Entering the gym for the first time can be a daunting experience; it’s like walking into a foreign country and experiencing culture shock for the first time. Either way, stepping into the gym is a huge accomplishment, and your future self will thank you tremendously. It’s the first stop in your self-transformation journey and the beginning process of becoming a healthier version of yourself.
Arlin Cuncic from Verywellmind wrote, “People with social anxiety may be more likely to experience gym anxiety. Social anxiety disorder is a condition that involves an excessive and irrational fear of being watched, judged, or embarrassed.”
In this guide, you’ll be working your back and bicep muscles. Since it is your first day, it would be a good idea to use light weights now and move on to heavier weights whenever you’re comfortable. This beginner’s guide is for those who have never stepped foot in a gym before and aren’t sure of what to do. I’ve compiled this step-by-step guide to alleviate any anxiety or concerns a first-time gym goer may have.
What to bring
-Reusable water bottle
-Comfortable shoes
-Towel
-Clothes to change in (optional)
Warmup
An effective warmup is crucial to a successful workout. Warming up before exercising increases your heart rate, allowing blood to flow to all parts of your muscles. Many beginning lifters skip the warmup process as they find it insignificant and are eager to jump to lifting weights. Starting your workouts with an effective warmup routine decreases the chances of injuries and improves performance.
How to warmup
Light cardio: Start your warmup with a light cardio to get the blood pumping. Here are some options (choose one of the following):
-5-minute walk on a treadmill at minimal speed.
-5-minute bike ride on a stationary bike.
-5 minutes on the elliptical machine.
-5 minutes on the StairMaster machine at low speed.
Dynamic warmup: The dynamic warmup helps activate the intended muscles by increasing muscle flexibility and blood flow to the area. Follow the provided warmup routine below:
1. 10 forward arm circles.
2. 10 backward arm circles.
3. 10 side lateral raises.
4. 15-second wall arm stretches for each arm.
Exercise #1 (Bicep Curls 4×10)
The bicep curl is a staple of all arm exercises and is relatively easy to perform. This exercise has different variations, but we will be starting with the most standard version. To perform:
1. Pick up a pair of two lightweight dumbells or kettlebells (5lb-10lb would be ideal).
2. Stand shoulder-width apart while engaging your core.
3. Tuck in your elbows and keep them stationed by your side, slowly lift both dumbells to chin level, and inhale while doing so.
4. Slowly descend both dumbells down to the starting level and exhale while doing so.
5. Perform ten reps, rest for 1-2 minutes, and repeat for a total of four sets. You should feel a contraction in your bicep muscle.
Common Mistakes
-Going lifting and descending the weights too fast.
-Picking a weight that is too heavy, which causes you to swing the weights up and down.
-Engaging your shoulders. You would know if your shoulders are engaged if you feel a burning sensation throughout the exercise.
Exercise #2 (Hammer Curls 4×10)
The hammer curl is nearly the same as the previous bicep curl, with the difference being the rotation of the dumbells. The exercise primarily targets the long head and brachialis of the bicep. To perform:
1. Pick a weight that is light and isn’t too heavy. You may use the same weight when performing the bicep curl in exercise #1.
2. Hold both dumbells with your palms facing in just like you would when holding a hammer.
3. Stand shoulder-width apart while engaging your core.
4. Tuck in your elbows and keep them stationed by your side, slowly lift both dumbells to chin level, and inhale while doing so.
5. Slowly descend both dumbells down to the starting level and exhale while doing so.
6. Perform ten reps, rest for 1-2 minutes, and repeat for a total of four sets.
Exercise #3 (Lat Pulldowns 4×10)
The lat pulldown is a top favorite among most people when working their back muscles. It works the lat muscles of your back and will give you “wings” once fully developed. To perform this exercise:
1. Choose a relatively light weight (20lbs-30lbs is ideal).
2. Sit with your feet firmly planted in the ground with a straight posture.
3. Grab the bar with your thumbs wrapped over the bar instead of underneath.
4. Slowly pull the bar down to your chest keeping your elbows lined up with your hips. Your elbows shouldn’t be behind or too in front of your hips.
5. Slightly lean your torso back and squeeze your shoulder blades together as you pull the weight down.
6. Slowly return the bar by leaning forward, extending your arms straight, and keeping your lat muscles engaged.
7. Perform 10 reps, rest for 1-2 minutes, and complete a total of four sets.
Common Mistakes:
-Using momentum to pull the weight down.
-Leaning too far back when pulling the weight down.
-Flaring your elbows too far out when pulling the weight down.
-Engaging your shoulders and using your biceps to pull the weight down.
Exercise #4 (Seated Cable Rows 4×10)
The seated cable row is another phenomenal exercise working the upper back, including rear delts, rhomboids, and traps. It’s an easy exercise, and perfecting your form is crucial for more effectiveness. Keep in mind that there are different attachments you can use with this exercise, but since it’s your first day, you should start with the close grip attachment first and move on to others later on. To perform this exercise:
1. Choose a low weight to help you learn the movement (10lbs-30lbs).
2. Sit on the bench putting your feet on the platform, grab the bar, and maintain a slight bend in your knees.
3. Sit upright with a straight posture and your chest out.
4. Keep your shoulders relaxed and by your side.
5. Pull the bar to your belly button and squeeze your shoulder blades together while doing so.
6. Breathe out and slowly return the bar forward without fully extending your arms.
7. Perform 10 reps, rest for 1-2 minutes, and repeat for a total of four sets.
Common Mistakes:
-Leaning with your torso too far into the movement. Keep a straight posture to maintain tension on the back.
-Failing to squeeze at the top of the movement.
-Engaging your shoulders by shrugging them during the movement.
After the Workout
A workout rips your muscles to shreds, so recovery is essential for muscle growth. To effectively recover, you should:
1. Rehydrate by drinking plenty of water.
2. Eat 0.5-0.8 grams of protein per body weight. For example, if you weigh 160lbs, you should eat at least 80 grams of protein (0.5 x 160 = 80).
3. Stretch the muscle that was worked for 5-10 minutes.
4. Sleep for 7-9 hours.
