A Beginner’s Guide to the Gym Basics

Are you a newbie to the gym? Or maybe all you know how to do is use the treadmill, and have never picked up a dumbbell? This post is for you! Today, you will learn all about the gym basics and how to build a solid routine to get your RESULTS!

This post is going to cover some very BASIC components of your gym routine. I truly believe it is crucial to stick to the core basics and keep it as simple as possible. This goes for all levels of experience in the gym–but ESPECIALLY beginners. There are HUNDREDS of exercises and techniques I can show you, but so you don’t get overwhelmed and discouraged–we will stick with the basics 🙂 .

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Pre-Workout Snack

Before you hit the gym, I suggest a quick little snack no longer than 2 hours before your workout (preferably 45-60 minutes prior to your workout). You are going to want something rich in carbs because carbs provide a quick bout of energy and are effective for that extra oomph when training. Some examples of things to snack on before your workout:

A Banana (my personal fav)
Berries
Energy Bar (look for lower sugar/sodium options!)
A Bowl of Cereal
Peanut Butter Sandwich
Pre-workout drink/amino acids

Warming Up

Okay. So you are at the gym. Time to warm up before your workout! There are two types of stretches you can do, static and dynamic stretching. Performing static stretches is bad before you workout because you are my likely to pull a muscle or get injured.

You want to perform dynamic stretches BEFORE you workout. I usually like to perform movements similar to what I will be doing in my workout using no weight, little weight, or light resistance bands.

I also like to warm-up with some light, low-intensity cardio for 5-10 minutes on the treadmill, stair climber or bike.

Total time spent warming up: 15-20 minutes

Weight Lifting

The part that many people neglect, but a key component to the gym basics. The world of weight lifting can be pretty scary.

I could go on for hours about the little details of weight lifting, but I will outline some of the BASICS:

Try to vary what body parts you are working each day to avoid being sore all over the whole week! (Day 1: Back and Biceps, Day 2: Lower Body, Day 3: Core and Cardio, Day 4: Full Body, etc.)
Look at your rep and set ranges for each move according to your goals: 3-4 sets is a good starting point. Other set ranges are used for different lifting techniques.
- 5-12 reps = Strength and Mass
- 10-15 reps = Toning and Sculpting While Achieving Some Strength
- 16+ reps = Fat Burn (more of a cardio exercise if performed in excess and you WILL lose muscle mass.
Be sure to rest for 30 seconds-2 minutes in between sets depending on what you are doing.
Include around 5-7 different exercises in your lifting routine. The actual lifting should take about 30 minutes to 1 hour to complete. This does NOT include cardio. Try to keep it simple–exercising too long can affect your progress negatively!
You can work abs 2-3 times per week. Strength Training with free weights works your core a good bit. To really tone and define the abs, small ab circuits at the end of your workout to target the core muscles more specifically are what I recommend.

Cardio

Ah yes, cardio. An often misunderstood, but important piece of our gym routine basics. First of all, when you perform cardio, you should stay in a certain heart rate range. It differs depending on your age.

The equation I like to use is 220-your age= A number. Take 65-85% of this number and it is your desired cardio heart rate range that is optimal for fat burning.

Now, this equation isn’t perfect as it takes into account everyone, not just the average joe. So, if you are in good health, I suggest bumping it up 10 points. If you go a little over the range and you feel fine, don’t stress it!

Some tips for your cardio regimen:

Have 2-5 minutes of both a warm-up and cool down.
Switch up the style of your cardio every couple of days (HIIT, LISS, etc.)
How long should you cardio? The average time is 20-45 minutes. Find what works best for you and your metabolism. You really shouldn’t go over an hour. It’s bad for your metabolism.
How many days a week should you cardio? Again, depending on your goals adjust accordingly.
- Maintaining? Maybe 2-3 days.
- Looking to cut? 4-5 days.
- Looking to gain? Maybe 1-2 days. It takes some experimenting!

Cooling Down and Stretching

This is where your static stretches come in.

The benefits of stretching after your workout are:

Helping to lessen the effects of DOMS (Delayed Onset Muscle Soreness)
Preventing injury
Increasing flexibility

Take some time to really stretch out those muscles that you worked that day. Hold the stretches for about 10-30 seconds and take advantage of any stretching machines that your gym may offer!

Foam rolling is great here–and definitely think about taking an Epsom salt bath at home! It works wonders for sore muscles.

Total Time Spent Cooling Down: 10-15 minutes

Post Workout Snack

Protein is a crucial post-workout. It helps to preserve muscle mass so you will gain strength and be more toned up! Plus, you always feel great and energized after your post-workout snack!

Be sure to grab a protein-rich snack no more than 30 minutes after your workout! Some ideas that you can use: