1. Create a training habit
Going to the gym once a week is a great start, but you won’t see positive changes to your body and mind unless it becomes your habit. I know it sounds impossible, especially if your day is full of commitments. Exercising 3-4 times a week for 3 weeks is absolutely necessary to develop the habit. When skipping a workout is more of a nuisance than a relief, you know you’re on the right track.
2. Control movements
Beginners learn by watching. That’s not necessarily a bad thing. But if someone you look at is doing the wrong thing, it means that you are doing the same. Mostly bad form comes from trying to lift as much weight as possible too early. When this happens, most beginners often use full-body momentum instead of contraction of the muscles responsible for performing that movement.
3. Do multi-joint exercises
Beginners interested in fitness can easily be fooled by the various workouts in fitness magazines that generally incorporate more complex techniques into programs. If you’ve never set foot in a gym, a bunch of isolation movements that work on just one muscle group will not bring you the best results. To achieve good results in muscle growth and fat loss, start learning exercises such as Squat, Bench Push, Shoulder Push, Dead Lift, Rowing, Knuckles. By doing these exercises, you will allow the body to lift more weight over time, you will hit more muscle groups, you will speed up metabolism.
4. Complete each repetition
Many beginners generally focus on the first part of the repetition or concentric phase and completely forget about the drop – the eccentric phase. During dropping, the muscle acts as a brake, slowing down gravity. This is just as important as lifting because the muscle is still on. You want the muscle to be strong throughout the movement. If you drop the weight too fast and have no control, then you are probably lifting more than necessary.
5. Ask questions
Gym can often be a scary place for any beginner. Don’t be afraid to ask someone how to do an exercise properly or what muscle group it is affecting. There is nothing wrong with asking questions. The worst thing you can do is spend hours in the gym and still be ignorant. If you know the exercises, equipment and space, you will go to the gym with much greater confidence, which is what we need in order to create a habit.
6. Think about your muscles
I know this might sound silly, but it’s really important to focus your mind on the muscles you train. It is very important that you feel the muscles you train. You can practice this at home too. Bend your hand and feel your biceps tighten. You should have the same feeling in the gym. The ability to focus on what your muscles are doing is often referred to as a “mind-muscle connection.” It’s a great way to maximize exercise. Remember that you are not only in the gym to count the reps, but also to feel it.