not do the same full-body programme on consecutive days, but would take a rest day in between.
Measure progress
How do you recommend measuring progress?
Once the techniques are in place and of a consistent quality, I recommend measuring progress by numbers. I recommend that each of my coaches record the weights, reps and sets used. This approach works for both strength and muscle mass development. As a coach, I monitor the development of the volume load* and, for example, that the prioritised muscle group is getting enough load.
(*Volume load means in practice the total amount of training done in a week, for example. That is, how many repetitions you do for each muscle group/movement and how many total repetitions and load for the body overall.)
Take advantage of a professional
What are the benefits of working out with a personal trainer and why should you start working out with a personal trainer?
A personal trainer has the appropriate training and often also has a background as an active trainer. That's why your workout will be safe and effective - always in that order. A competent trainer will also think long-term for you. Not everyone has to make the same mistakes. Several of my coaches have been positively surprised that their training actually leads to something. It's fun to look at the results along the way.
Take a bold first step towards starting to work out in the gym and order a visitor pass here. You can visit your nearest LadyLine centre for free!
