Starting out in the gym can be intimidating for beginners, however, creating a personalized workout plan will take you from intimidated beginner to your own fitness trainer.
Creating a plan around clear-cut, focused goals rather than following someone else’s routine will bring you closer to where you want to be on your health and wellness journey — and even closer to yourself as you achieve your unique results. Understanding these fitness dos and don’ts will set you up for success in reaching your personal fitness goals.
Do: Set a Specific Goal.
The first step in creating your personalized workout plan is to set a specific goal.
Ask yourself questions: do you want to become stronger by building muscle? Would you like to work on your flexibility with workouts like yoga and Pilates? Would you like to gain, lose, or maintain your current weight? What level of physical activity can you handle? How often can you go to the gym?
Whatever your personal goals are, use them as a starting point; then, you can find workouts that suit these needs. Understanding what you want to gain from your workout before jumping in headfirst sets a clear foundation for your workout plan — that way you avoid workouts that might slow or stagnate your progress.
Don’t: (Always) Listen to the Internet.
It is okay to reference sites like YouTube or TikTok to find workouts that will suit your needs, however, you must go into this research with the understanding that everyone giving fitness advice is not a healthcare or fitness professional.
While fitness influencers can rave about their tried-and-true exercises that will “expedite progress” or “give you serious gains”, fitness professionals might advise against these same workouts due to excess movement or an unsafe range of motion. Most fitness professionals recommend simple compound and isolation movements, so if an exercise looks or feels like too much, it probably is.
A quality workout plan consists of quality movements, so ensure you are taking fitness advice from reputable sources!
Don’t: Start That Extreme Diet.
Before you start that extreme, restrictive diet, consult with a healthcare professional to understand your nutritional needs so that you can directly address them. You might even find out that you should be eating more rather than less; more of what fuels your body, like whole foods.
Whole foods are foods in their minimally processed or unprocessed state with single or minimal ingredients; think eggs, fresh meat, fruits and veggies, and whole grains. If you must buy processed, check the ingredients list: the shorter and simpler, the better.
Change your outlook on nutrition so that you don’t feel restricted. Nutrition is about balance. Say your goal is to stop eating sugary foods: don’t quit cold turkey; gradually increase your intake of what’s nourishing so that there is balance when you do decide to give into your cravings.
Be Consistent and Pay Attention!
After you successfully research and create a personalized workout plan, it is important to be consistent. Better health is a mixture of different components like nutrition, movement, and discipline, which all require consistency, but don’t overwork yourself, as this can stagnate progress!
Pay close attention to your body – it will always tell you when something is wrong. If there is excessive soreness or consistent pain during or after the completion of an exercise, it could be due to incorrect form, too much weight, or incompatibility between you and that form of movement.
Document your mental and physical progress as you navigate your personalized workout plan to perfect your routine and see clear, upward wellness changes over time. Paying close attention to your body during your journey will not only save you from injury, but it will also allow you to be transformed by the process.
Image Credit: Andrea Piacquadio
