As a fitness beginner, you can really get off to a good start with our tips.
Training goals such as muscle building, more strength, and performance, as well as increased fat burning or weight reduction are mentioned most frequently by the gym visitors. However, many newcomers to fitness often start their fitness training headlessly and haphazardly, without having informed themselves beforehand about a targeted training, let alone about the right diet.
Especially for fitness beginners, there is often the belief that the motto “A lot brings a lot”. However, this is not correct and will not really help you to build muscle or strength, or to burn unwanted body fat! Especially at the beginning of training, fitness beginners can make the best progress with the necessary knowledge. Incorrect ambition or incorrectly performed fitness training can not only deprive you of the desired success but also lead to serious injuries and overtraining with all its consequences for your health.
Am I a beginner in fitness?
A fitness beginner is widely referred to as an athlete who has been doing regular fitness training for less than 6 months. As a beginner, pay particular attention to learning a clean technique and movement. There is no place for false ambition here. Your joints, tendons, muscles, and ligaments need time to get used to in order to be able to adapt to the new load.
With our 10 pieces of advice and tips, we want to make it easier for you to get started with fitness training and help you avoid the most common initial mistakes! Don’t miss to buy any fitness equipment at the best price with Amazon promo codes
Tip # 1 – get enough sleep!
Athletes who struggle to build muscle often cannot regenerate as well as other athletes. If you don’t get enough sleep every night, it will hinder your progress significantly. It should be at least seven, better eight hours of sleep. Training again before the end of the regeneration phase will put even more stress on the body and prevent muscle building – that is not the goal. Break, rest, regenerate and build muscles is the motto!
Note: We recommend 7-8 hours of sleep per night for optimal training results.
Tip # 2 – patience & consistency!
Building muscle takes time, just like losing fat, whether it’s easy or not. It takes patience, consistency, and a lot of work. It’s an uphill battle. If your progress stagnates after a few months of training, you can increase the training weights, add new exercises to your training plan and optimize your diet. Do not give up! If the calories are increased or reduced depending on the goal (muscle building or fat loss) and the training intensity is increased, then further results are shown again!
Note: Even if things don’t go that way, stay consistent and disciplined. Success then comes on its own again.
Tip # 3 – don’t forget to warm up!
Always start by warming up the muscles first, as warm, blood-supplied muscles can absorb stimuli from stress more quickly. Use one of the many cardio machines to warm up in your gym. At home, jump rope or jumping jack exercises are ideal so that the entire body is quickly warmed up and better supplied with blood. Another effective and additional warm-up method is that you do 1-2 very light sets of 15-20 repetitions in the initial exercise. For example, when bench press with the empty bar. Such warm-up sets or exercises can save you from painful injuries or torn muscles!
Note: 5-10 minutes of easy warm-up before each workout are mandatory!
Tip # 4 – train the right muscle groups to start with!
Always start training the large muscle groups first, such as the back, legs, and chest! For quick muscle building, thigh, latissimus or chest exercises are particularly suitable. When training these muscle groups, you automatically train smaller and smaller muscle groups such as biceps, triceps, or shoulders. Only after you have completely trained a large muscle group do you move on to a smaller muscle group. If you first train your biceps and then your back muscles, they can no longer give one hundred percent because your biceps are already tired. Since the biceps is involved in the pulling exercises, the maximum amount of weight can no longer be moved or used.
Note: Always train large muscle groups first and then small ones!
Tip # 5 – Make sure you have enough regeneration & relaxation!
In the meantime, it has been found that muscle-building can only be sustained if there is enough time to regenerate. Therefore, always wait at least 48 or even more (which is especially recommended for beginners) hours before you train the same muscle intensively again.
Sufficient sleep is also important for regeneration, as the regeneration of muscles is most effective in long-lasting deep sleep. Remember that the muscle does not grow during training, but rather in the phase in which you are regenerating, i.e. you are recovering.
Note: With the training, you only give your muscles the stimulus to grow, the actual growth takes place in the regeneration.
Tip # 6 – Always pay attention to your diet!
Muscles grow particularly quickly with an effective combination of exercise and diet! Always pay attention to high-quality food, which consists of sufficient protein (fish, meat, eggs, low-fat dairy products, and protein powder), carbohydrates (whole grain rice, whole-wheat pasta, oatmeal), and lots of vegetables and healthy fats (coconut oil, olive oil, almonds).
Frequent intake of small meals is also important, as muscle building requires a lot and sufficient energy. Feeling hungry is an important sign that your muscles need new energy and building blocks in the form of protein. Inquire on the Internet or in fitness magazines for the latest information on healthy nutrition for strength athletes, as these tips and hints are constantly changing due to new scientific research results, or have our sports nutrition Engel coaches create an individual nutrition plan for you.
Note: The importance of nutrition for training goals such as muscle building or fat loss is around 70% !!!
Tip # 7 – create a training plan!
The creation of an individual training plan for your muscle-building that precisely records on which days and which muscles you want to train is very important for beginners. When creating the plan, make sure that you never train the same muscles one after the other, but alternate muscle groups and exercises on the next training day.
The best thing to do is to get help in creating a plan from a professional before copying a plan from a professional bodybuilder that will not get you anywhere or even lead you to overtrain!
Tip # 8 – the right rep range!
If you train with a rep range that is too low, muscle building cannot be optimally developed. If you train in a repetition range that is too high, the desired muscle building cannot take place optimally either! We recommend training in a rep range of 8-12 repetitions! From time to time you can reduce your repetitions to 6-8 for basic exercises such as bench press, squats, or pull-ups and increase it to 15 repetitions for isolation exercises such as butterfly!
Note: 8-12 repetitions per set are considered optimal for building muscle
Tip # 9 – avoid alcohol!
Alcoholic drinks have a high number of bad calories, slow down your metabolism and interfere with your hormonal balance! Alcohol also contains substances that lower protein synthesis and testosterone levels!
Note: Avoid alcohol and drugs
Tip # 10 – Complete basic exercises and compound exercises!
Basic exercises in weight training are squats, bench presses, and deadlifts. With these 3 exercises, you train several muscle groups at once.
In the squat, there are muscle groups such as the quadriceps, hamstrings, glutes, as well as lower back and core muscles. In the bench press, it is the chest muscles, the shoulder muscles, and the triceps muscles, as well as the core muscles. With the deadlift exercise, you train your entire lower body and back muscles. The arms and shoulders are also included. Basic exercises should always be carried out at the beginning of the training!
These 10 tips and advice should make it easier for you as a fitness novice to enter the world of fitness training. Perhaps these 10 tips have answered some of your questions on their own. Follow these tips and advice and nothing stands in the way of building your muscles. Get on the iron – and do it right
Anyone who trains with the necessary discipline and regularly observes our 10 training tips for beginners will certainly quickly achieve the desired success. In summary, it can be said that the components training, nutrition & regeneration (sleep) are by far the most important pillars.
Conclusion – discipline pays off when training
In addition, it is recommended to avoid stimulants such as alcohol and nicotine, as these can not only have a detrimental effect on health, but also on training results such as muscle building and fat burning.