Training Basics: Everything you need to know about working out as a beginner.
If you have just started your fitness journey, here are a few things you should know about the training portion of your fitness program. In this post, we'll break down effective training practices, the importance of diet, and setting realistic expectations. It is important to note that effective training doesn't have to be complicated, especially for beginners.
How Many Days Should Beginners Work Out?
Working out three days a week is sufficient to help you achieve your goals. You don't need to spend hours at the gym doing cardio or lifting weights. As you progress, you can increase your weekly training days to four days a week, with two upper body days and two lower body days. Four days of training a week can be more beneficial than three, and trying to fit in five days may not be necessary, especially if you're not aspiring to be a fitness model. Use that extra day to engage in other activities, spend time with loved ones, pursue hobbies outside of the gym, or even turn a hobby into a side hustle for additional income. This will lead to a more fulfilling life in the long term, and it's something I regret not doing during my 20s. I could have accomplished so much more with the time I spent at the gym.
How Long Should Beginners Work Out?
Regarding training duration, 45 minutes to an hour of weight training is all you really need. Anything beyond this is just spinning your wheels in place. For smaller muscles, 6 to 8 working sets per week will suffice, and you can do this in one session or split it up into two sessions a week. For bigger muscles, aim for 8 to 12 sets per week, again divided into one or two sessions. Overwhelming yourself with daily workouts or spending long hours isn't necessary. In fact, you can achieve your fitness goals more efficiently with this moderate approach. Remember that as you progress in the gym, you can always add more to these numbers, but it's not necessary.
Choosing Between Machines and Free Weights.
Individuals new to training often wonder whether they should prioritize machines or free weights. For most beginners, machines are a safer bet. They are generally easier to learn and can minimize the risk of injuries, given their structured path of movement. Also note that exercises like the bench press, squat, and deadlift are not essential in your fitness program, unless you are a powerlifter. They take much longer to learn and tend to have longer wait times in commercial gyms. These 3 also tend to cause the most amount of injury in inexperienced lifters.
The Most Important Thing, Diet!
Realize that most of your results in terms of body transformation will come from your diet. So, prioritize your diet over weight training. While it's okay to miss a workout day here and there, cheating on your diet can have more detrimental effects on your progress.
Setting Realistic Fitness Goals.
It is crucial to set realistic goals and understand that progress in the gym and with your body will take time to materialize. Though this journey may require patience, the ultimate results will undoubtedly be worth the wait.
Final Thoughts.
In conclusion, progress in the gym takes time and dedication. With the right mindset and guidance, achieving your goals is only a matter of time. Consistency and patience are key factors in this journey. If you would like to discuss your fitness goals, please feel free to send me a message; I would be more than happy to see how I can assist you.
