Did you know around 50% of new gym members quit within six months and around 14%, stop going to the gym even before the second month. Starting your fitness journey at the gym can be both exciting and daunting. To help you stay motivated during your first month at the gym, we asked expert trainers for their top tips. Here’s what they recommend to keep you showing up to the gym this month and beyond.
1.Find the right gym
Take this opportunity to discover the gym that best suits your needs! If you’re uncertain about which gym to join, most offer a daily/weekly trial or a free class to new members. You can also walk in and take a tour with a trainer to see what each gym has to offer. Consider location, equipment, classes offered, and overall atmosphere. Remember, you’ll be spending a lot of time here so make sure it’s a place where you feel comfortable. Don’t hesitate to ask as many questions as necessary to determine if this will be a good fit for you!
2. Set clear goals
Define what you want to achieve in your first month. Whether it’s building strength, or simply getting into a routine, having specific, measurable goals will keep you focused and motivated.
3. Consult a trainer or download Aaptiv
If you’re uncertain about where to begin, consider collaborating with a personal trainer. A trainer can design a customized workout plan and provide expert guidance, ensuring you use the correct form and techniques. If you don’t have access to a trainer, Aaptiv offers personalized plans and a selection of 10,000 on-demand workouts you an do at home or at the gym.
4. Start slow and create a schedule
It’s easy to get caught up in the excitement of starting something new and push yourself too hard too soon. But this can lead to burnout or injury, which will ultimately derail your progress. Set aside specific days and times each week to hit the gym, making it a non-negotiable part of your routine. Start with shorter workouts and gradually increase the intensity or duration as you build strength and endurance.
5. Plan your rest days
If you’re new to working out, it’s normal to feel soreness in some muscles. Be sure to schedule a few rest days between each gym session—taking three days off is perfectly fine. Sometimes, you might not feel sore until two days after your workout! To enhance muscle recovery, consider incorporating active rest after your sessions. Activities like stretching, yoga, or a light walk can help prevent soreness and keep you moving.
6. Listen to your body
This is one of the most important tips, especially for those new to exercising. It’s perfectly okay to stop if you’re feeling pain, take a breather when it feels like too much, or step back when you need a break. Remember, your body needs time to adapt and recover. Pushing too hard can lead to injury or burnout, which can throw you off your fitness journey. So, tune in to your body and make adjustments as needed.
7. Don’t compare yourself to others
We understand that this can be easier said than done, especially when you’re new to the gym. It’s completely normal to feel a bit intimidated! Remember, everyone has different starting points and progresses at their own pace. While it’s tempting to compare yourself to others, doing so can lead to self-doubt. Instead, focus on your own journey and celebrate every personal achievement along the way.
8. Track progress and celebrate small wins
Keep a journal or use a fitness app like Aaptiv to log your workouts and progress. Seeing how far you’ve come can provide a significant motivational boost. Acknowledge your achievements, no matter how small. Whether it’s completing a challenging workout or sticking to your schedule for a week, celebrating these wins can boost your confidence and motivation.
9. Stay positive and have fun
Remember, every fitness journey has ups and downs. Stay positive, and don’t be too hard on yourself if progress feels slow. Focus on the effort you’re putting in, and the results will follow. With these expert tips, you’ll be well-equipped to stay motivated during your first month at the gym.