3 steps to starting your fitness journey
I’ve been lifting now for 6 years, and these were the 3 steps that started me off with confidence. it can be overwhelming to get started, especially with how intimidating gyms can be, so I started small with home workouts to work my way up to the gym. I wanted to make sure I was focused on learning the proper workouts and form for my goals, and I knew I would be too self conscious in the gym to really focus on that stuff. once I finally had the confidence to go to the gym, I started by going at non-peak times to start getting comfortable with the equipment.
most importantly, I had to find the right nutrition groove. my biggest mistake was that for years I never had more than 1600 calories because somewhere I read an influencer say that was how much she ate daily. turns out I was severely limiting my gains because I was needing to eat about 2500 calories daily to keep up with my metabolism!
do your own research and never be afraid to ask questions! the staff at your gym likely know a lot about this stuff and can be very helpful :)
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evelyn xoxo
#lemon8partner #gymtipsforbeginners #fitnessjourneymotivation #healthylifestyle2025 #selfcare
It's so true that starting a fitness journey can feel overwhelming, especially when you're a beginner! Like many of you, my fitness journey really kicked off with small, consistent steps. When I started with home workouts, I focused on mastering basic movements. Don't worry about fancy equipment! Things like bodyweight squats, lunges, push-ups (even against a wall or on your knees), planks, and glute bridges are fantastic. I'd recommend picking 5-6 exercises and doing 3 sets of 10-15 repetitions each. You can find tons of free beginner-friendly workout videos online – just search for 'full body bodyweight workout for beginners' on YouTube. The key is consistency, even if it's just 20-30 minutes, three times a week. This builds a foundation of strength and confidence, making the transition to a gym much smoother. Once you feel ready for the gym, remember the advice about non-peak times. It seriously helps ease the anxiety! For those wondering about a structured approach like a Mon Wed Fri workout routine, a full-body split is perfect for beginners. Here’s a simple idea: Monday (Full Body): Squats (barbell or dumbbell), Bench Press (dumbbell or machine), Rows (cable or dumbbell), Overhead Press (dumbbell), Bicep Curls, Tricep Extensions. Wednesday (Full Body): Deadlifts (dumbbell or RDLs), Leg Press, Lat Pulldowns, Incline Dumbbell Press, Lateral Raises, Crunches. Friday (Full Body): Goblet Squats, Push-ups, Cable Rows, Shoulder Press Machine, Hamstring Curls, Calf Raises. Focus on 3 sets of 8-12 reps for most exercises, paying close attention to your form over lifting heavy. Don't be afraid to ask a gym staff member for a quick form check – they are usually happy to help! This type of routine allows your muscles to recover on your off days while still getting consistent stimulation. Another huge breakthrough in my fitness journey was understanding nutrition. I totally relate to the mistake of under-eating – I learned about my specific nutrition requirements the hard way! For beginners, a great starting point is to calculate your Basal Metabolic Rate (BMR) and then your Total Daily Energy Expenditure (TDEE). There are many free online calculators where you input your age, weight, height, and activity level. This gives you a rough estimate of how many calories your body burns daily. From there, you can adjust based on your goals – typically a slight surplus for muscle gain or a slight deficit for fat loss. Don't get too caught up in macros initially, but aim for adequate protein (around 0.7-1 gram per pound of body weight), and then fill the rest with complex carbohydrates and healthy fats. Eating enough is crucial for energy, recovery, and seeing those gains! Remember, starting a fitness journey isn't just about the physical; it's a mental game too. There will be days you don't feel like it, and that's okay. Consistency beats intensity. Celebrate small victories, listen to your body, and don't compare your chapter one to someone else's chapter ten. This is your journey, and making it sustainable and enjoyable is the ultimate goal.
sweet