It’s common for morale to be high when you start out at the gym but after a few weeks gradually dwindle. A lot of people come to the gym to improve their gym fitness but start to lose motivation as different issues arise. Feeling the temptation to give up exercise is something that happens frequently, especially in the first month of starting. However, we have some tips to overcome the first month struggles in the gym and keep you focused on achieving your goals.

gym fitness

If you have started the year determined to workout more, great! But you should know that getting exercise to become a habit for you will take you some time, in fact some research shows it can take 90 days for a new habit to form properly. Sometimes fatigue and fitness can play a role in motivation. Another thing that can impact this is the discouragement that can be felt when you don’t see results immediately, and with it comes the desire to throw in the towel.

This does not only apply to people beginning the gym for the first time, but also people who have decided to return to the gym after a long time. Trying to improve your fitness is a fantastic goal to have, so make sure you put yourself in the best position to do well. 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 improve your gym fitness?

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. It is important to remember that results will not come instantly after a couple of sessions, as it takes a dedicated and consistent effort across a few weeks to see improvements. The average person may see the outcome of their efforts after 3 to 6 months, but this may vary for each person depending on how they take action.

A month is a minimum time to be able to figure out what works for you to be able exercise regularly. Consider going to your first sessions as a short-term goal. Make sure you are always thinking about the goal you have set for yourself: lose weight, increase the strength of your muscles, gain fitness and physical endurance. To make sure you are on your way to get the best gym results for yourself, this is what you should do:

1. Make it easy

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

Many people make the process more complicated when trying to build gym fitness. If you are just starting out or returning after a long break, it may be beneficial to utilise a PT gym program. The personal trainer cost may seem like a lot initially, but these are experienced professionals who can assess your current level and build you a purpose-specific program.

2. Realistic objective

If you want to get through your first month at the gym, lower your expectations of immediate improvements to avoid feeling discouraged early on. It is good to set yourself ambitious goals, but do not forget that the first results of your training and 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. It may seem like nothing is happening, but each session that you have will be helping you build towards your goal bit by bit. Make sure you keep track of your progress from the first week, because you can see your improvements in things like weights after a few weeks.

3. Adaptation routine

gym fitness
The advice of a personal trainer or coach is essential to establish a good training plan that adapts to your characteristics and personal needs. They are generally fantastic for building a beginner gym workout program that will help to ease you into the gym while building a strong foundation for future exercises. The added benefit of this is that they are great at knowing the best muscle groups to workout together if you can only do limited sessions in a week.

Determining the number of weekly sessions and the type of exercise that is best for you will help you adapt to the gym and overcome that dreaded first month. You do not need to smash out 4 sessions or more per week when you first start. The best thing you can do is to start slowly but consistently, even if this is only 2 times a week. It is important to keep consistent each week to achieve your goals.

4. Varied training

Another key is for you to have a good time going to the gym, and for those first weeks to fly by without losing morale. The first routines should be based on multi-joint exercises, which work the large muscle groups together. This will help you work a wider range of muscles to create a solid base for your gym fitness, before you start focusing on specific muscle groups.

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. You could have sessions for legs, arms, chest and back before having a seperate session during the week for cardio fitness on the bikes and treadmills.

5. Check possible physical discomfort

It is basic advice that you must be aware of any pain or soreness to overcome that may arise during your first routines. 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 may even reduce your sessions early on as you will be sore when you complete your first sessions. Do not feel obligated to do every session early when you are feeling sore, as if you ignore your body it can result in potential injury.

6. Healthy diet

Combining 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 have an influence when it comes to successfully completing your first training sessions.

A lot of people do not consider this diet when they start, and they wonder why their progress is slowing down or even declining. Would you expect a car to drive if you do not give it fuel? Your body works in the same way, so you need to ensure it is fuelled with the best options available to improve both your results and recovery after sessions. This way you ensure you will see the best improvements towards building your gym fitness.

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