Getting back in the gym can feel like a monumentous task—especially if you’re new to working out. The gym can be a scary place—but being armed with the right tools can bring lower the anxiety, and up the excitement. And, once after just a few weeks of consistency, you’ll begin to see (and feel!) the positive impact it has on your mind and body.
Regardless of your age or experience, starting an exercise routine has many health benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan.
Your muscles, bones, ligaments, and tendons all get stronger, making day-to-day movement easier. Your blood pressure and immunity may improve. Your brain gets sharper. You may even live longer.
You just have to get started. Luckily, there are a few things you can do to tee you for a comfortable start, so you can get to your goals faster. Here’s how to begin, plus a few key movement patterns you’ll want to know.
Best Tips For Starting A Workout Plan
Set reasonable goals. Specifically, determine an achievable number of days and time to work out. “It’s really difficult for a beginner to go from zero days to five,” McParland says. “Start small and build.” You can always add more days and time as you go.
Pick the time of day that’s best for you. Some people love working out in the morning, while others prefer to exercise in the evening. The so-called “best time to work out” depends on what’s best for you and your body, McParland says. Feel free to play with your schedule to see what works.
Then, stick to your schedule. Once you decide on the best time of day, add your workouts to your calendar as if they were meetings, because it “helps you get into a routine,” McParland says. You wouldn’t cancel a meeting with your boss or lunch with a friend at the last minute, so don’t cancel on yourself.
Listen to your body. If you need a rest day, take it. If your body is craving more movement (cardio or strength training), add another day each week when you’re ready.
Fuel properly. McParland recommends eating three meals a day and prioritizing protein intake. Why? Protein is necessary to increase your energy, which not only reduces fatigue but also helps you push hard in your workouts, she says. A good rule of thumb: Aim to eat 20 to 30 grams of protein per meal to stimulate muscle growth.
Focus on yourself. “Don’t compare your journey or progress to anyone else’s, even other beginners,” McParland says. “Comparison is the thief of joy.” Heard that!
Master the basics first. If you’re familiar with the basics of strength training, sticking with a plan will automatically feel more comfortable. More on that below.
Movements to Master
One of the easiest ways to feel more comfortable during workouts or in the gym is to familiarize yourself with the foundational movement patterns of strength training. These are the main ones you’ll want to hit every week:
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Push: Any movement that involves pushing something away from your body. Examples: pushups, bench presses, shoulder presses, and overhead presses.
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Pull: A movement in which you pull something toward your body. Examples: chinups and bent-over rows.
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Squat: When you lower your hips and then stand back up. Examples: pulse squats, sumo squats, and kettlebell squats.
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Lunge: Standing with your legs apart, either in a lateral position or with one foot staggered in front of the other, then shifting your weight onto them one at a time, and then returning to a stand. Examples: split squats and lateral lunges.
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Hinge: Any movement that requires you to hinge from your hips. Examples: deadlifts, single-leg deadlifts, sumo deadlifts, and kettlebell swings.
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Carry: A move that involves carrying a heavy weight around, like a dumbbell or kettlebell. Examples: farmer’s carry, single-arm carry, and overhead carry.
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