Weightlifting is a fantastic add-on to any fitness routine and can be very helpful during training for any sport. However, when you decide to start incorporating weights into your workout routine, there are a lot of questions that arise. This week, we’ve highlighted a few tips that will help combat gym anxiety and make you feel more confident when you begin your weightlifting journey. 

Plan Your Workout 

One of the keys to success when starting in the gym is to have a workout plan prepared in advance and readily accessible. Typically, people train different areas of their bodies on different days. This is often referred to as a workout “split.” 

For example: 

Monday: Legs

Tuesday: push (upper body exercises that involve pushing the weight away from you)

Wednesday: pull (upper body exercises that involve pulling the weight away toward you)

Thursday: cardio (running, using the stair stepper machine)

Friday: full body

There are so many plans available from different fitness trainers. A quick scroll through social media may be all it takes to make a workout plan that works for you. Showing up to the gym prepared is a great strategy to avoid gym anxiety and feeling hopeless in the free weights section. 

Stretch

Stretching is one of the most critical parts of a workout routine. Unfortunately, it also tends to be one of the most neglected parts of a workout routine. Try to start by incorporating stretching both before and after your workout. Warm up by doing a short jog and then stretch out whatever muscle group you worked afterward. Many people aren’t sure what to stretch when, so consider asking for some pointers if your gym has a coach. Warming up and stretching is vital to preventing injuries and increasing blood flow. 

Start Light

Don’t feel like you have to go into the gym and start loading the weights up on the first session. So often, people are embarrassed to start light, but it is better to perfect your form and get comfortable with those exercises. You can always begin to gradually increase weight as time goes on. It is better to do it this way than to cause yourself an injury because you want to lift as heavy as everyone around you right away. 

Make Time for Recovery

One of the most impactful things you can do for your body while training is adequate rest. For your body to recover from the strain that lifting causes, it needs to sleep and create more energy. Sleeping enough will help you see quicker results in the gym. Another bonus? You’re still burning calories in your sleep after you lift. 

Conclusion

While some of these tips are simple, they are very effective. Following the basics will help you get the most out of your workout. Is there a weightlifting fundamental that we missed? Leave a comment!