HOW TO START WORKING OUT IN A GYM
A BEGINNER’S GUIDE ON HOW TO START WORKING OUT IN A GYM
You decided you want to know how to start working out in a gym. Or perhaps you’ve started before and because, well life happens, for whatever reason it’s time to start again.
I’m going to go into all the things you need to know before you step foot in the gym. And I will also recommend a routine for you to get started.
The first thing you’re going to want to do is to establish the following:
- What’s your goal?
- What’s your motivators? Why do you want your goal? As in, what’s your reason for wanting to work out?
TABLE OF CONTENTS
KNOWING YOUR GOALS AND MOTIVATION
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- Goals for the gym
- Motivation for the gym
- Disclaimer
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- Weigh yourself
- TDEE calculator
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- What are calories
- What are macros
- Structure your meals
- Keep track with myfitnesspal
- Use food scale
- Be adjustable
- Use weekly averages
- Have enough water
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GOING TO THE GYM AS A BEGINNER
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- Joining a gym
- Getting over gym intimidation
- How to start working out in a gym
- Sets and reps
- Lifting heavy
- Fatigue
- Stretching
- Spotters
- Light weights high reps
- Time under tension
- Dropsets
- Pyramids
- Supersets
- Workout scheduling
- Compound movements
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- Cardio
- Abs
- Consistency tips
- Track weight and lift progression
- Rest days
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GOALS FOR THE GYM
Lose weight and/or build muscle. This is usually what most people have as their goals.
And both will happen inevitably to an extent. But in order to maximize progress toward a specific goal, you need to know which one you are prioritizing, losing weight, or building muscle.
Which one do you want?
Decide which is more important to you.
MOTIVATION FOR THE GYM
Now you need to know what your motivation is. Fitness work is tough work, and it doesn’t just happen in the gym. It’s an all day thing to pursue your fitness goals.
For instance, it’s important to know that nutrition is just as important as the actual workout. Even though you’re not exercising for the remainder of the day, everything else like your meals and rest has to be done with precision.
As such, it’s important to know what your motivators are so you keep going even through tough times.
On your journey, you’re going to face all kinds of challenges, obstacles, and maybe setbacks. But don’t worry. It’s consistency that matters, not perfection.
“Success doesn’t come overnight, but it does move at the rate of how consistent you are.“
GrindPolicy #27
VISUALIZE YOUR FITNESS GOALS
Write down what your goals are and what your motivation is. It’s good to see them visually and revisit them often.
Revisiting your motivators, and your reason for wanting to accomplish your goal will help you power through all your obstacles.
Channel energy from your motivators into what you need to do.
I AM NOT A FITNESS EXPERT
Now, we’re going to talk about what you need to do to get started.
This might seem like a lot of information but just read through it. It’s going to help you in ways that I wished somebody helped me.
I want to let you know I’m not a fitness expert. The information I’m going to give you is basic and considered common knowledge. Just not always common among beginners.
So I’m here to share that information with you.
If you need help, nothing beats going to a professional trainer and/or dietician.
KNOW YOUR TDEE
BEFORE YOU START WORKING OUT IN THE GYM
Pinpointing your goals is great. Now, how do you get there?
First, you will want to weigh yourself.
A lot of people may dread stepping one foot on a scale. But it’s important to know that it’s just a number and it doesn’t represent who you are.
This number will change its meaning as you redefine your body.
It’s important to weigh yourself on a scale that also tells you your body fat percentage.
Below is a best-selling smart scale on Amazon. This is an affiliate link at no extra cost to you but will provide a small commission to GrindPolicy. Thank you for your continued support.
TDEE CALCULATOR
Once you’ve weighed yourself, you’re going to go to look up the TDEE calculator online.
https://tdeecalculator.net/
TDEE is your Total Daily Energy Expenditure. The calculator will let you know what your different calorie intakes are depending on whether you’re maintaining, cutting, or buliking.
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- Maintenance – is the caloric intake to remain right at the same weight as you are currently.
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- Cutting – is when you take in fewer calories than where your maintenance level intake is at. This is how you lose weight.
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- Bulking – is the opposite of cutting, it’s where you eat more to gain weight.
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There can be a time and place for each of these methods to support a number of different fitness goals.
Many people will use this calculator several times throughout their journey to keep track of any changes in their food intake.
SOMETHINGS TO NOTE WHEN IT COMES TO YOUR FITNESS
A pound of fat and a pound of muscle is very different. A pound of fat is significantly bigger than a pound of muscle.
So if a person was 150 lbs of pure body fat they would be a lot bigger than someone who is 150 pounds of lean muscle.
Also, muscles tend to burn calories even when your body is at rest.
PUTTING NUTRITION FIRST
NUTRITION FIRST
Working out and eating completely wrong will be defeating the purpose of any fitness goal.
To really get the fastest and longest-lasting change, you need to eat right.
I can’t stress enough just how important nutrition is. And it gets pretty in depth.
It’s a whole science, but we’re just going to cover the basics.
BASICS OF NUTRITION
WHAT IS CALORIES
According to medicalnewstoday.com
“A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.
There are two types of calories:
A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C).
A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.
1 kcal is equal to 1,000 cal.
The terms “large calorie” and “small calorie” are often used interchangeably. This is misleading. The calorie content described on food labels refers to kilocalories. A 250-calorie chocolate bar actually contains 250,000 calories.”
WHAT ARE MACROS?
Calories can be broken down into three macronutrients.
- Carbs
- Proteins
- Fats
According to sclhealth.org
“Macro is short for macronutrients. What’s a macronutrient? They’re the three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates, and fats. So when you’re counting your macros, you’re counting the grams of proteins, carbs, or fat that you’re consuming.”
1 gram of carbohydrates contains 4 kcal
1 gram of protein also contains 4 kcal
However, 1 gram of fat contains 9 kcal
STRUCTURING YOUR MEALS
You’re going to take the information from the TDEE calculator and create a meal plan that will fit your needs.
If you’re wondering how to know what the caloric and macro values are for your food, you’re going to figure that out with the myfitnesspal app.
KEEPING TRACK OF YOUR NUTRITION
It’s important to monitor your macronutrient and overall caloric intake. Using the TDEE calculator helps you break down both needs.
From there, the myfitnesspal app is really going to be your new pal. It will help you plan your meals and also keep track of them.
Typical advice will say to eat lots of veggies, fruits, whole foods, healthy fats, and enough protein spread throughout your day.
Start by using the myfitnesspal app to add in all the necessary foods you’re going to want to eat in the food diary section.
ADD IN THE STUFF THAT TASTES GOOD
Go ahead and add in foods you love to eat including your guilty pleasures so you can see how they affect the numbers.
It’s important to do this so you can have an idea of why they can be averse to your goals.
But also they can show you where you may be allowed to fit them in.
It’s important to make a meal plan that has things you’re going to want to eat in order for you to be consistent.
Just make sure you don’t ignore the necessities.
You’re going to need good carbs, (minimally processed whole grains, vegetables, fruits, and beans), healthy fats, and lean protein spread throughout the day (no more than four hours apart).
And always make sure to have a good source of protein right after your workout which is an essential time for protein synthesis (your body starts repairing the muscles you worked out).
DO THE BALANCING ACT TO FIND YOUR MEAL PLAN
Then do the balancing act of adding or subtracting foods to stay within your tdee margins.
For example, if you trying to maintain your weight and your tdee is 2400 calories, then you’re going to add in foods to your myfitnesspal app until you reach 2400 calories.
But you will also make sure your macros also reach their margins while still hitting the 2400 calorie goal.
It doesn’t have to be exactly on the digit but just get as close as you can within about 50-100 calories.
Yes, this is where you might need to get rid of some of the guilty pleasures you added in. Remember to aim for healthier less processed foods.
This process takes some time to get just right, but it will give you the best idea of what your meals should look like.
And with time, adding in different meals as you go, the process gets easier because the app will remember your past entries.
You can even save custom meals for an easy-add later.
USE A FOOD SCALE
Once you’ve used the app to make your meal plan, you’ve likely noticed that your foods are measured through different units of measurement.
Most foods will be measured in grams. Liquids may be in ounces.
You’re going to want to use a food scale to measure the food you’re actually about to eat. This will help ensure what you’re eating equals the amounts you’ve written for your plan.
Again it’s never going to be an exact science but the idea is to get as close as possible. Here’s an affordable food scale below.
BE ADJUSTABLE FOR CONSISTENCY
Consistency is key. Obviously, we’re not going to be perfect all the time. But what will help is being adjustable.
Plan out for adjustments.
Calculate the macros and calories of food you put in your diet.
And if you end up having a cheat meal in a day, find ways to make up the caloric difference.
You can do this by eating or cutting the difference as long it’s not extreme.
You can also work out a little longer or add in some more cardio to burn more calories if you need to cut more due to an extra meal.
As you can see, there’s ways to make up for mishaps that will help you be consistent. The longer you are consistent, the faster you will see results.
Consistency will help make a pattern of practice. This in turn will help you turn your routines into a habit.
TAKE NOTE OF WEEKLY AVERAGES
It’s best to look at your calories on a weekly basis.
If your goal is cutting 300 calories a day, that would equal 1500 calories in 5 days.
Let’s say on the sixth day you decide to treat yourself to only one extra meal, a burger with fries and a shake.
You’ve then consumed the entire cut in a single sitting (you ate 1500 calories in this meal) and therefore made up any difference you might have made throughout the week.
This is what holds many people back from seeing progress. They think that they’ve done enough the whole week and that one meal on one day won’t hurt them. But in reality, it can do just that.
That’s why cheat meals really shouldn’t be a thing until at least a month’s worth of progress.
Once again, this is why you create a diet that you can follow easily. Nobody says you have to cut out all the bad stuff outright.
Just account for them in your meal planning. Don’t go crazy with the bad stuff, but planning to have a little here or there will help you stay consistent.
It helps to know the calories of any guilty pleasures. Be sure to track their consumption accurately.
Just don’t underestimate their numbers to your own detriment.
DON’T PUT YOURSELF DOWN
Don’t beat yourself up!! It’s so important to not beat yourself up for any mishaps. This will only hurt your motivation and just isn’t necessary.
Just make sure you log it so you can see where you can make up for it.
Remember your goal and your motivators and keep taking steps forward.
Remember that in the end, the accomplishment of your goal will mean more to you than any short lived deviations from your plan.
KNOW THE IMPORTANCE OF WATER
It’s not a secret that water is essential to life.
However, most people are getting enough water in a day.
See verywellfit.com for all the benefits of having enough water daily.
GOING TO THE GYM AS A BEGINNER
HOW SHOULD A BEGINNER JOIN A GYM?
Join a gym that suits your needs.
Evaluate cost, distance, and the gym’s amenities. You want to make sure the gym’s hours work for you and that there is decent availability of equipment when it’s busy.
Take free tours at gyms to see what they offer.
Importantly, make sure you review the contract terms. Always remember that everything that’s verbally said or promised is irrelevant unless it’s in writing in the signed contract.
Moreover, always know the cancellation details written in the contract. Know how to cancel and if there are any fees associated with cancellation.
Gym memberships can be month to month or by year. They can range from as low as $5 dollars a month to almost $200 depending on the gym and its amenities.
Pick the one that works best for you. Let it feel like a place you want to be. A place that makes you feel good and inspired to work out.
HOW DO YOU START WORKING OUT IN A GYM?
GET OVER GYM INTIMIDATION
Although we’re talking about working out in a gym, you don’t actually have to work out in a gym. If you prefer the comfort of your home, then that’s fine.
However, if you’re avoiding the gym because you find it intimidating, just know I have been in your shoes and felt the same way. Here’s a couple of things to keep in mind.
When I first started working out I was always skittish about going to the gym.
I was a rookie, never been to a gym before, and had no idea what I was doing. My mom didn’t really go to the gym and I didn’t have my dad around to help in that category.
So going into the gym as some scrawny stick figure and seeing all these built people lifting mountains of weights made me feel out of place.
However, the truth was just the opposite.
EVERYBODY STARTS SOMEWHERE IN THE GYM
Everybody starts out somewhere. People may be genetically better suited to build muscle faster, and lose weight easier, but it doesn’t matter.
Those really fit people are in the gym but they are working toward their own progress and we have no idea where they started.
In reality, the gym was made for people to get fit. This means it’s the perfect place for people who have a longer way to go.
So as the scrawny guy in the gym, I realized that I needed to be here. I need it more than that guy who is squatting 6 plates. Move over, it’s my turn!
Truth is, everybody has a place in the gym. But this is the kind of mentality that got me in there. The thought that I needed it more than those people.
BUILDING CONFIDENCE IN THE GYM
Still, I kept my head down and was very unsure about the things that I would do. I was constantly thinking about whether people were laughing at me.
I was embarrassed to try and perform certain movements if I was unsure how to do them right.
And that’s why it’s important to have confidence.
You need to know that you will always be there first to learn before you can properly execute.
Just with anything, there’s a learning curve.
My curve took a couple of years because I didn’t do my due diligence to really learn or ask questions.
But it really doesn’t have to take that long. It could only take a week or two to really get going the right way.
Luckily, if you’re here, I’m going to go through everything I learned so you will have a better understanding of what to do.
HOW SHOULD I START MY FIRST WORKOUT AT THE GYM?
You should start your first workout in the gym by learning each of the exercises. With each exercise, you need to learn their proper form and movements.
Not only will this help the overall efficiency of your workout and prevent injury, but this is the ultimate boost to your confidence in a gym.
Knowing how to do a workout is usually the biggest obstacle.
Because when we don’t know how to do a movement correctly, we get awkward and we hesitate to try and figure it out because we think everybody is watching.
When we know what to do, we feel like we blend in. Were camouflaged in the sea of people who are gym goers.
Take the time to understand the movements.
WHAT YOU NEED TO KNOW ABOUT WORKING OUT IN THE GYM
HOW TO START GOING TO THE GYM ALONE
Remember the first time you pick any exercise you’re going to find out what weight you should be lifting and how to perform the exercise with proper form.
Use light weights and warm up. This will help you just go through the motions to practice proper form.
Most machines are self-explanatory through their one-way functions and diagrams. Additionally, you can likely look them up online to see how to perform the exercise.
To your benefit, you can ask a trainer as they will likely be willing to give you simple advice on how to perform an exercise correctly without charging you for a session.
Practice the movement and gradually increase the weight on your first day until you’re adequately challenged. For your first day, I suggest aiming for a weight you can perform about 15-18 repetitions.
Take note of the weight and the exercise either on your phone or pen and paper. That will be your current weight to beat going forward.
You take another week to perform that weight until you’re proficient in the movement before increasing the weight.
SETS AND REPETITIONS
Repetitions are the number of times you perform a lift in succession. When you perform as many reps as you can and take a break before trying again, you have just completed a set.
Most people aim between 3-5 sets, with about 8-12 repetitions per set. It all depends on the person’s personal preference.
How many do you need to do?
It depends on the workout and how hard you’re training, but typically you go to failure for the best results.
The point is, if you’re not lifting to try and pass your current limitations, then you’re not going to pass your current limitations.
Pushing the envelope is what will stimulate muscle growth. You’re telling your body you need to be able to do more repetitions or lift heavier weights.
LIFTING HEAVY
Lifting heavy is going to be great for building strength. However, strength doesn’t necessarily mean muscle growth.
If your main goal is muscle growth you will want to be sure to also include lighter weights and high volume for hypertrophy which will stimulate muscle growth.
I do a little bit of everything because that’s what I find works for me. After some time you will find what works best for you.
HOW HEAVY IS TOO HEAVY?
When you can’t lift with proper form, that’s when you are lifting too heavy. Personally, I use 5 repetitions as my marker. If I can’t do 5 lifts in the proper form, then it’s too heavy.
However, if I can do the 5 lifts in good form, then I may increase the weight.
You should be able to tell if you can safely increase the weight on whether or not the current weight felt difficult.
Take note that if the weight was difficult to lift 5 times, increasing the weight past this point will let you see what your max lift is.
I might only be able to lift the increase, (an additional 5lbs ) maybe three times, but my focus would still be:
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- On good form
- Lifting until failure.
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Remember not to compromise form to complete the lift as this could lead to injuries.
FATIGUE IN YOUR WORKOUTS
It’s important to realize that sometimes even lightweight and high repetitions can hurt you when you’re using bad form. However, we don’t always know when we’re using bad form.
Especially at the end of a set.
When we were trying to get that last rep in after having good form for 10 reps, it’s that 11th rep where we might use bad form.
This is usually due to fatigue.
When fatigue sets in, we tend to forget about form. It’s important to be mindful of your movements until the weight is safely put down.
STRETCHING
Form can still suffer for other reasons. If something hurts, know when to stop. Don’t risk injury.
Sometimes the cause can be other underlying issues.
Like not regularly stretching enough.
We might have a hip or shoulder impingement/limitation that forces us to use bad form.
Our bodies should be regularly stretched to ensure we maintain proper movement and flow.
Stretching and keeping your body flexible will help form.
Also, focus on good overall posture during the day. Bad form outside the gym will translate to bad form in the gym.
VISUAL AIDS
Use visual aids like mirrors to see that you’re performing the workout correctly. This really helps. Or have a spotter check your movements.
USE A SPOTTER
Having someone there to spot you can help your confidence, help you push past your limits, and help you prevent injury if you can’t lift the weight correctly.
Many people in the gym won’t say no to giving you a spot here and there. Just be kind and courteous when you ask.
Side note. If someone does ask you to give them a spot, be sure to know how to properly perform the spot and assist them with the load they are trying to lift.
If you don’t feel confident in spotting them then just say so. There’s no shame in it.
LIGHT WEIGHTS & HIGH REPS
I recommend lifting light weights with high repetitions as well. People may have preferences as to what they do.
It may depend on your goals. For me and my goal of gaining muscle, I’ve learned to incorporate both light and heavy weights.
I will lift heavy with lower reps and then finish off with higher reps and lower weights.
This usually works best for me and is where I see the most change in my body’s growth and muscle tone.
USE TIME UNDER TENSION
The goal is to increase the time under tension. So, the longer your muscles are working under the load of the weight, the more time you will be under tension.
Time under tension is essential for muscle growth. So it’s making your reps and sets last long enough to stimulate muscle growth. Most people say that TUT is usually around 45-60 seconds.
Try to see how long you can push out your reps, especially that last rep.
In my opinion, the longer you hold that last rep, the more you are really pushing the TUT where it matters most.
Some people slow down the movement of their rep which will help increase the TUT.
DROPSETS
You start by lifting a weight that’s good for you.
A weight you can perform 8 – 12 reps with. After you’ve completed all the reps you can do, you then immediately lower the weight by 5 or 10 lbs and then go to failure again.
You repeat this process until you’ve run out of weight to move down to. If the weight of the workout is too light toward the end, focus on slower movements.
I usually lift 3 sets heavy and do a drop set on the last set to make sure I get adequate time under tension.
PYRAMID’S
Pyramids will help you get higher reps, heavier reps, and time under tension.
The real key here though is volume. You will be performing so many reps in total that the volume will stimulate your muscle growth.
First, you start out light and do a higher rep range on your exercise.
Secondly, you increase the weight after every set until you have reached your limit. Make sure you take breaks between sets.
Lastly, you then work your way back down to the weight you started with. The way back down is sure to be harder. Try and use the same weights you were using on the way up the pyramid.
A typical pyramid may look like this.
Leg Press:
40 reps, 30 reps, 20 reps, 10 reps, 10 reps, 20 reps, 30 reps, 40 reps. This is 8 sets total with 200 reps!
Plus, this incorporates both heavyweights and lightweights.
SUPERSETS
A superset is when you perform two workouts, back to back, usually using opposite muscles. Only after both workouts are done would you consider it one complete set.
For instance, you’ve done reps of a dumbbell chest press, then move immediately to reps of a dumbbell bent over a row.
Another example would be a bicep barbell curl and then move immediately to a skull crusher for your triceps.
Once you’ve completed both movements, you just perform one set. You do this for the desired amount of sets you want to do.
I find this gets me a really good pump and also saves time in the gym.
WORKOUT SCHEDULE
HOW TO START WORKING OUT IN THE MORNING?
I always find it best to get my workout out of the way first thing in the morning.
I’m not even a morning person, but I have more energy and focus on the first things I set my mind to after waking up.
I struggle to work out after I’m already drained from a 10-hour work day.
I do recommend making time in the morning to not only work out but to focus on most of your personal goals before you focus on other people’s goals.
So focus on yourself! Your goals!
Be adjustable. If you can’t work out in the morning, know when you can work out later in the day.
If you happen to miss a day during the week, consider switching your rest day with your workout day.
WORKOUT ROUTINE
Okay, if you’re looking for a workout routine, here it is.
START WITH A PLAN THAT FOCUSES ON COMPOUND MOVEMENTS
Most workouts are good workouts when you’re starting out. What’s really going to matter is how you perform them.
However, you will get the most bang for your buck with compound exercises (exercises that work on more than one muscle at a time).
Learn to perform and love these essential compound workouts:
Squats, deadlifts, bench press, shoulder press, bent-over rows, and cardio.
Compound movements are the best for a beginner. They will build strength and muscle most effectively for anyone starting out.
And as I said, they are essential.
I personally believe workouts that don’t incorporate these compound movements are missing out on opportunities that will capitalize on gains. Given that they are performed correctly.
If the compound movements are intimidating to you, that’s okay. The program below will help you build into it.
The workout below is designed for the true beginner.
GYM WORKOUT PLAN FOR BEGINNERS
ATHLEAN – X BEGINNER FULL BODY WORKOUT PLAN
GrindPolicy is not sponsored or in any way affiliated with Athlean-X.
I recommend following this workout program from Athlean-X. Jeff Cavalier is one of the leading fitness instructors of our time.
Jeff Cavalier, takes it from a true beginner stage and builds you into the compound movements you need to be doing.
What I like about this video is that Jeff describes how to practice movements in order to build into the compound movements we know and use, like deadlifts and squats.
He constructs a 3-month introductory program to get your body ready for the full compound exercise.
He takes each exercise through a 3 stage progression.
In the first month, you focus on stage 1, in the second month you focus on stage 2, and in the third month, you will do the full-on compound movement with a barbell for strength and muscle building.
The video breaks down how to do each stage of the exercise with a full weekly schedule.
Check out the workout routine here.
FULL BODY WORKOUT PLAN
The Athlean – X channel includes many tutorial videos to do each of the compound movements correctly if you need more visual assistance.
If there’s any particular muscle you want to focus on, then add in an exercise to your routine.
For instance, I know I want bigger calves and traps, so I spend some time making sure I focus on those muscle groups with specific exercises.
MAKE SURE YOU DO SOME CARDIO
I HIGHLY RECOMMEND YOU DO SOME CARDIO. NO MATTER WHAT YOUR GOAL IS.
Cardio may be debated but professionals will tell you that cardio helps you no matter what your goal is.
Adequate cardio provides people with numerous health benefits including longer lives.
Understand that the extent of cardio is up to you but just make sure you finish off your routine with some cardio.
Additionally, you can add a HIIT routine to your workout regimen.
THE TRUTH ABOUT ABS
Many of us want that coveted 6 pack.
Here’s the truth about abs. It’s more in your diet than the workout.
You can work out your abs as much as you want, but unless you cut the body fat down you won’t see 6 pack abs. Period.
CONSISTENCY IS KEY
Consistency is important. Use a visual aid like a calendar to track your consistency.
Know how you can make up time in a reasonable manner.
If you miss a workout, it’s important to know where you can do it later. Maybe it requires you to break up the workout into little pieces.
Where there’s a will, there’s a way. It’s about getting it done more often than not.
Or just add the core compound movement to the next day.
Stay positive and know why you’re doing it, love working on yourself, and love yourself no matter what.
Don’t compare yourself to others if it hurts you. If it motivates you, then that’s okay.
Want to know how to stay motivated? Check out this article below to find out how to make motivation Easy!
TRACK WEIGHT AND LIFT PROGRESSION
Progress makes perfect. Pay attention to what you’re doing to see how you are progressing.
Track your progress by recording the duration or strength of your lifts. Or you can even measure your muscle size while it’s at rest.
Just make sure you have some way to measure your progress.
Part of measuring your progress should be weighing yourself regularly and paying attention to your weekly averages. You will want to recalculate your TDEE about once a month.
Eventually, your body will change enough that your nutritional intake will also change in order to keep up with your progress.
PUSH YOUR LIMITS
Measuring your progress is important because you want to make sure your workouts are serving the right purpose.
Keep pushing your limits to get stronger and build muscle. Otherwise, your gains will stagnate.
And if you feel like you’re hitting a plateau then just know that it’s time to change up the routine.
Or just change the way you lift, such as slower movements or incorporate some more TUT, dropsets, or superset combinations, or increase the weight of your lifts.
REST DAYS
How often should a beginner work out in the gym?
When your work out your body is tearing muscles that then need time to repair and become stronger.
So it is very important to rest. Your body won’t make gains unless it can repair. The repair is the gain! Your rest is your gains!
Rest means resting the muscles you just worked out and getting adequate sleep every night.
I recommend you follow the routine shown above that takes rest days into account.
Most workouts will include rest days as it is an essential part of any workout regimen. Be sure you don’t skip them!
CONCLUSION
Now go kick ass!
And with that, you’re ready to get started. Get your Maximize Your Grind gear and wear your motivation!
