Gym Basics for Beginners!
If you prefer to watch & listen, see the video below!
If you prefer to read, keep scrolling down!
Are you training EVERYDAY and not resting? Or just doing only single muscle based movement exercises.
When it comes to the gym; it's all about the basics first!
So here are the basics which I wish I followed when I was younger and starting off in the gym - it could’ve saved me from making so many mistakes!
1.0 Prioritise Compounds
Compound movements are exercises which use multiple joints and multiple muscles at the same time - it’s going to be more bang for your buck!
When you get into these exercises; the lower body exercises which reign supreme are the squat, deadlift and lunge - and why not chuck in the hip thrust too?
For upper body based exercises, these are movements like the bench press, chin-ups and overhead press.
If you can’t do these movements yet, that’s okay - there is always a method to build up to it!
2.0 Technique Over Weight
Technique, technique, technique!
This is going to be the crux of how far you go, as opposed to how fast you get there. Technique is what also keeps you safe from hurting yourself.
Take it from me, if you have someone who teaches you how to squat and it took you 2 seconds and no cues, you’re not getting the best coach for the job. It takes a lot to accept the fact that you will need to walk in with a white belt mentality to learn this; but having a coach makes life easier.
3.0 Be Patient
Don’t think about going too fast, it’s about full range of motion and learning the cues. Don’t let the technique slop because you only want to get your heart rate up.
Remember; it’s about QUALITY over quantity and not just getting the heart rate up.
Slow it down, learn the movement, and eventually you will be able to increase the weight on the movement and you will get that heart rate up eventually!
4.0 Change your Mentality
Stop thinking that everything is a workout, because it isn’t!
Remember that if you ever take one opportunity, you’ve closed the door on another. So if you’re throwing up the idea of going in for a “sweat pumping workout” as opposed to “practice with great technique and reasonable weight” you’re really selling yourself short.
If you have a great programme, the first 1-2 weeks will be covered on technique and how we can get you to the point where you execute with better technique and a faster rate to push yourself.
5.0 Rest!
I know you’re eager to get out there and change everything INSTANTLY, but it doesn’t happen like that. When you go to the gym you’re not actually growing stronger or getting fitter, you’re actually breaking down the body because of the exercises that you are doing.
When you actually build strength and rebuild, this happens AFTER the gym and it’s in the phase of recovery - or the “adaptation phase” where your body is trying to adapt and build to the environment which you threw it in.
So here you are, those are the basics I wished I had followed when I was younger. If you’ve not trained in the gym for more than 2 years, this still is the basics that you need to know. Hell, I’d even say that I still do this to this day after 11 years of training too!
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)