Embarking on a health and fitness journey can feel daunting, especially for busy moms juggling multiple responsibilities. Whether you’re returning to the gym after a long break or stepping into one for the first time, the initial steps can be intimidating. But don’t worry, you’re not alone. In this guide, I’ve compiled five essential gym tips tailored specifically for moms like you, aiming to boost your confidence, maximize your workouts, and set you on the path to a healthier lifestyle. Let’s dive in and make your fitness journey a rewarding and enjoyable experience!
5 Tips for Beginners in the Gym
Tip #1: Make a plan before you get to the gym
Being productive at the gym starts with having a well laid out plan. Walking in with a clear list of exercises can help you stay focused and minimize any feelings of intimidation or overwhelm. Track your sets, repetitions, and weights in a physical notebook or a notes app on your phone. Set everything up before you arrive so you can easily log your progress and refer to your list as you go.
Put in the time on this when you’re first heading to the gym and each week it will be easy because once you set up your workouts or split, as it is known in the gym world, everything should stay the same!
Bonus Tip: Sounds boring right? That’s the point! Pick 1-2 compound movements, which typically utilize multiple muscle groups. Think squats, hip thrusts, or chest press. Then add 2-5 more exercises to complete your workout. A few examples would be biceps curls, triceps extension, or lateral raises. This will be dependent on what your workout focus is.
Tip #2: Be Flexible
It’s likely that other people will be using the weights or equipment you prefer to use, which may disrupt your planned routine. If this happens, don’t get frustrated. Consider changing your workout order or in the future coming at a different time. This is going to sound scary, but you could ask to share the equipment. While they’re resting, you could jump in and complete a set.
I used to get so frustrated when I belonged to a gym that offered classes. If I didn’t get there by 5:15, they interrupted my workout to use the weights or equipment I was already using. Truthfully, I was in the wrong because that class met every Monday at 6:00 am, but this didn’t click for me until it happened for the third time. All of this to say, is there a path of less resistance that won’t completely derail your planned workout? Take that path!
Tip #3: Pack your gym bag the night before
Whether you have a home gym or attend a local gym preparing for your morning workout the night before will save time and ensure you don’t forget the essentials like your headphones or water bottle. This simple step helps you start your workout smoothly without any last-minute scrambling.
Tip #4: Lay out your clothes the night before
Setting out your workout clothes the night before, regardless of whether you exercise at home or a gym, aids adherence and efficiency. This is especially helpful if you’re tight on time in the morning. When you’re half-awake, having everything ready to go makes getting dressed and starting your workout much easier.
Tip #5: You’re stronger than you think
When you’re selecting weights a good rule of thumb is the final 1-2 repetitions should be difficult to execute. You should be struggling to push up or pull up that final repetition without compromising your form.
If you’re anxious about selecting a weight that is too heavy, consider the weight of your child or household items, such as a gallon of milk (~8#) for reference.
The important thing is to challenge yourself because it is imperative that you’re applying progressive overload to your strength training workouts. Without this key component, it’s likely you won’t see the desired results. Each session be sure to progress your repetitions and weight lifted.
Regarding progressive overload I would like to add that it is not necessary to ALWAYS lift heavier each session. First, we need to make sure your form is correct and you’re actually feeling the appropriate muscles working. Next, progress your repetitions and also slowing your lift down to increase the time your muscle(s) is/are spending under tension.
Safety First! I don’t want to get a bunch of comments about injuries!
Final Thoughts
Starting your health and fitness journey is a commendable step towards a better you, and these five essential gym tips are just the beginning. Remember, every small effort counts and brings you closer to your goals. Consistency, patience, and the right guidance will make a significant difference in your progress. As you continue to build your fitness routine, be sure to explore our other articles for more tips, inspiration, and support tailored specifically for moms. Stay motivated, stay strong, and enjoy every step of your journey to a healthier, happier life!
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