“I go to the gym and I’m confused about what I should be doing. How do I know what to do?”

1. Warmup

You should always start with a warmup of some kind. It can be as simple as 10 minutes on the treadmill or bike.

2. Plan Ahead

There are all kinds of workout programs out there. And that’s great! It gives you a way to switch up your workouts so you alleviate boredom and continue to grow your fitness level.

If you create a plan ahead of time, you’ll already know what you’ll be doing when you show up. Also, Inner Athlete will be posting workout plans every month on the 2nd, so keep an eye out for those. Here is a starter workout plan, adjust it as needed for the days you need:

  • Day 1 – Back, biceps, abs
  • Day 2 – Cardio (ex. walk, bike, or swim)
  • Day 3 – Legs
  • Day 4 – Off
  • Day 5 – Shoulders, chest, triceps, abs
  • Day 6 – Off
  • Day 7 – Long cardio or class (ex. yoga, pilates, boxing, or thai chi)

3. Start Big

Once you know what you are doing, find exercises that match those muscle groups. Generally start with the largest muscle groups first (back, chest, quads, hamstrings) then progress to smaller groups (biceps, triceps, calves).

Also, generally start with compound exercises (exercises that use 2 or more muscle groups) before moving to smaller isolation movements. Examples of compound exercises include: pull-ups, squats, lunges, chest press, shoulder press.

4. Read the Machines

Maybe you aren’t comfortable with free weights yet. At the very least you can walk the gym floor and look for machines that work those muscle groups. Then read the instructions on the machine. No, nobody is judging you for reading instructions. In fact, the people who really know what they are doing 💯 applaud you for taking the initiative to understand how the machine works as built by the manufacturer. So many times people jump on without even knowing how it works, and it shows. Every machine should have an instruction plate attached to it.

5. Go Slow

You may see people rushing their repetitions. In the beginning, don’t do this. I like to use a 1-2 count up and a 1-2 count down.

6. Ask!

There is staff on the gym floor or if you really need help, hire a personal trainer for a month.

Sources: image source: Copyright 2006, Mike Watson Images Limited