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"Weight Training 101: Four principles in Getting Started on Your Fitness Journey"

Jun 24, 2024

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As a personal trainer, I often come across individuals who have made the wonderful decision to become members of a gym. They have reached a point where they are not only contemplating and hoping to begin their fitness journey but have actually taken the step to start. While the initial phase is thrilling, it can also be daunting, especially for those who are new to weightlifting and unsure about the correct techniques.


#1: Understand yourself. What is your current level of fitness?

Starting by being realistic about your current situation will not only help you maintain consistency but also facilitate your progress towards your goals. Unrealistic expectations or a desire for quick results can lead to self-sabotage, causing you to quit prematurely or push yourself so hard that you are unable to continue and form a new habit. The key is to choose something you can consistently stick with. Opting for something too daunting or ambitious too soon is likely to decrease your motivation to persevere. Think of incorporating fitness into your lifestyle like attending school. It's about developing the habit of showing up, regardless of your mood or interest in the subject matter. While the lessons may not always be your favorite, understanding that the discipline of pushing through each day will eventually open up more opportunities and fewer obstacles in achieving your goals.


#2: On which days and at what times are you able to commit to consistently going to the gym?

Starting something new, like incorporating exercise into your routine, requires finding time in your schedule to prioritize your health. By planning ahead for gym visits, including travel time and necessary items, you can establish a consistent routine. Ultimately, the motivation to make these changes comes from within, and by persisting with your initial efforts, you can develop a lasting habit of regular exercise.



#3: What are your goals?

Here we have to be realistic to where you are currently at in your fitness level, work around any injuries if you have any, address any primary heath concerns we would want to focus on first, and what motivates you.

Most people aim for weight loss and muscle gain to achieve a lean body composition. The goal of looking better often involves using weights to build muscle mass, which creates a toned or muscular appearance. Additionally, increasing muscle mass boosts metabolic rate, leading to fat burning even at rest or at a higher rate when not exercising. This distinguishes weight training from cardio, where calories are burned during the activity. Cardio is beneficial for heart health and endurance, enhancing the ability to perform more with less fatigue. Many individuals prefer cardio for weight loss due to its simplicity compared to learning weight machines or exercises. By using challenging weights appropriate for your fitness level, you can enhance muscle definition in targeted areas and increase fat burning while at rest. Weight training can also feel like cardio, elevating heart rate depending on the intensity. Consistent weight training and focus on form can help achieve a more toned physique and reduce softness. Adding weights can aid in achieving goals like doing a pullup by training the necessary muscles with less weight before progressing to bodyweight pullups. Weight training is a common practice among professional athletes across various sports to enhance performance.


#4: Fall in love with the process

My clients who didn't stress about immediate results or external gains tended to progress faster by focusing on giving their best effort during each gym session and simply showing up. The key is to concentrate on the present moment because you can only control what you do now, not what will happen in the future. By genuinely putting in effort, completing your planned sets and reps without cutting corners, you are more likely to surpass your own expectations. Stay dedicated to your goals and be willing to adjust the weight if needed to keep pushing yourself. Remember, without challenges, there can be no change. Embracing discomfort within reason is essential for growth, as your body will adapt and become stronger to meet the demands you place on it. It's important to challenge yourself consistently because without that, your body won't transform much. The effort you put in is crucial, and while not every day will be perfect, it's still worth showing up and giving it your best shot. Of course, rest is necessary when you're genuinely unwell, but it's important to be honest with yourself about your capabilities. Physical activities like these are nuanced, and even small adjustments can have a significant impact on your performance. Clients often realize that making minor corrections, even if they weren't necessarily doing something wrong, can greatly enhance their exercise routine. It's common to seek the easier route, but sometimes making an exercise more challenging before increasing the weight can lead to better results. Sometimes, you need a trained eye to spot these subtleties and help you improve your form. It's not uncommon for people to realize they've been doing something incorrectly for a long time once they receive the right guidance.


To sum up, when embarking on something new, it's important to acknowledge that you are navigating uncharted territory. It's natural to feel uncertain and experience imposter syndrome in a new setting. It's akin to introducing a new animal into your home - sometimes you encounter an exuberant, hyper creature darting around, while other times you encounter a timid, fearful animal that retreats until it feels secure in the presence of the new beings. Adapting to the unfamiliar environment may take time, but with consistent exposure and realizing that most individuals are focused on their own self-improvement rather than judging you, you will eventually adjust. While encountering a few unpleasant individuals is inevitable, remember that the world and its inhabitants are not perfect. Understand that those who criticize you negatively with poor intention likely have personal issues of their own, and the best course of action is to continue improving yourself, as that is within your control. For over 15 years, I have believed that "life is harder than working out." You can manage the intensity of your workouts and monitor your diet, but there are instances where life presents unforeseen challenges beyond your control.



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