A new year comes with a variety of different goals you set for yourself. A very common goal is to be more active and to get fitter. This is also reflected in the packed gyms that every athlete can expect in january. However, the initial euphoria subsides very quickly and everyday life returns to the gym. The ambitious athletic beginners gave up quickly. To prevent this from happening to you, I have some tips for you on how to stay on track and I will introduce you to a workout routine that you can use to work towards your top form in 2020!
Busy? Then I’ve summarized the most important information of this blogpost for you.
Establish a plan
The most common first step to get active is to sign up for a local gym. Said, done and the first training session is about to start, but what now? If you do not have an experienced training partner or are getting advice from a personal trainer, entering the world of sports can be associated with a number of hurdles.
If you have neither of them at hand, I advise you to inform yourself beforehand. Do not jump straight into your first training session but look for training plans for beginners (at the end of this blog post I will present such a plan). Concentrate on exercises with which you may already be a little familiar (pushups, squats). Otherwise, familiarize yourself with the correct execution of the exercise!
It is worth investing the time because in the long term you will train more safely and without injuries. A solid technical basis is the most sustainable way to achieve long-term success.
Ask a friend who has been training for a while and have the exercises explained to you. Otherwise, you can also seek advice from your gym staff. Finally, you can also contact experienced athletes in your studio, who are often happy to provide helpful tips.
After you have laid out a plan and roughly know what your workout routine should look like, you are ready for your first workout!
When you start training, you will quickly notice progress. In the beginning, may feel like you could increase the weight for a lot of exercises every workout. But be careful: Don’t overdo it!
Motivated by the initial success, many newcomers tend to raise weight too quickly and work at their limits too soon. The result: Potential injuries that prevent you from continuing to train. And this is not good, especially at the beginning of your training career. If you injure yourself right at the beginning, it is often very difficult to return to training.
You usually have not yet internalized the regular training and demotivated by the injury-related break, many aspiring athletes no longer return to the gym.
To prevent that from happening to you, you should slowly increase weight. At the beginning, spend a lot of time working on the basics and work intensively on your technique. Don’t go to your limit during the first 2-4 weeks. That way you will train for a long time without injury and you can always improve with a solid foundation.
Even if working out can not always be fun, but also incredibly exhausting at times, you should generally enjoy your sport! Find something that gives you pleasure, because that’s the only way you can pull it off in the long term!
If, after running several times, you realize that running is simply not your sport and you do not enjoy it at all, you should look for another activity. If building muscle is what you are trying to achieve and classic weight training is not to your liking, there are other alternatives that can help you to build muscle mass and get fitter (e.g. classic gymnastics or calisthenics).
The most important thing is that you don’t give up. Especially at the beginning you will probably think about quitting quite often. Maybe you don’t see success as fast as you’d like to or the training is too exhausting. Despite everything, it is important that you keep going!
Always remember why you started to be active and remember your goals. Go to training. After a few months your body and mind will adapt and regular training will become part of your everyday life. At this point, you have mastered the most difficult part!
The workout routine
If you are a beginner or you want to start training again, the following workout routine is perfect for you: Workout routine for beginners.
This routine is a solid basis for the start of your athletic development. By focusing on the compound movements that involve several muscle groups, you optimally prepare your body for many different challenges. Another positive aspect of this routine is that your body is also required to do some stabilization because you are using free weights!
It is important to warm up and mobilize sufficiently before each workou. Do not start directly with your working weight for an exercise, but do 2-3 lighter warm-up sets and work your way towards your working weight.
Do you have any questions about the workout routine? Have you been training for a long time or are you just starting in 2020? Let me know in the comments!