Here is your Gym Checklist 👇
1️⃣ Lift Weights 3-4x per week MAX:
Most people think that they need to be in the gym every single day. This is the furthest thing from the truth. Training this much taxes your nervous system and does not allow you to fully recover. When I started training 3x/week my strength gains skyrocketed 🚀
2️⃣ Track Your Progress
You can’t get better if you don’t know what you did last week. Start jotting down what you did for each working set. I use the Strong App 💪
3️⃣ Progressive Overload
Progressive overload should be your main focus in the gym. Aim to get stronger in one of these 3 ways:
- Increase weight
- increase reps
- Decrease rest time
I usually aim to add 5 pounds to the bar on my compound lifts or increase the reps on my heavy working set by 1 rep. 🏋️♂️
4️⃣ Follow a structured workout program
The theme here is not winging it when you hit the gym. A lot of people go into the gym and float around. Don’t be most people. Buy a workout program or create one that fits your lifestyle. Don’t know where to start? Shoot me a DM. I’ll be happy to help you! 📧
5️⃣ Eat 1g of protein per pound of bodyweight
If you’re not seeing the results you want, take inventory of how much protein you’re eating. Your body needs protein to come back bigger and stronger next workout. Aim to eat 1g of protein per pound of body weight 🥩
6️⃣ Stop Overcomplicating it
Don’t get caught up with doing a million different things. Focus on doing the main things consistently, and you will see results. You got this 🤝
Hopefully this list helps! What tips would you add? Drop them in the comments below 👇 #gymtipsforbeginners #fitness #summerbod
Not seeing results in the gym can be frustrating, but it’s important to focus on a few fundamental principles to help you achieve your goals. First, consider implementing a rest schedule in your workouts. Training too frequently can lead to burnout and hinder your progress. Instead, aim for 3-4 weight training sessions per week. Tracking your progress is another critical element. Use apps or journals to monitor your lifts, sets, and reps. This will help you stay accountable and motivated. If weight lifting is new to you, learning about progressive overload will be beneficial. Gradually increasing weight, reps, or decreasing rest times can significantly enhance your strength gains over time. Furthermore, don't forget the importance of nutrition. Consuming adequate protein is essential, typically around 1 gram per pound of body weight, to support muscle recovery and growth. Finally, simplify your approach. Avoid overcomplicating your routine with excessive exercises and focus on maintaining consistency with a few effective strategies, whether it’s following a professional workout program or sticking to basic strength training principles. By concentrating on these essentials, you’ll see improvements and satisfaction in your fitness journey.
