Introduction -Workout Tips for Beginners
Fitness is more than just a trend. The number of gym visitors is increasing rapidly and the interest in weight training and bodybuilding is increasing year by year.
This is not only borne out by the rapidly growing number of visitors to the Fitness and Bodybuilding Fair (FIBO) in Cologne, which has set a new record with almost 100,000 visitors interested in sports and fitness.
Training goals such as muscle building, more strength and performance, as well as increased fat burning and weight loss are mentioned most often by fitness studio visitors.
However, many newcomers to fitness often start headless and haphazard with fitness training without having great information beforehand about targeted training, let alone about the right nutrition.
Fitness beginners often believe that the motto “A lot brings a lot”. However, this is not correct and will not help you to build muscle or strength, or burn unwanted body fat!
Especially at the beginning of the training, the fitness novice can make the best progress with the necessary knowledge. Incorrect ambition or incorrectly executed fitness training can not only deprive you of the desired success but can also lead to serious injuries and overtraining with all its consequences for health.
How I know, I am a beginner in fitness or not?
A beginner in fitness is generally referred to as an athlete who does regular fitness training for less than 6 months. As a beginner, pay particular attention to learning a clean technique and performing movements.
Wrong ambition is out of place here. Your joints, tendons, muscles and ligaments need the time to get used to adapt to the new load.
With our 10 pieces of advice and tips, we want to help you get started with fitness training and help you to avoid the most common initial mistakes!
Tip # 1 – Sleep enough!
Athletes who struggle to build muscle often cannot regenerate as well as other athletes. If you don’t get enough sleep every night, it will significantly hinder your progress.
It should be at least seven, better eight hours of sleep. Exercising right before the regeneration phase ends will put even more strain on the body and prevent muscle building – that is not the goal.
The motto is to break, rest, regenerate and build muscle!
Our workout tips for beginners – Take 7-8 hours of sleep per night for optimal training results.
Tip # 2 – Patience & consequence!
Building muscle takes time, as does fat loss, whether it’s easy to do or not. It takes patience, consistency and a lot of work. It’s a tough fight.
If your progress stagnates after a few months of training, you can increase the training weights, add new exercises to your training plan and optimize your diet.
Do not give up! If the calories are increased or reduced depending on the goal (muscle building or fat loss) and the training intensity is increased, then further results will show up again!
Note: Even if things don’t go that way, stay consistent and disciplined. The success then comes all by itself.
Tip # 3 – Don’t forget to warm up!
Always start by warming up the muscles first, because warm, perfused muscles can absorb stimuli from stress faster. Use one of the many cardio machines to warm up in your gym.
A jump rope or jumping jack exercises are ideal for at home so that the entire body is warmed up quickly and blood is better circulated. Another effective and additional warm-up method is that you do 1-2 easy sets with 15-20 repetitions in the beginning exercise.
For example, on the bench press with the empty bar. Such warm-up sets or exercises can save you from painful injuries or muscle tears!
Note: 5-10 minutes of easy warm-up before each workout is required!
Tip # 4 – Exercise the right muscle groups at the beginning!
Always start by training the large muscle groups like back, legs, chest! Thigh, lati or chest exercises are particularly suitable for fast muscle building.
When training these muscle groups, you automatically train smaller and smaller muscle groups such as biceps, triceps or shoulders. Only after you have completely trained a large muscle group, do you go to a smaller muscle group.
If you first train your biceps and then your back muscles, they can no longer give a hundred percent because your biceps are already tired. Since the biceps are involved in the pulling exercises, the maximum weight can no longer be moved or used.
Note: Always train large and then small muscles!
Tip # 5 – Make sure you have enough regeneration and relaxation!
In the meantime, it has been found that muscle-building can only develop sustainably if there is sufficient time for regeneration.
Therefore, always wait for at least 48 or even more hours (which is especially recommended for beginners) before you intensively train the same muscle again.
Sufficient sleep is also important for regeneration since the regeneration of the muscles is most effective in a long-lasting deep sleep. Note that the muscle does not grow during training, but in the phase in which you regenerate, i.e. relax.
Note: With the training, you only give your muscle the stimulus to grow, the actual growth takes place in the regeneration.
Tip # 6 – Always be attentive to your diet!
Muscles grow particularly quickly with an effective combination of training and nutrition! Always pay attention to high-quality food, which consists of:
- Sufficient protein (fish, meat, eggs, low-fat milk products and protein powder)
- Carbohydrates (whole grain rice, whole grain pasta, oatmeal)
- Lots of vegetables and healthy fats (coconut oil, olive oil, almonds).
It is also important to have small meals frequently because building muscle requires a lot and sufficient energy. Emerging feelings of hunger are important signs that your muscles need new energy and building blocks in the form of protein.
Inquire on the Internet or in fitness magazines for the latest information on healthy nutrition for strength athletes, as these tips and tips are constantly changing due to new scientific research results.
Note: The importance of nutrition for training goals such as muscle building or fat loss is around 70% !!!
Tip # 7 – Create a training plan!
It is very important for beginners to create an individual training plan for your muscle build-up, which precisely states which days you want to train which muscles.
When creating the plan, make sure that you never train the same muscles one after the other, but alternate muscle groups and exercises on the next training day.
It is best to get help in creating a plan from a professional before copying a plan from a professional bodybuilder who will not help you or will even lead you to overtrain!
Tip # 8 – The right rep range!
If you train with a repetition range that is too low, the muscle build-up cannot be optimally developed. If you train in turn in a too high rep range, the desired muscle build-up cannot take place optimally either!
We recommend training in a rep range of 8-12 repetitions! From time to time you can reduce your repetitions to 6-8 for basic exercises such as bench presses, squats or pull-ups and to 15 repetitions for isolation exercises like Butterfly!
Note: 8-12 repetitions per set are considered optimal for building muscle.
Tip # 9 – Avoid alcohol!
Generally, nobody strongly gives workout tips for beginners about alcohol intake. Alcoholic beverages have a high number of bad calories, slow down your metabolism and interfere with your hormonal balance! Alcohol also contains substances that lower protein synthesis and testosterone levels!
You can find more information on the subject of alcohol in our specialist article Alcohol in Bodybuilding.
Note: Avoid alcohol and drugs.
Tip # 10 – Do basic exercises and compound exercises!
Basic exercises in squat are squats, bench presses and deadlifts. With these 3 exercises, you train several muscle groups at once.
In the squat, there are muscle groups such as the quadriceps, leg biceps, glutes as well as under the back area and the trunk muscles.
With the bench press, it is the chest muscles, the shoulder muscles and the triceps muscles as well as the trunk muscles. With the deadlift exercise, you train your entire lower body and back muscles.
The arms and shoulders are also included. Basic exercises should always be carried out at the beginning of the training!
With these 10 tips and advice for “workout tips for beginners” getting started as a fitness beginner in the fitness, training world should be easier.
Maybe with these 10 tips, some of your questions answered themselves. Follow these tips and advice and there is nothing standing in the way of your muscle building. Get to the iron – and do it right!
Conclusion – Discipline is worthwhile during training
These are important workout tips for beginners. If you train with the necessary discipline and regularly follow our 10 training tips for beginners, you will surely quickly achieve the desired success. In summary, it can be said that the components of training, nutrition & regeneration (sleep) are by far the most important pillars.
In addition, it is recommended not to use pleasure poisons such as alcohol and nicotine, as these can not only have an adverse effect on health, but also on training results such as muscle building and fat burning.
Also, read these: No Equipment at Home, No Worries: How to Workout Without All the ‘Gear’