Workout Tips for Beginners

As I mentioned in a post last week, I’m going to dedicate every Tuesday for the following month or so to beginner workouts. I figured it be helpful to kick it off with some general tips for those just starting out with a fitness regimen. Everyone’s starting place is different, so I’m basing these tips off the most common challenges I see beginners face during workouts. They may or may not apply to you.

I want to emphasize that nothing replaces working with a professional in person when you’re a beginner. Going to the gym/studio can be intimidating when you’re just starting out, but working 1-on-1 with a trainer, or even attending a class where you can get some personalized attention from a group fit instructor, is very helpful. I do my best via the internet to make your at-home workouts safe and effective, but it can’t replace having a pro there with you in person to check your form and create individualized routines. Ok obligatory safety disclosure aside, let’s get to the good stuff! 😉

Workout Tips for Beginners

The biggest changes don’t come from working out; they come from improving your diet.

This isn’t technically a workout tip, but it’s so important for everyone to understand that all the sweating in the world can’t undo the damage of an unhealthy diet. If Person A eats healthy in reasonable portions and doesn’t workout and Person B overeats and eats unhealthily but hits the gym for an hour a day, I guarantee you that Person A is the overall healthier human (and probably looks it, too).

Before you add in impact, you want to make sure you have a good stable base and your form down pat.

In other words, skip the jumping at first. Instead of jump squats, just do regular squats until you’re comfortable with the form. If stepping into low positions (lunges, etc.) also feels too difficult, try holding onto a rail or chair as you do these moves so that you can stabilize and support some of your bodyweight. Always start in a stable environment before slowly incorporating instability to challenge you (single-leg moves, stability balls, etc.).

Use a mirror!

If you’re working with a trainer or taking a group fitness class, you have someone else with their eyes on you, but if you’re at home, it’s up to you to keep your form in check. Sometimes things feel correct, but when you see yourself in action it’s like oh jeeze, that is not how it’s done. I still have these moments all the time when I’m looking at pictures I’ve shot for the blog, and it’s been a huge help in correcting my form. Even if you don’t do the entire workout in front of a mirror, practice each exercise in front of one.

If mobility is an issue, use an elevated surface instead of the floor.

Push ups, burpees, mountain climbers—any exercise that calls for you to bring your hands to the ground can be made easier by bringing the “ground” closer to you. Especially if you have a history of knee issues or a significant amount of weight to lose, moving quickly from standing positions to floor positions can be extremely difficult. If you bring your hands to bench instead, you wont’ have to bend down as low and the inclined angle will make the exercise more manageable.

Speaking of mobility, don’t forget to stretch!

Being fit isn’t just about strength and cardio. You want an unhindered range of motion so that you can effectively perform various exercises. What we think of as traditional stretching (holding a static stretch for 30 seconds) should be done after a workout. Before working out, focus on active moving stretches (arm circles, hip circles, etc.). SMR (foam rolling) can be used before and after a workout. If you have a particularly tight area that will limit your range of motion during a workout, it can be helpful to target it beforehand. Personally, the majority of my foam rolling is done post-workout and/or before bed.

Warm up.

Don’t jump right into a workout, especially if you’ve spent the rest of your day up until then being relatively sedentary. Active stretching, SMR if necessary, and then 5-10 minutes of light cardio (power walk around the block, jog on a treadmill, hit up the stairmaster, ect.) should do the trick.

Recovery is necessary for growth—don’t neglect rest days.

It’s not uncommon to start seeing results and then almost get anxiety at the thought of missing a workout because you don’t want that progress to stop. And it’s understandable—there’s a good reason exercise is addictive! It makes you happy, energized, enabled, empowered and attractive. But remember, you’re doing this to help your body function at its best, not punish it. Your body needs time to repair itself so that your workouts will continue to be effective—you might actually notice a stall in progress if you over-train. Again, everyone is different, but here’s some general rest advice: Take one true rest day a week, and another easier day where maybe you just do some light yoga and go for a long walk.

Be excited, not discouraged!

I’m not just trying to be nice and make you feel better—being a beginner is the best. I know it can feel overwhelming because you have so far to go, but often the biggest and fastest progressions happen when you’re at ground zero. Every workout brings a challenge and a change.

Other helpful posts for beginners:

Fellow instructors and trainers—what additional advice would you give to a beginner?