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How to start going to the gym as a complete beginner

Going to the gym for the first time can be a daunting task if you’ve never worked out before. However, it doesn’t have to be. All you need is the right mindset, workout plan, a well-rounded diet, and optionally some supplement knowledge to further boost your progress. Allow me to walk you through all of these steps, so you can start going to the gym as a complete beginner and get real results. 

Step 1: decide why you’re going to the gym

I’ve been working out at the same gym, and I’ve seen many people come, but just a handful stay. The main reason for this is that they feel motivated for some time, but after they quit. Motivation is great, but a reason WHY you must go is better. This reason can be a better physique, more energy, better strength, etc. Find your reason, write it down, and feel the burning desire in your soul long after motivation fades. 

Step 2: Get your diet in check

Many people go to the gym and bust their asses for many hours a week, only to see no results whatsoever. The problem is simple, but not always easy to fix. They don’t have a well-balanced diet in place. This diet depends on your personal goals. For fat loss, you’ll need to eat fewer calories, than you burn daily (a caloric deficit). For weight gain, you’ll need to eat more calories, than you burn daily (a caloric surplus). For maintaining your weight you’ll need to eat roughly the same amount of calories as you’re burning (caloric maintenance). To find an estimate of the daily calories burned, or your metabolism, you can find a calculator online.

 

Step 3: Make a simple workout plan

When you’re first starting in the gym your best chance of success is to have a simple workout plan to follow. You should focus on compound lifts that cover the following muscle groups: chest, back, legs, shoulders, and arms. I’ll give you a proven plan that is optimized to give you the fastest results possible. This plan is going to be a full-body workout routine, which is ideally performed three times a week. You alternate workouts A and B. 

Workout A:

Bench press: 3 sets 6-8 reps

Squats: 4 sets of 8-10 reps

Barbell rows: 3 sets of 6-8 reps

Overhead barbell press: 3 sets of 10-12 reps

Lat pulldowns: 3 sets of 8-12 reps

Workout B: 

Barbell overhead press: 3 sets of 6-8 reps

Romanian Deadlifts: 4 sets of 8-10 reps

Lat pulldowns: 3 sets of 6-8 reps

Incline dumbbell bench press: 3 sets of 10-12 reps

Barbell rows: 3 sets of 10-12 reps

You can add 20-30 minutes of your preferred cardio after each workout if your main goal is weight loss. This will allow you to burn more calories, and burn fat faster.

Step 4: Optionally learn about supplements

When you’re first starting you can progress even faster if you’re using the right supplements. The first supplement to consider is protein powder because this will allow you to meet your protein requirements. Next is creatine, because this will help you do more reps and build muscle faster. Another one is pre-workout because this will allow you to have better workouts in general. You also have supplements for boosting testosterone, improving health, fat burners, etc.

Conclusion