Fitness for Beginners

  • Weight Loss

    Walking for Weight Loss: How to Lose Belly Fat

    Let’s talk walking for weight loss – the unsung hero!

    Forget complicated routines, intimidating weights, or gruelling HIIT classes; walking is where it’s at.

    Whether you’re aiming to lose 20 pounds, trim off that belly fat, or just boost your energy and mood, a regular walking exercise plan can be the secret sauce to getting there.

    This isn’t just any old stroll, though – we’re doing this right.

    So, let’s dive into walking workouts that actually work, tackle some health and fitness tips, and create a game plan that’s easy, fun, and totally achievable.

    walking for weight loss

    Step 1: Setting Realistic Expectations – Walking Works, But Let’s Be Real

    Walking is an amazing way to lose weight and improve your health, but like all good things, it takes time.

    Consistency is your best friend here. Want to lose that stubborn belly fat or drop around 20 pounds? Commit to a routine and stick with it.

    The beauty of walking is it’s low-impact, which means it’s gentle on the body while still burning calories.

    You can even make it part of a 28-day walking challenge or a 30-day challenge if that’s more your vibe. This keeps things fun and structured without overwhelming you.

    If you’re new to your weight loss journey, avoid common pitfalls! Check out my post on the top 5 Weight Loss Mistakes Beginners Make to set yourself up for success.

    Step 2: Step Goals for Weight Loss – The Flexible Approach

    Alright, here’s the million-dollar question: how many steps do you actually need to lose weight?

    The answer is – it depends!

    For most people, aiming for 10,000 steps a day is a great start. But don’t get too hung up on numbers.

    Start where you are and build from there. Whether you’re hitting 5,000 steps or 15,000, it’s all progress.

    If you’re aiming to lose 50 pounds, you might need to go the extra mile (literally), but if you’re just looking to improve health or maintain a healthy weight, a moderate goal can work wonders.

    And remember, there’s no one-size-fits-all.

    Make it personal, make it achievable, and make it something you’ll actually stick to.

    Consistency is key! If you’re struggling to stay on track, have a look at my 10 Simple Tricks for Making Exercise a Daily Habit for tips that make sticking to a routine a breeze.

    Step 3: Beyond Steps – Making Your Walk More Effective

    Let’s take things up a notch.

    Walking can be as basic or as intense as you want it to be, so why not add a bit of flavour? Here are some spicy ways to upgrade your walking workout and make it even more effective:

    Walking with Weights: If you’re ready to step up, consider adding light weights. Carry a pair of small dumbbells or wear ankle weights to turn your walk into a full-body workout.

    Remember, progress over perfection! If you tend to go all-in and then burn out, read about how All-Or-Nothing Thinking could be holding you back

    Treadmill Walking Workout: Not feeling the weather? Get on that treadmill! Play with incline settings to simulate hills, add short bursts of speed, or follow a treadmill workout for beginners if you’re just starting out. If you’re low on space, or just don’t like bulky exercise equipment in your space, consider using a walking pad, like this one – it’s easy to store and can be used anywhere in the house!

    Arm Workout on the Go: Incorporate some upper body moves like bicep curls or shoulder presses while you’re walking. Yes, you might look a bit funny, but who cares? You’re getting fitter by the minute.

    The goal is to keep your body guessing, avoid boredom, and make your workout as effective as possible.

    This isn’t just about hitting a step goal – it’s about getting stronger and enjoying the process.

    Step 4: Tracking Progress and Adjusting Goals

    Now, let’s talk about tracking progress because what’s a challenge without a little scoreboard, right?

    Whether it’s the 28-day walking challenge or a more laid-back indoor walking workout, find a way to keep tabs on your progress. Here’s how to do it:

    Use a Step Tracker or App: These little devices or phone apps are a lifesaver for accountability. Set a daily step goal, and let that tracker cheer you on!

    Jot Down Non-Scale Victories: Listen, we’re not all about the scales. Maybe your clothes are fitting better, or you’re feeling more energetic. Celebrate those wins! This journey isn’t just about pounds lost.

    Adjust as Needed: Maybe you started with 5,000 steps and now you’re smashing 10,000 steps regularly. Great! Adjust your goals as you progress, and don’t be afraid to challenge yourself a bit more each week.

    Not every day will be perfect, and that’s okay! Learn why the 80/20 Rule is a game-changer for sustainable weight loss.

    Step 5: Staying Consistent with a Routine That Fits Your Life

    Let’s be honest – the hardest part of any fitness journey is sticking with it. Motivation will come and go, but creating a routine that works for your lifestyle?

    That’s what keeps you going.

    If you’re more of an indoor walking enthusiast, set up a treadmill workout or get your steps in at home. Prefer the fresh air?

    Make it a habit to go for a walk first thing in the morning or after dinner.

    Mindset is everything. Shifting your thinking can make all the difference – check out my post on Mindset Matters for more on this.

    Step 6: Building Long-Term Habits – The Key to Sustainable Success

    This isn’t a quick fix – it’s a lifestyle shift.

    By now, you’re probably feeling the benefits: better mood, more energy, and hopefully, a bit of that belly fat starting to disappear.

    But remember, the real magic happens when you make this a habit.

    Keep challenging yourself with walking programs, incorporate new routes, add indoor walking exercises when the weather’s grim, and keep those arms moving for a cheeky little arm workout on the go.

    Motivation can fade, but consistency will carry you through. Dive into Consistency Over Motivation for strategies to keep going even on tough days.

    Ready to Step It Up? Grab Your Free 28-Day Walking Plan!

    Look, I know starting a new routine can be tough, especially if you’re not sure where to begin.

    That’s why I’ve put together a free 28-day walking plan to help you build stamina and make this walking journey as easy and fun as possible.

    Think of it as your personal roadmap – we’re talking daily goals and a few tips to keep things fresh.

    Sign up for my newsletter below, and I’ll send this straight to your inbox. Plus, you’ll get all my latest health and fitness tips and a whole load of encouragement to keep you on track.

    Let’s make walking a part of your life, one step at a time! Sign up now, and let’s do this together. 💌

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    Final Words: Let’s Walk This Journey Together!

    So, there you have it – a simple, flexible, and downright enjoyable approach to walking your way to a healthier, happier you.

    Whether it’s my 28-day walking challenge, an indoor walking workout, or just a few extra steps a day, every single one counts.

    Don’t underestimate the power of small, consistent changes – they’re the foundation of real, lasting health.

  • Fitness

    The Only Full-Body Workout Plan You Need as a Beginner

    Here’s the thing: we all know we should be doing something about our fitness. But for most beginners, the gym can feel like stepping into a jungle with more machines and sweaty people than you know what to do with. And don’t even get me started on home workouts—how do you even begin to create a full-body workout plan without any kit?!

    Well, I’ve got you covered. If you’ve been stuck Googling “Full Body Workout At Home” or “Girl Workout Routine” at 11 p.m., wondering if it’s even possible to get toned without the intimidating gym bros, then this plan is for you.

    Whether you’re going the DIY route at home or popping into your local fitness studio, this full body routine is all you need to kickstart your fitness journey.

    We’re talking quick workout routines that are super achievable, even on your busiest days.

    So let’s get straight to it.

    Here’s your plan to get that toned bod, whether you’re in your living room or at the gym, and yes – this is the only full-body fitness workout you’ll ever need.

    full-body workout plan

    Why Full-Body Workouts?

    Before we dive in, let’s get clear on why full-body exercises for women (and men, to be fair) are such a game-changer, especially when you’re just starting out.

    Here’s the beauty of it:

    Efficient and Effective: No faffing about with endless isolation exercises. Full-body routines get everything done in one go.

    Burns Calories Like a Dream: More muscles working = more calories burned, so this isn’t just about getting stronger; it’s a bit of a high-intensity workout fat burning treat.

    Flexible and Beginner-Friendly: You can do them anywhere! Whether you’re at home, in the gym, or in your local fitness studio, these moves work.

    Now, let’s break down your Body Workout Plan.

    We’ve got two versions here – one for when you’re at home (no equipment, no problem), and one for when you’re at the gym and can make the most of those fancy machines.

    Prepping for a workout isn’t just about motivation—it’s about being prepared. Wondering what to pack for your next session? Check out my list of gym bag essentials for women and make sure you’ve got everything you need to crush it!

    Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space

    Let’s start with your full-body workout at home. This plan is perfect for the days when you can’t make it to the gym or just prefer to stay in your pyjamas.

    Each workout is designed to hit your whole body, so you’ll be toning up from head to toe.

    Day 1: Full Body Blitz

    • Bodyweight Squats – 3 sets of 10-12 reps
    • Knee Push-Ups – 3 sets of 8-10 reps
      • Pro Tip: If you’re feeling bold, go for the full push-up. If not, knees on the floor are absolutely fine.
    • Glute Bridges – 3 sets of 15 reps
    • Plank – 2 sets, hold for 20-30 seconds
    • Dead Bugs – 2 sets of 10 reps per side

    This is a quick workout routine that gets you moving and hits all those key areas – legs, core, and upper body.

    Day 2: Tone & Tighten

    • Step-Ups (using a low step) – 3 sets of 10 reps per leg
    • Chair Dips – 3 sets of 8-10 reps
      • Modification: Keep your knees bent if it feels too tough.
    • Bird Dog – 3 sets of 10 reps per side
    • Standing Side Leg Raises – 3 sets of 10 reps per side
    • Bicycle Crunches – 3 sets of 12 reps per side

    Day 3: Full Body Burn

    • Bodyweight Lunges – 3 sets of 10 reps per leg
    • Wall Push-Ups – 3 sets of 10-12 reps
    • Superman Hold – 3 sets, hold for 10-15 seconds
    • Reverse Crunches – 3 sets of 12 reps
    • Marching in Place or High Knees – 3 sets of 30-45 seconds

    And there you go! A total full body workout routine without any equipment. This will keep your body challenged and progressing.

    Gym Full-Body Workout Routine: Get Confident With Machines and Weights

    Now, for those days when you’re feeling brave enough to hit the gym.

    This routine will help you get familiar with some of the machines and weights, so you can start feeling like a regular in no time.

    Day 1: Leg Day & Core

    • Leg Press Machine – 3 sets of 10 reps
    • Lat Pulldown Machine – 3 sets of 10 reps
    • Seated Row Machine – 3 sets of 10 reps
    • Hanging Leg Raises – 2 sets of 10 reps

    This one’s a bit of a leg workout women love – it’s going to have those legs burning in the best way possible!

    Day 2: Upper Body & Core

    • Leg Curl Machine – 3 sets of 10 reps
    • Assisted Pull-Up Machine – 3 sets of 8-10 reps
    • Seated Shoulder Press Machine – 3 sets of 8-10 reps
    • Seated Calf Raise – 3 sets of 12 reps
    • Cable Woodchop (for core rotation) – 2 sets of 10 reps per side

    This day hits your upper body and core hard. It’s a fab gym routine to tone up your arms, back, and shoulders.

    Day 3: Total Body Finisher

    • Leg Extension Machine – 3 sets of 10 reps
    • Dumbbell Bicep Curl – 3 sets of 10 reps per arm
    • Tricep Pushdown with Rope – 3 sets of 10 reps
    • Seated Ab Crunch Machine – 3 sets of 12 reps
    • Stationary Bike or Treadmill Walk – 5-10 minutes at a gentle pace

    End the week with a bit of everything. It’s just the right blend of strength and endurance.

    I get it – the gym can feel like a daunting place, especially if you’re new to working out. But don’t let gym anxiety stop you! Check out my post on How to Go to the Gym When You’re Anxious for tips on how to overcome that initial nervousness and walk in with confidence.

    Consistency is Key: Stick with It!

    This is more than just a workout plan.

    It’s a full body challenge you can take on with confidence, knowing that you’re building strength, endurance, and a routine that’s actually manageable.

    Remember:

    • Stay Consistent: Results come from showing up. Even when you don’t feel like it.
    • Progress Slowly: There’s no rush. Add a rep here, increase weight there, and keep going.
    • Enjoy the Process: The journey matters just as much as the results.

    This full body workout plan isn’t just about getting a summer body. It’s about building strength and confidence, one workout at a time.

    So, whether you’re at home, at the gym, or trying a fitness studio training session, know that you’re crushing it.

    Sticking with a workout routine is all about building habits. If you’re looking to make exercise a consistent part of your life, check out my 10 Simple Tricks for Making Exercise a Daily Habit. These little tweaks can make a huge difference in keeping you on track!

    Recovery & Rest Days: The Secret to Getting Stronger

    Believe it or not, rest days are just as important as workout days!

    When you exercise, you’re causing tiny tears in your muscles (don’t worry, that’s a good thing!).

    But to repair and grow stronger, those muscles need about 48 hours to recover before you work them again. That’s why this routine is spaced over three days each week – giving your body the recovery time it needs.

    Rest Days vs. Active Rest Days

    • Rest Days: Take it easy. Get good sleep, stay hydrated, and fuel up with balanced meals.
    • Active Rest Days: If you want to move, keep it gentle! Think light walks, yoga, or stretching – nothing too intense.

    Quick Recovery Tips

    • Foam Roll or Stretch: Loosen up tight muscles to prevent soreness.
    • Listen to Your Body: Some days need full rest, and that’s okay! Recovery is where the magic happens.

    So, don’t skip the rest – your muscles (and results!) will thank you.

    Remember, it’s not just about motivation – it’s about consistency. Motivation will ebb and flow, but consistency is what gets results. Dive into my post on Consistency Over Motivation: 5 Ways to Stay on Track for some practical advice on keeping up with your routine, even on the days when motivation is low.

    Get Your Free Printable Full-Body Workout Guide!

    Ready to make this workout routine even easier? Grab your FREE printable version of this Full Body Workout Routine!

    Not only does it have all the exercises mapped out for you, but each one comes with demo illustrations and step-by-step directions to help you get the moves just right.

    👉 Here’s what you’ll get in the printable:

    • Clear Exercise Illustrations: No more guessing if you’re doing it right. Follow along with simple, beginner-friendly visuals.
    • Detailed Instructions: Each move broken down so you know exactly what to do.
    • Weekly Planner: Plan out your 3-day workout schedule and track your progress week by week.

    Plus, when you download the guide, you’ll be joining my Shape and Joy community!

    That means you’ll get my bi-monthly newsletter packed with tips, motivation, and exclusive content like new workouts, nutrition tips, and special challenges to keep you on track with your fitness and wellness journey.

    Sign up below to get your printable guide and start transforming your fitness routine!

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    Conclusion: Your New Favourite Routine

    And there you have it – The only full-body workout plan you need as a beginner. Whether you’re at home or at the gym, this plan is designed to keep things simple, accessible, and – most importantly – doable.

    Now, no more excuses. Take this routine, make it yours, and let’s get moving. You’ve got this! And hey, if you ever need a bit of extra motivation, remember – you’re not alone on this journey.

    We’re all out here, doing the work, one squat, push-up, and plank at a time.

    So go on, grab that plan, and let’s see what you’re made of. 💪

    Further Resources

    Studies

    Burn Calories Like Crazy: Whole-body HIIT workouts go hard on both fitness gains and calorie-torching, improving everything from cardio health to muscle strength. (Scoubeau et al., 2022).

    Home Workouts that Actually Work: Research says simple, bodyweight exercises done right from your living room can seriously boost your cardio fitness. (Archila et al., 2021).

    Flexible and Beginner-Friendly: Studies show that beginner routines work best when they’re adjustable. Flexible workouts tailored to how you’re feeling lead to better gains over time (McNamara & Stearne, 2010).

    Circuit Training for the Win: A study on circuit-based full-body training proved it’s all about quality over quantity, showing gains in strength and cardio without taking up much of your day. (Myers et al., 2015).

  • Fitness

    How to Start Running When Overweight: A Guide for Beginners

    So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.

    Now, if you’re carrying extra weight, I get it—running can feel intimidating.

    Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.

    But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.

    And guess what? You don’t need to be thin to be a runner. You just need to start.

    This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!

    Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.

    Table of Contents

    1. Forget What You Think a “Runner” Looks Like

    First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.

    If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!

    2. Start With Walking (Yes, Really)

    I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.

    The best way to ease into it? A run-walk approach.

    • Walk briskly for 5 minutes to warm up.
    • Jog for 30 seconds to 1 minute, then walk for 2 minutes.
    • Repeat this cycle for 20-30 minutes.
    • Cool down with 5 minutes of walking.

    Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.

    3. Get the Right Running Shoes (Your Knees Will Thank You)

    Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.

    Here’s what to look for:

    • Cushioning to absorb impact and protect your knees.
    • Good arch support to prevent foot pain.
    • Wide fit options if you need extra space for comfort.

    If you’re not sure where to start, check out The Best Running Shoes for Beginners. Your feet, knees, and lower back will be grateful.

    4. Pace Yourself (Slow is Still Running!)

    One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”

    Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.

    Here’s a good rule:

    • If you can’t hold a conversation while running, slow down.
    • If you feel like you’re sprinting, slow down.
    • If you’re gasping for air, slow down.

    Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!

    📌 Pin this for later! ⬇

    start running

    5. Protect Your Knees & Joints

    Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.

    • Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
    • Strength train twice a week (squats and lunges will help stabilise your knees).
    • Stretch and foam roll after every run to keep your muscles loose.
    • Don’t ignore pain—if something hurts, rest and recover.

    If injuries are a concern, read How to Prevent & Recover from Running Injuries for a full guide on staying pain-free while training.

    6. Fuel & Hydrate Properly

    Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.

    • Pre-run snack: A banana, toast with peanut butter, or a protein shake.
    • Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
    • Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.

    And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.

    7. Most Importantly—Enjoy It!

    I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.

    • Put on a boppy playlist or podcast.
    • Run somewhere beautiful (parks, trails, the beach).
    • Track your progress and celebrate small wins.

    And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Is for You, Too

    Running when you’re overweight isn’t just possible—it’s empowering. You’ll get stronger, fitter, and more confident with every step.

    Start slow, be consistent, listen to your body, and—most importantly—believe in yourself.

    If you want a structured approach, check out How to Build a Running Routine That You’ll Actually Stick To—because staying consistent is the real key to progress.

    Now, go on—lace up, take that first step, and prove to yourself just how strong you really are.

    📌 Pin this for later! ⬇

    start running
  • Fitness

    How To Go To The Gym When You’re Anxious

    So, you’re pumped to start a workout routine, but gym anxiety has you breaking into a cold sweat?

    Or you’re feeling overwhelmed about how to prepare for the gym?

    Maybe you’re worried everyone will judge you, or perhaps you haven’t got a clue what half the machines even do.

    Sound familiar?

    Don’t stress—you’re in good company. Gym anxiety is super common, even for seasoned pros!

    But let me tell you something: that fear doesn’t have to stop you. Nope, not today, my friend.

    We’re going to tackle it head-on, armed with practical tips and a healthy dose of perspective.

    By the end, you’ll feel confident about going to the gym for the first time and ready to smash your first gym workout!

    Why Do We Feel Gym Anxiety?

    Stepping into a new environment filled with strangers who all seem to know what they’re doing can feel overwhelming. Here are a few reasons why going to the gym for the first time might seem daunting:

    Common Concerns

    Fear of Judgment: You’re worried you’ll look out of place or clueless. Don’t fret—most people are too busy focusing on themselves to notice what you’re doing.

    Social Anxiety: Large spaces and lots of people can feel intimidating at first.

    Performance Anxiety: Feeling like you’ll mess up or not fit in? Relax—everyone starts somewhere.

    Knowing that gym nerves are completely normal—even for regular gym-goers—can ease a lot of the pressure. Plus, the benefits of starting your fitness journey far outweigh those initial jitters.

    So don’t let that anxiety defeat you! There are so many reasons to go to the gym, including boosting your confidence, improving your health, and discovering just how strong and capable you really are.

    How To Prepare For The Gym

    If you want to make your first week of gym workouts a success, preparation is key. Whether you’re figuring out how to start in the gym or planning your first gym workout, here’s how to set yourself up:

    1. Book a Tour or Ask for Help

    gym anxiety

    Booking a tour is amazing for beginners at the gym. It’s a chance to familiarise yourself with the layout and ask questions like:

    • When is the gym less crowded?
    • Are there quieter workout areas?
    • Do you offer beginner-friendly sessions or trial memberships?

    2. Visit During Low-Traffic Times

    If you’re nervous, aim for quieter hours. That way, you can figure out your routine without feeling like all eyes are on you. Most gym websites or apps will tell you peak and off-peak hours.

    3. Plan Your First Gym Workout

    For your first time at the gym, keep it simple. Start with easy exercises like the stationary bike, treadmill, or cross-trainer. Not sure how to create a beginner workout in the gym? Checkout my full-body Home & Gym workout below!

    First Time at the Gym? Start Small

    No need to dive into an intense workout straight away. If it’s your 1st time gym workout, stick to what feels manageable:

    • 5–10 minutes of light cardio, like walking on a treadmill.
    • Easy bodyweight exercises or machines you’re comfortable with.
    • A quick stretch or cooldown to finish up.

    This approach is perfect for workouts for new gym members who want to ease into the environment without feeling overwhelmed.

    Overcoming Mental Barriers

    Feeling a bit nervous is perfectly okay. What matters is learning how to work through those mental blocks.

    Acknowledge Your Feelings: It’s normal to feel anxious about your first time at gym workouts—recognising this is the first step.

    gym anxiety

    Focus on Progress: Forget perfection; it’s all about getting better each time.

    Reframe Your Thoughts: When you catch yourself thinking, “I can’t do this,” swap it for, “I’m learning, and every session counts.”

    Pro Tip: A lot of people may even be busy smashing their own beginner workout in the gym and couldn’t care less what you’re doing. They have their own anxiety!

    Gradual Exposure: Building Confidence

    If you’re still unsure about going to the gym for the first time, try this:

    1. Visit the gym to look around without committing to a workout.
    2. Use one or two machines you feel confident with.
    3. Gradually add more exercises to your routine as you get comfortable.

    This step-by-step method is perfect for easing into your first week gym workouts without overwhelming yourself.

    Use the Gym’s Resources

    Never hesitate to ask for help—it’s what the staff are there for! From showing you how to use equipment to helping set up a workout plan for gym beginners, they’re a fantastic resource.

    If you want extra guidance, consider hiring a personal trainer. They can help you feel more confident and create a routine that works for you.

    Gym Etiquette for Beginners

    If you’re unsure of what’s expected, follow these tips from the beginners’ guide to the gym:

    Re-Rack Weights: Always put weights back where you found them.

    Wipe Down Machines: Clean equipment after using it.

    Respect Personal Space: Don’t hover around someone else’s workout area.

    Share Equipment: Avoid hogging machines during busy times.

    gym anxiety

    Know The Lingo

    Understanding basic gym lingo can help you adjust to a gym environment more comfortably. Here are some basics you should know:

    Reps (Repetitions): The number of times you perform a specific exercise in a set. Like 10 push-ups.

    Sets: A group of repetitions. Like, if you do 10 push-ups, take a break, and then do another 10 push-ups, you’ve completed two sets.

    Spotter: A person who assists you during weightlifting exercises, ensuring safety and helping you complete the lift if you begin to struggle.

    DOMS (Delayed Onset Muscle Soreness): The muscle soreness experienced 24 to 48 hours after an intense workout.

    Compound Exercises: Movements that engage multiple muscle groups simultaneously, such as squats or deadlifts.

    Isolation Exercises: Movements that target a specific muscle group, such as bicep curls or leg extensions.

    If you’re ready to take things further and create a plan tailored to your fitness goals, check out my post on Compound vs. Isolation Exercises: Design Your Perfect Workout. It’s packed with tips to help you make the most of your gym time and see real results!

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    Final Thoughts

    Starting a gym routine can feel intimidating, but you’ve already taken the hardest step by deciding to give it a go.

    Whether you’re planning your first week of gym workouts or tackling a couch to gym workout transformation, remember to start small, stay consistent, and celebrate every win.

    Even the most experienced gym-goers were beginners once.

    So, grab your trainers, pack your gym bag, and take that first step. You’ve got this!

    Got tips for first-timers? Drop them in the comments to help others feel more confident.

    Let’s cheer each other on!