10 Top Tips:
Getting started at the gym

The gym can be an intimidating place to go. From the outside it can seem like everyone knows what they are doing. 

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 To help you be successful with your training I have added my 10 top tips to help you along the way. 

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1) Whole body sessions

It is fashionable to split training to focus on one or two body parts per session. This method is popular with body builders who train every day. For beginners (any most people) this is unhelpful. Training the whole body 2-3 times per week is a great start.

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2) Focus on the big muscles.

You can't train your back of chest without hitting your arms. So focus on Legs, chest, back and shoulders. This is a time effective way of training and allows you to focus on nailing the basics.

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3) Abs are overrated

As with the small muscles, you don't need to waste loads of time working abs. If fact if you are lifting bars and hand weights you will be working your abs already. I'm not saying never work your abs.... but I haven't done a sit up in years (and I train 6 times a week).

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​4) Make a plan

It is easy to get side tracked in the gym, the best sessions are planned in advance. Write down your training on your phone (my clients use my coaching app) and complete the session. 

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5) Recovery

Often people starting new training regimens will do too much too soon. As a basic rule for every day you train, have one day off. Sleep is the best recovery. Once you get more advanced you can add in more training (if you want to)

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6) Don't over complicate it

Do an exercise 8-12 times, rest a bit and repeat twice more, that covers all the basics. Keep doing that consistently 2-3 times a week and you will see an improvement. 

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​7) Technique pillars

Feet under hips, knees slightly bent, chest up, back straight covers most of what you need to know. If you are on a bench feet on the floor where possible, and there is nothing wrong with knees over toes!

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 ​8) Fatigue is your friend

You are training to stimulate your body to change, if a muscle feels tired when you are exercising it will change. If you do 6 squats and feel tired, Great stop there! If you still feel fresh after 12 reps then do a few more.

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9) Footwear 

The best gym shoes are not running shoes. You want a flat solid base like a Reebok nano, or Nike metcon. Some lifters go barefoot or converse. The main thing is you have a stable base. Weightlifting shoes are overkill for most gym goers.

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10) You don't need crazy diets

Pre workouts, creatine, protein shakes, great way to spend a lot of money. A glass of milk and an apple after training contains all the protein you need to start the recovery process. Plus they are a lot cheaper and more accessible. 

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If you have any further questions, please feel free to send me a message below and I will be happy to help.

I have also provided links to my bespoke training plans should you be looking for help from a fitness coach who works with everyone from beginners to professional athletes. You can find out more by clicking on the stronger or fitter tabs at the top of this page.

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Happy Training!

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Disclaimer, this article is intended as general advice only. Please consult a health professional before commencing a new exercise programme.