Starting training with your morale through the roof and, after a few weeks, feeling the temptation to give up exercise is something that happens frequently, but with these tips to overcome the first month in the gym, it will be easier for you to maintain your motivation and save the difficulties that you may encounter.

If you have started the year determined to do more sport, great! But you should know that getting exercise to become a habit will take you some time. Sometimes the fatigue, the stiffness or the rush when it comes to wanting to see the first results make discouragement appear and with it the desire to throw in the towel. Don’t give up the first time and take note of these simple tips to complete your first month at the gym and continue training more motivated than ever.

What do you need to know to start training and not leave the gym?

The first month at the gym is the perfect time to introduce yourself to the world of fitness and learn about all the options that it can offer you. Bored in your first training sessions? Unthinkable.

A month is a minimum time to be able to affirm that you exercise regularly. Consider going to your first sessions as a short-term goal and firmly propose to meet it, always thinking about the goal you have set for yourself: lose weight, increase the strength of your muscles, gain fitness and physical endurance so that your first month in the gym is a success, this is what you should do:

1. Make it easy

Getting started is difficult, but don’t add unnecessary difficulties. Choose a gym that suits you because of its proximity to your home or work, because of flexible schedules, because you have friends who also go to it or because it has group classes that interest you. If going to the gym is already a “nuisance” most likely you will end up finding any excuse to miss training.

2. Realistic objective

If you want to get through your first month at the gym, lower your expectations. It is good to set yourself ambitious goals, but without forgetting that the first results of your training and your effort will arrive in the medium term and not in the first two weeks. Enjoy the small improvements and the minimal progress that you can achieve in each training session without expecting “miracles” that would cause you to lose your motivation.

3. Adaptation routine

The advice of a personal trainer or monitor is essential to establish a good training plan that adapts to your characteristics and personal needs. Determining the number of weekly sessions and the type of exercise that is best for you will make you take an adaptation routine to the gym that will help you overcome that dreaded first month.

4. Varied training

It is another key for you to have a good time going to the gym and for those first weeks to fly by without it going through your head to stop training. The first routines should be based on multi-joint exercises, which work the large muscle groups together. It is also advisable to combine days of aerobic training with others of strength. Try the gym machines, discovering all their possibilities, and learn about different types of training: full body, cross fit, training with ropes, ball or TRX, etc.

5. Check possible physical discomfort

It is a basic advice that you must keep in mind to overcome any difficulties that may arise in your first routines. Do not entertain doubts. If you think that your soreness is excessive or you notice any significant muscle or joint discomfort, consult your coach immediately, because the routine you are doing may not be the right one for you. You are in time to change it and get, well, that you feel good, keep progressing and do not leave the gym in the first month.

6. Healthy diet

Joining your first workouts to a series of healthy habits will help you not give up on your efforts. A balanced diet, which provides you with the energy and nutrients you need for exercise, will also influence when it comes to successfully completing your first training sessions.


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