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• 13 Things Every Fitness Beginner Needs to Know

Every journey begins with a step. We answer your biggest questions about starting on the road to a fitter, healthier you.

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Starting a fitness journey can be intimidating. There are workouts to learn, diets to follow, willpower to conjure, and self-consciousness to overcome. But making the decision to start a fitness regimen and making strides toward improving your health are the absolute best things you can do for yourself— mind and body . So give yourself a big pat on the back, then listen to the sage advice of trainer, coach, natural bodybuilder, and gym owner Eric Broser . 

Here, Eric answers the most common training questions he gets from people who are starting their quest toward fitness. 

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I don’t know how to use the equipment or do any workouts. How do I get started?

As a complete beginner, the gym can certainly be an intimidating place. This is why I suggest hiring a personal trainer for a good eight to 10 sessions. He or she can teach you what muscle groups each piece of equipment works, as well as proper exercise technique, breathing patterns, and rep cadence. A good trainer will also help you develop a workout program that is suited to your present level of fitness, particular goals, and that addresses any injuries or limitations that you may have.

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What type of training should I do to lose weight?

When it comes to losing weight, you need a combination of weight/resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes, and stair steppers are responsible for burning fat—but this is far from true.

While cardio will certainly help you burn extra calories, it’s weight training that is going to stimulate the metabolism (so that you become a fat-burning machine), change the composition of your body, and bring about the shape and contours you want. I suggest at least three to four days per week lifting weights and four to five performing cardio—preferably first thing in the morning or right after resistance training.

What type of training should I do to build strength and muscle?

For building strength and muscle, you’ll need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A four-day-per-week program works quite well for most, using a two on, one off; two on, two off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). 

I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings, chest, and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms, and calves, you’ll do well with just three movements for two to three sets each. Perform one to three warmup sets before each exercise (more are needed earlier in the workout), and then work sets of 13 to 15, 10 to 12, and 7 to 9 reps.

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How often do I need to work out?

How often you need to work out depends on your fitness level, goals, and time limitations. The loftier the goal, the more time you will have to spend going after it. That said, if you have a very demanding job, a family, or other important personal responsibilities, you may not be able to spend hours per week working out. Then you’ll need to be patient when it comes to reaching your goal.

To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.

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How much time should I spend in the gym?

Like the last question, this depends on how fit you currently are, what goals you have set for yourself, and how much time you have to devote to working out. For some people it may be best to schedule three hour-long workouts per week, while others may find it more convenient and beneficial to train five to six days per week—but for only 30 minutes. 

In other words, it’s best to think about how many total hours per week you’ll spend in the gym, and then decide how best to spread it out. Another important point to consider is quality of time and not just quantity. Someone who is very dedicated and focused on their training can often get far more accomplished in just 30 minutes than someone who’s there for an hour, but constantly distracted by their phone, chatting with others, and watching rather than doing.

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How much rest do I need?

Certain exercises are far more demanding on the body than others and require more rest between sets. For example, a set of 15 reps of barbell squats will not only tax the thighs, glutes, and lower back, but will also have you breathing like a freight train. You may find that you need a good three to four minutes before you are ready to get to the next set. On the other hand, performing 15 dumbbell side laterals may only require 45 to 60 seconds of recovery time. 

Another point to consider is what your primary goal is and how weight training will work best to reach it. Someone who’s in the gym to build massive size and power will want to rest for longer periods in between sets so as to be able to lift maximum weight for maximum reps. When you’re looking to burn body fat and increase endurance, it’s best to keep heart rate elevated and move quickly from set to set, even if the weights are lighter. 

As for between workouts, you may find that as a beginner that a full day of rest is needed in between weight training sessions. However, as you progress and become more resilient, it’s possible to train for days without a break, just as long as you never work the same muscles two days in a row. Cardio can be done daily.

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Should I start a supplement regimen?

In the beginning of your health and fitness journey, the main focus should be on implementing an intelligent and efficient workout regimen and a healthy and balanced nutrition program. Anyone who tells you to immediately jump on all sorts of sports supplements is either misinformed or trying to make a buck (well, most of them). After spending eight to 12 solid weeks in the gym, working hard and consistently while carefully following a sound diet, it’s appropriate to think about adding supplements into the mix. 

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Is there really a 30- to 60-minute window to consume protein post-workout? Why?

It’s actually true that within the first hour after working out intensely with weights, the body is in a special metabolic state where protein and carbohydrates are partitioned toward muscles and away from fat cells. This is because during this period, insulin sensitivity is extremely high, which means amino acids and carbs will very readily be absorbed, assimilated, and stored directly into damaged muscle cells. This allows for repair, recovery, and recuperation to start immediately, and over time you’ll get far better results than eating your post-workout meal outside of this anabolic window.

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I’m severely out of shape. Is there anything that isn’t safe for me to do?

While it’s likely safe for you to begin a light workout program, preferably under the care of an experienced and educated personal trainer, it would be best for you to consult with your physician before even stepping into a gym. Getting the green light from your doc will give you peace of mind and keep you from needlessly causing yourself harm, illness, or injury, especially when you are taking steps to improve your health and wellness. Don’t be disheartened; just talk to your doctor first to get a physical and come up with a strategy. 

Jordan Siemens

Do you recommend any non-workout activities to get fit?

Absolutely, yes. Not only are  outside activities  great for your body, they’ve been proven to improve your mental wellbeing —depression is often a factor for people who find it difficult to get in shape. These types of activities are especially great when it comes to getting in your cardiovascular training. It’s far more enjoyable to hike, dance, bike, run stairs, or swim than to walk on a treadmill every session. 

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How do I know my training is working? What performance measures should I be tracking?

Carefully tracking your progress is extremely important when embarking on any kind of physical fitness program. If possible, it’s a good idea to meet with a coach or trainer every two to four weeks to have your weight, body fat, and complete measurements taken. You can take it a step further by having regular blood tests via your primary physician if you are trying to regulate general health measures like total cholesterol, ratio of LDL to HDL, triglycerides, and blood pressure. 

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. The scale is not always a telltale sign of whether your program is yielding results, since it’s very possible for people, especially women, to drop several sizes without losing a single pound. Always remember that muscle weighs more than fat, but it takes up far less space.

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What do I do when I hit a plateau?

When stagnation sets in, it’s time to look carefully at your overall program and decide what changes need to be made to kickstart progress once again. Sometimes it’s a case of simply adding in more work or tweaking your diet by adding or subtracting calories (depending on the goal). Other times you have to ask yourself if you are truly giving it 100 percent every day in the gym. Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep.

Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change. Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. 

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I’m really struggling, how do I stick with it?

This may be the toughest question of all to answer. The desire and will to keep pushing yourself day after day has to come from within. While the people close to you may lend their support (and you should question anyone who doesn’t), it’s still you that has to take the journey. You’re the one who has to skip the cheat meals, pass on the booze, pump the weights, and sweat on the treadmill, bike, and stepper. 

But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are: 

• See if a friend, family member, or another gym goer will work out with you. It’s great having a partner . 
• Watch inspirational videos or movies that can help psyche you up to go to the gym. 
• Always wear headphones with your favorite motivational music when you work out. 
• Contemplate how you will feel about quitting . Think about looking back months from now and knowing what you might have accomplished had you stuck with it.
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The Online Home for Strength Sports

The Beginner’s Guide to the Gym

Everything to know before starting your fitness journey..

Whether you have a personal resolution to get fit in the new year or have just decided to take your first steps towards bettering your health, you need a good roadmap. Pursuing a better bill of health means navigating all of the intricacies of the fitness world. 

The questions circulating your mind might feel infinite — what kind of workout or gym is best suited for your needs? What new gear do you have to buy? What’s the deal with proper nutrition ? Fortunately, the answers you seek are all right here.

From specific training plans, diets, and various assortments of equipment, this guide will have you covered. Here is everything you should understand before you join a gym and start grinding toward a healthier life.

Beginner’s Guide to the Gym

How to start training, sample beginner program, the basics of nutrition, gym gear you need.

• Types of Gyms
• Common Gym Equipment

There’s a distinct difference between starting a workout routine without a concrete plan and starting a workout routine with specificity while being mindful of every detail . You can begin at random, but if you don’t know what it is you want to improve upon, you’re not going to make much progress over time. 

Step 1 — Pick a Goal

If this is your first workout program, or you don’t have much experience, you’ll see the most benefits from an outlined plan. Rest assured — this is applicable for any gymgoer regardless of their knowledge. Knowing what you want to tackle is one of the first major steps.

Do you want to improve your conditioning ? Are you trying to build healthier muscle or see an uptick in your general strength across the board ? Maybe you’re looking to change your body composition and lose fat from top to bottom .

The best workout routine for you is sustainable and targets your specific goals .

Step 2 — Choose a Workout Split

Now that you have your goals in mind, center on a workout split , which is how you split up all the work you do over a period of time — usually a week.  

There has to be a balance that leaves you with energy for a workout every day and gives you appropriate time to recover. This is where you determine how frequent your training sessions will be. Between three to five days is the most standard split option. If you choose to work out more often , then you may have to reduce your workout frequency. On the flip, if you work out once or twice a week, then those sessions may be more intense. 

Step 3 — Select Your Exercises

With your goals and split established, it’s time to pick specific exercises. Every exercise you choose should be in service of whatever your goals are and suitable for your body type. There should be no wasted space. 

A dedicated powerlifter, for example, will have plenty of deadlifts , back squats , and bench presses present throughout their split. If you want to become more agile or improve your conditioning, you may still hit up the squat rack , but the majority of your training would consist of exercises that specifically improve the qualities you’re after.

Exercises are typically categorized as either compound or isolation, and they have some distinct differences for you to consider. 

Compound exercises involve movement at more than one joint at a time. They also often work multiple muscles simultaneously, making them both effective and efficient. These movements should occupy a large portion of your overall training.

Some lower body compound exercises you can consider including are back squats, front squats , leg presses , regular deadlifts , and trap bar deadlifts . Some upper body compound exercises you can consider including are the bench press, pull-ups , and push presses . 

Your isolation, or accessory movements , serve as complements to your compound exercises. They tend to focus on one body part and are good for rounding out your body. Some people use accessory movements to focus on a neglected body area. Others treat accessories as every bit as integral as any compound workout . 

How you want to view the place accessory movements have in your routine depends on your respective goals and the variety of exercises you include. 

Some potential lower-body isolation movements you can consider including are lunges, and their variations , leg extensions and leg curls , calf raises . Some upper-body isolation movements you can consider including are any type of biceps curl , face pulls , and triceps pushdowns . 

Step 4 — Organize Your Workouts

Suffice to say: Each of your workouts ought to begin with your compound movements because of the high energy they require. Then, depending on the day’s tasks, you’ll follow up with supportive, tailored accessory movements . As a general rule, begin with those lifts that recruit more muscles and require more attention before shifting to smaller, isolated movements. 

Step 5 — Select Sets and Reps 

The number of sets and reps you perform in a given exercise largely dictates how it affects your body . If you’re aiming at more strength , lower reps per set with higher weight will yield more gains. Conversely, dropping the weight down and performing more reps overall will help your muscular and cardiovascular endurance.

Compound exercises tend to match well with lower rep ranges, and the inverse is true for isolation movements. It’s easier to pump out 20 reps for a biceps curl than a back squat. (Though, 20-rep back squats are a thing , and they suck, but they do pay off.)

• 1 to 3 Reps — Power
• 3 to 6 Reps — Strength
• 6 to 12 Reps — Hypertrophy
• 12+ Reps — Endurance

It’s worth pointing out that these are not strict divisions, and that your body’s response to certain reps is more of a spectrum. A set of 12 reps can help you grow more muscle , but also provides a degree of endurance training.

Step 6 — Consider Your Rest 

As much as you have to rest post-workout , you also have to rest between your sets . Structured resting periods often separate good workout plans from great ones .

The heavier the lift with smaller numbers of reps, and you’ll probably want a breather before you push your body through another set. The lighter the lift with higher numbers of reps, and you’ll probably want to move at an accelerated pace, depending on what your body can handle. Aim for two or more minutes of rest for heavy, low-rep sets , and a minute or less for high-rep work.

How to Progress

Your gym workout program has goals, tailored workouts with balance, and a general skeleton of sets and reps. Now it needs progression . The most common means of workout progression are increasing your reps, weight, or both . 

For example, during your first workout, you back squat 135 pounds for three sets of eight reps. When you next circle around to back squats, you do three sets of nine reps at the same weight and so forth. Eventually, after a couple of weeks, if your legs aren’t jelly, you might add five pounds and run through the same cycle. This process can apply to any exercise. 

If your head is spinning, don’t fret. Below you’ll find a very basic, beginner-friendly three-day routine that incorporates the principles of balanced program design. As you gain more experience with exercising and programming, you can build off of this template or devise your own to attack your specific goals more directly. 

This routine is suitable for someone who is new to resistance training and who wants to develop a combination of muscle strength and size .

• Back Squat: 3 x 5
• Bench Press: 3 x 5 
• Lat Pulldown : 2 x 8
• Lunge: 2 x 12
• Plank : 2 x 30 seconds
• Barbell Row : 3 x 6
• Dip : 3 x 8
• Overhead Press : 3 x 8
• Back Extension : 2 x 12
• Deadlift: 2 x 5
• Front Squat: 3 x 6
• Dumbbell Pullover : 2 x 8 
• Triceps Extension: 2 x 12
• Cable Crunch: 2 x 12

Note: One of the most common forms of exercise notation, shown above, is (sets) x (reps).

When it comes to your workout program, know your reasoning for being in the gym. If you can understand and elaborate well upon why you’ve chosen an exercise, timeline, or dedicated split, it’s fair game to implement. 

Nutrition is the pillar that supports your workout program. You can exercise all you like, but if you’re not feeding your body the proper nutrients pre and post-workout, you’re figuratively leaving gains on the cutting board.

The greatest athletes in the world exercise feverishly and follow diligent nutrition plans , with nary a second thought because they understand how essential it is to give their bodies proper fuel . Making sound nutrition a priority will pay off in spades long-term.

Caloric Intake

Calories are the fuel that enables you to perform activities both in and out of the gym. How much you eat is predicated on your activity level — as a beginner, you’re probably not going to need as many calories as a competitive powerlifter who needs more energy for their high-intensity workouts .

Thankfully, if you have a grasp of your activity level, you can easily calculate what your daily caloric intake should be. 

Calorie Calculator

Your daily calorie needs: calories per day.

Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.

Macronutrients

A significant part of understanding your nutrition is that it has two primary elements: Macros (or macronutrients) and micros (or micronutrients). Macronutrients refer to the nutrients your body needs in larger quantities.

Protein , carbohydrates , and fat are what constitute your macronutrients. You need a healthy balance to get your fitness to the heights you envision. Each macronutrient contains a number of calories (four for both protein and carbohydrate, and nine calories per gram of fat).

Macronutrient Calculator

Total calories: per day.

A hearty protein intake helps you recover from the metabolic stress of physical training. Carbohydrates are your body’s preferred fuel source and help fill your proverbial engine. Dietary fat controls many essential regulatory and hormonal processes in your body that contribute to your overall wellbeing. 

Protein Sources

• Chicken breast
• Low-fat cottage cheese
• Canned tuna

Carbohydrate Sources

• Whole-wheat bread, pasta, or crackers

Fat Sources

• Salmon 
• Coconut oil

Micronutrients

Micronutrients get to do the jobs left behind by the macronutrients. 

That is, your micros are your vitamins and minerals, and they are every bit as integral to your health as macros, even if they’re less abundant. If you want to maintain your vision while having a robust immune system, among some functions, you must incorporate micronutrients somewhere into your nutrition. 

Luckily, most whole foods contain plenty of healthy micronutrients. Eating unprocessed foods, fresh fruits and veggies, and free-range meat or poultry can help you cover your bases. To be extra sure, you can pick up a solid multivitamin .

Hydration 

Water is absolutely crucial to bodily function, and most people don’t drink enough of it . From cell wall integrity to nutrient partitioning, proper hydration keeps your body functioning from head to toe (and everywhere in-between).

At the gym, you’re likely to need even more water than you might think, especially if you’re training in a way that breaks a real sweat . Try to aim for half a gallon or a gallon of water intake per day, whether you exercise or not. 

The good news is you’ve digested a lot of information to this point and done your research. The “bad” news, which is also good news, is that it’s time to gear up for your workout regimen with proper equipment.

Bear in mind that no piece of gear is essential to making progress on your physique. There are some pieces of equipment that add convenience, comfort, or stability while you’re working out, however. 

Transporting your personal belongings to the gym and back doesn’t have to be clumsy. A solid gym bag can keep you tidy and organized, while also ensuring you have everything you need no matter what kind of training you’re working on.

Lifting Belt

A weight belt helps provide support to your trunk and spine while you lift. As a beginner, it would be wise to work with just your body so you develop solid foundational stability. That said, a good lifting belt can help bring you peace of mind while also adding a bit of extra protection to vulnerable structures. 

Cross Trainers

If you’re implementing a hybrid or cross-training program — which balances strength and endurance activities — you can’t neglect your feet. A session with cleans or box jumps and rope climbs will have a lot of intensity that puts your shoes under duress.

Cross-training shoes have become a popular choice in this department as they’re durable, reliable, and suitable for basically every type of training you can do in a gym.

Fitness Tracker

If you’re into meticulous bookkeeping, a fitness tracker is your friend . Not only can a tracker measure your steps, heart rate, or sleep quality , it’ll give you a picture of how active you are during your training, and whether you need to consider any changes . Some “smarter” trackers might link to your phone, letting them send texts, get calls, and even stream music.

Different Types of Gyms

Believe it or not, there are many different types of gyms out there. Some serve the general public, while others address specialty training or niche sports. If you’re searching for a consistent space to work out in, you need to know what kind of gym is appropriate for you. 

Commercial Gym

Commercial gyms are Jacks-of-all-trades. Inside a commercial gym, there’s usually a major cardio area with treadmills , ellipticals , and stationary bikes . The other main portion is a strength area with free weights, weight machines , and other instruments. If the gym is massive, sometimes there are additional amenities like a spin studio or basketball court.

In terms of membership and accessibility, they’re friendlier to your bank account in comparison to specialized spaces and can be found just about anywhere. If you’re testing the waters with exercise, a commercial gym is a fantastic first choice.

CrossFit Box

A run-of-the-mill CrossFit gym centers around the namesake — where you mix strength and conditioning and perform group-based functional fitness classes, with no shortage of applicable equipment like dumbbells , kettlebells , rowing machines , and jump ropes . 

A typical CrossFit gym has an open floor. In a group class, members work together through various trials or at their own stations, but the central pillar of a good CrossFit workout is community effort. A certified trainer leads everyone through a session to keep you on track. 

Strength Sports Gym

If you’re out to acquire strength , power , and bulk en masse, a strength sport gym is a place to be. 

Strength sports gyms focus on athletic development for powerlifting , strongman , or Olympic lifting . These facilities are chock-full of athletes both aspiring and competitive who want to test themselves on the platform or the competition field.

You can find all manner of heavy-duty equipment in a strength gym. Various types of barbells , extra-heavy dumbbells, massive Atlas stones for lifting and tires for flipping. While not as common as commercial gyms or CrossFit boxes — and often more expensive — a good strength gym is second-to-none for getting strong. 

Common Gym Equipment 

Entering a gym for the first time can be a jarring, but unexpectedly pleasant, experience if you’re committed to bettering yourself. However, you might take one look around and realize that you have no idea what the various contraptions and devices are, or what they do.

From dumbbells and barbells to benches, cable machines, and more, we’ve got your back. Below is a shortlist of the most common equipment you’ll find in a gym.

A tried and true staple of any modern gym, no gym or workout program is complete without these bad boys. A dumbbell has even weight distributed on each end and is most often used in pairs for a seemingly endless list of exercises for your arms, legs , back , core , you name it.

Dumbbells are often utilized in pairs and allow you to move your arms independently during an exercise, making them fantastic for addressing imbalances or performing unique movements.

Kettlebells

In contrast to a dumbbell’s even weight distribution and one-hand-per-weight design, a kettlebell’s weight is entirely distributed below its handle. One kettlebell easily accommodates the use of both hands, but can also be used unilaterally. 

The design of the kettlebell makes it intuitive to move and perform with. They’re great for beginners , who can see noticeable cardio boosts and increases in their work capacity . 

There’s no need to overcomplicate this description — A barbell is a long metal rod (of varying weight, but often 45 pounds) that holds weight on both ends. There are different kinds of barbells, and they are of frequent use for exercises like squatting and benching .

Barbells allow you to work with the most resistance possible, generally leading to better strength gains if you program properly. 

Weight Plates

No barbell goes anywhere without a weight plate tagging along. Standard weight plates are loaded onto the ends of a barbell and come in increments of 2.5, 5, 10, 25, 35, and 45 pounds. They can also be rubber-coated, called bumper plates , such that you can drop your barbell if needed to avoid damaging the gym floor. 

You’re not going to be sitting at this kind of bench, throwing seeds to attract birds. A gym bench is a piece of equipment where you can either lay down (to bench or dumbbell chest press, for example) or sit down (to seated shoulder press , for one). 

Any gym-goer understands that a squat rack is one of a gym’s key elements. It’s where you’ll perform most barbell leg movements, as it allows you to get the bar onto your back safely instead of lifting it from the floor.

The squat rack is also a suitable location for exercises like the overhead press , rack pull , or barbell row. It’s generally considered good manners in the gym to only use the squat rack for exercises you can’t conveniently perform elsewhere. 

Cable Machines

Whereas free weights are more or less at the mercy of the laws of physics (and the movement your body is capable of), cable machines offer wide-ranging opportunities for strength exercise. Because of a flexible path and consistent tension, cable machines allow you to work on desired smaller parts of your body with less restraint. 

Resistance Bands

What if you want to train strength but aren’t in the mood to use free weights or machines? Resistance bands can save the day. These are elastic bands that can be pulled apart or wrapped around a pole, piece of equipment, or a partner, and contract and build smooth tension that can be kinder to your joints. They have ample uses for strength and endurance exercises if you’ve got some creativity .

A firm grip is a vital segment of any lift. Because it absorbs your sweat, you can spread chalk over your palms and fingers to improve your grip . Chalk makes it easier to hold on during heavily-loaded exercises like deadlifts, or when you have to grip something for an extended period of time — like in a farmer’s carry . 

Note — due to the nature of communal equipment, and because of the mess it can create, not every gym might allow the use of chalk.

Cardio Machines

You know what you’re going to get with a standard treadmill , elliptical, or exercise bike . Aside from settings that you should safely familiarize yourself with before attempting, they have no surprises. Most gyms have an expansive selection of cardio equipment for you to experiment with during or after your workout. 

Gym Culture

The gym can be an intimidating place for a newcomer. While you’re learning the ropes, it is completely fine to stumble along the way and make a few gaffes. The biggest thing to remember about gym culture is that everyone was once a beginner themselves.

So if you find yourself wondering what some of the common gym jargon means or don’t know all the rules of proper weight room etiquette , don’t worry. Being polite, courteous, focusing on your own training, and cleaning up after yourself will have you on the right track from day one. 

The Big Picture

The health benefits of exercise are beyond numerous, but physical training is its own reward. If you’re even considering starting up with a workout plan, you’re already setting yourself up for success, health, and happiness long-term.

Getting yourself in the door is half the battle, and what comes after depends on how prepared you are. Luckily, with this guide in your back pocket, you have everything you need to take charge of your physique and crush any goal you set. 

Featured Image: Mr. Somkiat Boonsing / Shutterstock 

About Robert Zeglinski

Robert is a seasoned and adept editor and writer with a keen, passionate penchant for the writing craft. He's been a leader in newsrooms such as SB Nation, USA TODAY, and WBBM Newsradio, with various other content and art production teams, and first made a name for himself in his hometown of Chicago. When not knee-deep in research or lost in a stream of consciousness for a thorough piece, you can find Robert inhaling yet another novel, journaling his heart out, or playing with his Shiba Inu, Maximus (Max, for short). 

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The Ultimate Roadmap to an Empowering Fitness Journey

Embarking on a fitness journey refers to the intentional and structured pursuit of improving one’s physical fitness, overall health, and well-being. It involves setting goals, adopting healthy lifestyle habits, and engaging in regular exercise and physical activity to achieve desired outcomes. A fitness journey is a personal and transformative experience that goes beyond short-term goals and focuses on long-term sustainable changes.

A fitness journey is unique to each individual, as it is tailored to their specific needs, preferences, and starting point. It can involve a wide range of activities such as cardio exercises, strength training, flexibility exercises, and mindful practices like yoga or meditation. The journey may also include modifications to one’s diet, sleep patterns, stress management techniques, and overall lifestyle choices.

Embarking on a fitness journey holds immense significance for individuals seeking to improve their health and overall quality of life. Here are some key reasons why a fitness journey is important:

• Physical health improvement: Engaging in regular exercise and physical activity has numerous benefits for physical health. It helps strengthen the cardiovascular system, improves muscle tone and strength, enhances flexibility, boosts metabolism, and promotes weight management. Regular physical activity also reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
• Mental and emotional well-being: Exercise has a profound impact on mental and emotional health. It releases endorphins, commonly known as “feel-good” hormones, which promote a positive mood, and reduce stress, anxiety, and symptoms of depression. Regular exercise also improves cognitive function, enhances focus, and increases self-confidence and self-esteem.
• Energy and vitality: A fitness journey can significantly increase energy levels and overall vitality. Regular physical activity improves circulation, delivering more oxygen and nutrients to the body’s tissues and organs. This leads to increased energy, improved alertness, and a greater sense of vitality throughout the day.
• Longevity and quality of life: Adopting a fitness journey can positively influence longevity and overall quality of life. Regular exercise has been shown to increase life expectancy and reduce the risk of premature death. It enhances functional abilities, promotes independence, and enables individuals to enjoy an active and fulfilling life well into older age.
• Personal growth and self-discovery: A fitness journey is not just about physical transformation but also about personal growth and self-discovery. It provides an opportunity to challenge oneself, push beyond comfort zones, and discover new strengths and capabilities. It cultivates discipline, perseverance, and resilience, fostering a sense of accomplishment and personal empowerment.

By embarking on a fitness journey, individuals can experience holistic improvements in their physical, mental, and emotional well-being. It offers an empowering path toward self-improvement, personal growth, and a healthier, more fulfilling life.

Starting Your Fitness Journey

One of the first steps in starting a fitness journey is setting clear and realistic goals. Goals provide direction, motivation, and a sense of purpose throughout the journey. When setting fitness goals, it’s important to make them specific, measurable, attainable, relevant, and time-bound (SMART). This means defining the desired outcome, determining measurable indicators of progress, ensuring the goals are within reach, aligning them with personal values and aspirations, and setting a timeframe for achievement.

Examples of fitness goals could include losing a certain amount of weight, increasing strength and muscle tone, improving cardiovascular endurance, participating in a specific event or sport, or simply adopting a more active and healthy lifestyle. Setting goals that are meaningful to you will keep you focused and motivated along your fitness journey.

Before starting any fitness program, it’s essential to assess your current fitness level. This assessment helps you understand your strengths, weaknesses, and areas that need improvement. It also provides a baseline against which you can track your progress and measure the effectiveness of your fitness journey.

There are various ways to assess your fitness level. You can start by evaluating your cardiovascular fitness through exercises like walking, jogging, or cycling to determine your endurance and aerobic capacity. Strength tests, such as push-ups, squats, or lifting weights, can assess your muscular strength. Additionally, flexibility tests like reaching for your toes or performing stretches can evaluate your range of motion.

Alternatively, you may consider seeking professional help from a certified fitness trainer or healthcare professional who can conduct a comprehensive fitness assessment. They can provide a more accurate evaluation of your fitness level, identify any potential limitations or health concerns, and tailor a fitness plan that suits your specific needs and goals.

Before embarking on a fitness journey, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. A healthcare professional, such as a doctor or a registered dietitian, can provide valuable guidance and support to ensure your fitness journey is safe and effective.

During the consultation, you can discuss your goals, medical history, and any concerns you may have. The healthcare professional can assess your overall health, provide recommendations on exercise intensity and duration, discuss dietary considerations, and offer insights into managing any health conditions or medications that may impact your fitness journey.

This consultation is particularly important if you have a history of chronic conditions, are pregnant or postpartum, are over the age of 40, or have been inactive for an extended period. The healthcare professional can help create a personalized fitness plan that takes into account your individual needs, abilities, and limitations, ensuring a safe and successful start to your fitness journey.

By setting clear goals, assessing your current fitness level, and consulting with a healthcare professional, you establish a solid foundation for your fitness journey. This proactive approach enables you to create a personalized plan that aligns with your aspirations, minimizes the risk of injury, and sets you up for long-term success.

Benefits of a Fitness Journey

Embarking on a fitness journey brings numerous benefits to your physical health. Regular exercise and physical activity have been shown to reduce the risk of chronic diseases and improve overall health. Here are some of the key physical health benefits of a fitness journey:

• Weight management: Engaging in regular physical activity helps in weight management by burning calories and building lean muscle mass. It can assist in achieving and maintaining healthy body weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and certain cancers.
• Cardiovascular health: Regular exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. It reduces the risk of developing cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
• Stronger bones and muscles: Weight-bearing exercises, such as resistance training and weightlifting, stimulate bone growth and increase bone density, reducing the risk of osteoporosis. Additionally, strength training exercises help build and maintain muscle mass, improving overall strength and stability.
• Improved immune system: Regular physical activity has been shown to enhance the immune system’s function, reducing the risk of certain illnesses and infections.
• Better sleep: Engaging in physical activity can improve the quality of sleep, helping you fall asleep faster and enjoy deeper, more restorative sleep. It also helps regulate your sleep-wake cycle, promoting a consistent and refreshing sleep pattern.

In addition to the physical benefits, a fitness journey has a positive impact on mental and emotional well-being. Regular exercise has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced overall mental well-being. Here’s how a fitness journey can boost your mental health:

• Stress relief: Physical activity stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which help reduce stress and improve mood. Exercise provides a healthy outlet for managing stress and promoting relaxation.
• Enhanced cognitive function: Regular exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It stimulates the growth of new brain cells and enhances the brain’s ability to form connections.
• Increased self-esteem: Achieving fitness goals, improving physical fitness, and taking care of your health can boost self-confidence and self-esteem. The sense of accomplishment from overcoming challenges and making progress in your fitness journey contributes to a positive self-image.
• Mood regulation: Exercise has a positive impact on mood regulation, helping to alleviate symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which are associated with improved mood and a sense of well-being.

Regular physical activity improves energy levels and enhances stamina. As you engage in a fitness journey, you’ll experience increased endurance, allowing you to perform daily activities with less fatigue. Regular exercise helps your cardiovascular system work more efficiently, delivering oxygen and nutrients to your muscles, which boosts overall energy levels.

A fitness journey can significantly improve self-confidence and body image. As you progress in your fitness goals, achieving milestones and overcoming obstacles, you’ll develop a sense of pride and self-assurance. Your physical transformations and increased fitness levels contribute to a positive self-perception and improved self-confidence in various areas of life.

In summary, a fitness journey offers a multitude of benefits for both physical and mental well-being. From weight management and cardiovascular health to improved mood and self-confidence, embracing a fitness journey positively impacts various aspects of your life. By committing to regular physical activity and making fitness a priority, you can reap the rewards of a healthier, happier, and more confident you.

Duration of a Fitness Journey

When embarking on a fitness journey, it’s essential to recognize that it is not a temporary endeavor but a lifelong commitment to your health and well-being. Fitness is a continuous journey that involves adopting healthy habits, maintaining consistency, and adapting to various stages of life. While specific goals may have time frames attached to them, the overall fitness journey extends beyond reaching those goals. It’s about cultivating a sustainable and healthy lifestyle that you can maintain in the long run.

The duration of a fitness journey varies for each individual and depends on several factors, including starting points, goals, commitment, and lifestyle. It’s crucial to set realistic expectations for progress and avoid comparing your journey to others. Progress is not always linear, and there may be periods of plateaus or setbacks along the way. It’s important to focus on gradual improvements and celebrate small victories, as they contribute to long-term success.

Instead of fixating on a specific timeline, shift your focus to building healthy habits and making consistent progress. Embrace the concept of sustainable change rather than seeking quick fixes or rapid transformations. Remember that the most significant transformations occur over time and require patience, dedication, and perseverance.

A fitness journey is not a destination but an ongoing process of continuous improvement. As you progress, your goals may evolve, and new challenges and opportunities may arise. Embrace the mindset of constantly striving to be better and finding new ways to challenge yourself physically and mentally.

Set new goals or milestones periodically to keep yourself motivated and engaged in your fitness journey. This could involve increasing the intensity or duration of your workouts, trying new forms of exercise, participating in fitness events or competitions, or exploring different fitness disciplines.

Furthermore, focus on holistic growth beyond physical fitness. Consider incorporating other elements into your fitness journey, such as improving flexibility, practicing mindfulness and stress management techniques, or enhancing your nutrition. The key is to maintain a growth mindset and embrace opportunities for self-improvement in all aspects of your well-being.

In summary, the duration of a fitness journey is not limited to a specific timeframe but is an ongoing commitment to a healthy and active lifestyle. Understand that progress may take time, and it’s important to set realistic expectations and avoid comparing yourself to others. Embrace the concept of continuous improvement, continually challenging yourself, and exploring new growth opportunities. Remember, a fitness journey is a personal and lifelong endeavor that extends far beyond reaching initial goals, and the key to success lies in maintaining consistency and a positive mindset throughout the journey.

Creating a Fitness Journey Plan

One of the keys to a successful fitness journey is finding activities and exercises that you genuinely enjoy. When you engage in activities you like, you’re more likely to stay motivated and committed to your fitness plan. Take some time to explore different types of physical activities, such as running, swimming, dancing, hiking, cycling, or playing a sport. Experiment with various exercises and discover what brings you joy and fulfillment.

Consider your preferences, interests, and lifestyle when choosing activities. If you enjoy being outdoors, you might opt for activities like hiking or cycling. If you prefer a social environment, group fitness classes or team sports could be a great fit. The goal is to find activities that keep you engaged, excited, and eager to participate.

A well-rounded fitness journey plan includes a combination of cardio, strength training, and flexibility exercises. Each component plays a vital role in improving overall fitness, health, and functional ability.

Cardiovascular exercises, such as jogging, swimming, or cycling, elevate your heart rate and help improve cardiovascular health, endurance, and calorie burn. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle strength, improve bone density, and enhance overall body composition. Include strength training exercises at least two days a week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching routines, improve joint mobility, muscle flexibility, and posture. Incorporate stretching exercises into your fitness plan to enhance your range of motion and reduce the risk of injuries.

Remember to start gradually and progress gradually. If you’re new to exercise or returning after a break, begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves.

To stay organized and motivated, it’s essential to design a fitness journey plan that includes a schedule and milestones. Set aside specific days and times for your workouts, treating them as non-negotiable appointments with yourself. Consistency is key, so aim for regular exercise sessions throughout the week.

Consider your personal schedule and commitments when designing your fitness plan. Find a balance that works for you, whether it’s early morning workouts, lunchtime sessions, or evening exercises. Choose a time when you’re most likely to follow through with your fitness routine and when you feel energized and focused.

Setting milestones can provide a sense of direction and accomplishment throughout your fitness journey. Break down your goals into smaller, manageable milestones that you can work towards. These could include increasing the duration or intensity of your workouts, reaching a specific weight or body composition target, or achieving a certain fitness milestone, like running a 5K race.

Track your progress regularly, celebrating each milestone you achieve. This can help you stay motivated and provide tangible evidence of your growth and improvement. Consider using a fitness tracker or journal to record your workouts, measurements, and milestones.

In conclusion, creating a fitness journey plan involves identifying enjoyable activities, incorporating a variety of exercises, and designing a schedule with milestones. Choose activities that you genuinely enjoy and that align with your preferences and lifestyle. Incorporate cardio, strength training, and flexibility exercises to improve overall fitness and health. Design a schedule that suits your routine and set realistic milestones to work towards. Remember, the key is to find a balance that is sustainable and enjoyable, making your fitness journey a positive and fulfilling experience.

Staying Motivated During Your Fitness Journey

One of the most important factors in staying motivated during your fitness journey is finding your inner motivation and purpose. This involves identifying the reasons why you want to embark on this journey and understanding the personal benefits it will bring to your life. Ask yourself what drives you and what you hope to achieve through your fitness journey.

Some common motivations for embarking on a fitness journey include improving overall health, increasing energy levels, boosting self-confidence, managing stress, or achieving specific fitness goals. Reflect on your own aspirations and values to determine what truly inspires you. By connecting with your inner motivation and purpose, you’ll have a strong foundation to stay committed even when challenges arise.

Setting rewards and incentives along the way can provide an extra boost of motivation during your fitness journey. Rewards serve as positive reinforcement for your efforts and help you stay focused on your goals. Consider setting both short-term and long-term rewards to celebrate milestones and accomplishments.

Short-term rewards can be simple and immediate, such as treating yourself to a massage, buying new workout gear, or enjoying a favorite healthy meal. These rewards act as reminders of the progress you’ve made and encourage you to continue moving forward.

Long-term rewards can be more significant and aligned with your ultimate fitness goals. For example, if your goal is to run a marathon, treat yourself to a weekend getaway after completing the race. These rewards serve as a culmination of your hard work and dedication.

Remember that rewards don’t always have to be material. Consider rewarding yourself with non-food-related treats, like a day off to relax, a movie night with friends, or a spa day. The key is to choose rewards that are meaningful to you and that reinforce the positive behaviors you’re cultivating throughout your fitness journey.

Building a support system can greatly contribute to your motivation and accountability during your fitness journey. Surrounding yourself with positive and like-minded individuals who share similar goals can provide the encouragement and support you need to stay on track.

Reach out to friends, family members, or colleagues who have an interest in fitness or who are also on their own fitness journey. Share your goals with them and ask if they would like to join you or provide support along the way. Having a workout buddy or a group of people who understand and share your challenges and successes can be incredibly motivating.

Additionally, consider joining a fitness community or finding an online support group. These communities offer a sense of belonging and can provide valuable insights, tips, and encouragement. Engaging with others who are also striving for better health and fitness can create a sense of camaraderie and inspire you to keep pushing forward.

Don’t hesitate to lean on your support system when you face obstacles or moments of doubt. They can offer guidance, celebrate your victories, and remind you of your progress. Likewise, be a source of support for others, as helping others on their fitness journey can reinforce your own commitment and sense of purpose.

In conclusion, staying motivated during your fitness journey requires finding your inner motivation and purpose, setting rewards and incentives, and seeking support from friends, family, or a fitness community. Connect with the reasons why you want to embark on this journey and use them as a source of inspiration. Set rewards and incentives to celebrate your progress and keep you motivated along the way. Surround yourself with a supportive community that understands and shares your goals. By implementing these strategies, you’ll maintain the motivation needed to stay committed and achieve long-term success in your fitness journey.

Diet and Nutrition during Your Fitness Journey

When it comes to your fitness journey, diet and nutrition play a crucial role in supporting your overall health, optimizing your physical performance, and achieving your fitness goals. A balanced and nutritious diet provides the necessary fuel, nutrients, and building blocks for your body to function optimally.

A balanced diet consists of a variety of nutrient-dense foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that promote overall well-being and support your fitness endeavors.

To maintain a balanced diet, aim to include a wide range of colorful fruits and vegetables in your meals, as they offer an array of vitamins, minerals, and antioxidants. Incorporate whole grains like brown rice, quinoa, and whole wheat bread to provide sustained energy and fiber. Choose lean proteins such as chicken, fish, legumes, and tofu to support muscle repair and growth. Additionally, incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for their beneficial effects on heart health and nutrient absorption.

Different individuals may have different dietary preferences and requirements. It’s important to explore and find a dietary approach that aligns with your goals, preferences, and lifestyle. Some popular dietary approaches that people incorporate into their fitness journey include:

• Mediterranean Diet: This diet emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, fish, and healthy fats like olive oil. It’s known for its heart-healthy benefits and is rich in antioxidants and anti-inflammatory compounds.
• Plant-Based or Vegan Diet: This diet focuses on consuming plant-based foods and excludes animal products. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It can be beneficial for those seeking a diet that is higher in fiber, lower in saturated fat, and environmentally sustainable.
• Low-Carb or Ketogenic Diet: These diets restrict carbohydrate intake and prioritize fats and proteins. They aim to shift the body into a state of ketosis, where it primarily burns fat for energy. These approaches may be suitable for some individuals, but it’s important to consult with a healthcare professional before adopting such a diet, especially if you have any underlying health conditions.
• Intuitive Eating: This approach focuses on listening to your body’s hunger and fullness cues, eating mindfully, and cultivating a positive relationship with food. It encourages honoring your cravings while also prioritizing nutrient-dense foods.

Remember, there is no one-size-fits-all approach to nutrition. What works for one person may not work for another. It’s essential to experiment, listen to your body, and find a dietary approach that supports your fitness goals while nourishing your body and promoting overall well-being.

If you find yourself unsure about the dietary aspects of your fitness journey, it can be helpful to seek guidance from a registered dietitian (RD) or a nutritionist. These professionals are trained in nutrition science and can provide personalized advice based on your specific needs, goals, and health conditions.

An RD can assess your current dietary habits, help you identify areas for improvement, and provide practical strategies for incorporating nutritious foods into your daily routine. They can also address any concerns or questions you may have regarding supplements, portion sizes, meal timing, and navigating social situations that involve food.

Working with an RD can provide you with the knowledge, support, and accountability necessary to optimize your nutrition and achieve your fitness goals in a safe and sustainable manner. They can tailor their recommendations to your unique circumstances, ensuring that your dietary choices align with your fitness journey.

In conclusion, during your fitness journey, it’s important to prioritize a balanced and nutritious diet to support your overall health and fitness goals. Aim for a variety of nutrient-dense foods from different food groups and explore different dietary approaches to find what works best for you. If you need further guidance, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and support. By nourishing your body with the right foods and seeking professional guidance when needed, you’ll optimize your nutrition and enhance the benefits of your fitness journey.

Embarking on a fitness journey is a transformative and empowering experience that can positively impact your life in numerous ways. Whether you’re just beginning your journey or have been on it for a while, remember that every step you take toward a healthier lifestyle matters. Take pride in the progress you make, no matter how small, and celebrate your achievements along the way.

If you haven’t started your fitness journey yet, now is the perfect time to take that first step. Embrace the opportunity to prioritize your health, well-being, and happiness. Remember, every fitness journey is unique, and there is no right or wrong path to follow. It’s about finding what works for you and creating sustainable habits that align with your goals and values.

Your fitness journey is not just about physical transformation; it’s also about improving your mental and emotional well-being. It’s an opportunity to discover your inner strength, challenge your limits, and unlock your full potential. Embrace the journey as an opportunity for self-discovery and growth.

Throughout your fitness journey, it’s essential to practice self-compassion and kindness. Be patient with yourself and recognize that progress takes time. There will be ups and downs, setbacks and obstacles, but remember that each setback is a chance to learn, grow, and come back even stronger.

Surround yourself with a supportive network of friends, family, or like-minded individuals who share your passion for a healthier lifestyle. Seek inspiration from success stories and individuals who have overcome challenges similar to yours. Their stories can serve as a reminder that you’re not alone and that your goals are achievable with dedication and perseverance.

Lastly, remember that a fitness journey is not just a temporary phase but a lifelong commitment to your well-being. Embrace the changes you make as lasting lifestyle choices rather than quick fixes. Continually reassess your goals, set new challenges, and adapt your routines as you progress. Embrace the joy of movement, nourish your body with wholesome foods, and prioritize self-care in all aspects of your life.

Your fitness journey is an ongoing adventure, full of growth , self-discovery, and opportunities for a healthier and happier life. Embrace it with enthusiasm, dedication, and an open mind. Believe in yourself, stay committed to your goals, and never forget the incredible potential that lies within you.

As you embark on or continue your fitness journey, remember that the power to transform your life is in your hands. You have the ability to create a healthier, stronger, and more vibrant version of yourself. Embrace the journey, enjoy the process, and savor the rewards of a fitter, happier, and more fulfilling life.

Thank you for joining us on this fitness journey! We hope you found our The Ultimate Roadmap to an Empowering Fitness Journey blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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FAQs about Fitness Journey

What is a fitness journey.

A fitness journey refers to the process of adopting a healthier and more active lifestyle with the goal of improving physical fitness, overall well-being, and achieving personal fitness goals.

How do I start my fitness journey?

To start your fitness journey, begin by setting clear and realistic goals, assessing your current fitness level, and designing a fitness plan that includes a variety of exercises and activities. Start with small steps and gradually increase intensity and duration as you progress.

What are the benefits of embarking on a fitness journey?

Embarking on a fitness journey offers numerous benefits, including improved cardiovascular health, increased strength and endurance, weight management, stress reduction, enhanced mood, and mental well-being, increased energy levels, and reduced risk of chronic diseases.

How long does a fitness journey usually take?

The duration of a fitness journey varies for each individual and depends on factors such as starting fitness level, goals, consistency, and dedication. It is important to view fitness as a lifelong journey rather than a short-term endeavor, as maintaining a healthy lifestyle is a continuous process.

What should I include in my fitness journey plan?

Your fitness journey plan should include a combination of cardiovascular exercises, strength training, flexibility exercises, and adequate rest and recovery. It should be tailored to your goals, preferences, and fitness level. It is also important to incorporate proper nutrition and hydration into your plan.

How do I stay motivated during my fitness journey?

To stay motivated, set specific and realistic goals, track your progress, celebrate achievements, find activities you enjoy, vary your workouts, seek support from friends or a fitness community, reward yourself for milestones, and remind yourself of the benefits and positive changes that come with a consistent fitness routine.

What are some common challenges people face during their fitness journey?

Some common challenges during a fitness journey include lack of motivation, time constraints, plateaus in progress, dealing with injuries or setbacks, balancing fitness with other responsibilities, and overcoming self-doubt or negative thoughts. It is important to stay resilient, adapt to challenges, and seek support when needed.

Can I embark on a fitness journey without a gym membership?

Absolutely! A fitness journey can be pursued without a gym membership. There are numerous options for home workouts, outdoor activities, bodyweight exercises, and fitness classes or programs available online. It's important to find activities that suit your preferences and fit your lifestyle.

What are some effective exercises for a fitness journey?

Effective exercises for a fitness journey include activities such as running, walking, cycling, swimming, strength training with weights or resistance bands, yoga, Pilates, HIIT (High-Intensity Interval Training), and functional training exercises that engage multiple muscle groups. Choose exercises that align with your goals and preferences.

How can I track my progress during my fitness journey?

You can track your progress by keeping a fitness journal, recording workout sessions, tracking measurements, monitoring changes in weight or body composition, using fitness apps or wearable devices, and assessing improvements in endurance, strength, flexibility, or performance. Regularly review your progress to stay motivated and make necessary adjustments to your fitness plan.

Meet Pradeep Singh, your go-to guide for all things fitness, health, and motivation. With over 7 years in the field, Pradeep brings a blend of expertise and real-world experience to his writing. From workout tips to healthy living insights, he simplifies complex topics, making fitness accessible for everyone. His authentic approach and genuine passion aim to inspire and support your wellness journey. Get ready to embark on a path to a healthier lifestyle with Pradeep as your trusted companion and motivator.

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Cardio Fitness • General • Gym Fitness

How to start going to the gym: a guide.

Starting your fitness journey is a transformative step towards a healthier and happier you. In this guide, we’ll share with you some of the essential aspects of starting your 30-minute gym routine (if you’re just starting), providing practical advice and motivation to help you navigate the exciting world of fitness. Whether you’re new to the […]

Published: 1/22/24

Starting your fitness journey is a transformative step towards a healthier and happier you. In this guide, we’ll share with you some of the essential aspects of starting your 30-minute gym routine (if you’re just starting), providing practical advice and motivation to help you navigate the exciting world of fitness. Whether you’re new to the gym or returning after a hiatus, we’ve got you covered. Embrace the empowering journey of self-improvement, discover the joy of breaking a sweat, and witness the positive changes unfolding in both your body and mindset. Your fitness evolution starts here!

Key Components of a Successful Gym Routine

Keeping a consistent gym routine involves grasping the fundamental components that play a pivotal role in enhancing your overall fitness. Whether you’re going solo or trying partner workouts, here’s a look at the key elements that should be part of your successful gym routine:

1. Strength Training

• Free Weights: Incorporate exercises with dumbbells, barbells, and kettlebells to engage multiple muscle groups and improve functional strength.
• Weight Machines: Utilize resistance machines to target specific muscle areas with controlled movements, making them ideal for beginners.
• Bodyweight Exercises: Integrate bodyweight workouts like push-ups, squats, and lunges for functional strength and flexibility.

2. Aerobic Exercise

• Running: Lace up your shoes and hit the treadmill or venture outdoors for a cardiovascular workout that boosts endurance and burns calories.
• Cycling: Whether on a stationary bike or cycling through scenic routes, this low-impact exercise is excellent for cardiovascular health.
• Elliptical Machines: Enjoy a low-impact alternative that mimics running without the stress on your joints, making it suitable for various fitness levels.

3. Flexibility Exercises

• Dynamic Stretching: Incorporate dynamic stretches into your warm-up routine to improve blood flow, flexibility, and joint mobility.
• Static Stretching: Post-workout, engage in static stretches, holding each stretch for 15-60 seconds, to enhance flexibility and reduce muscle tension.
• Yoga: Explore yoga sessions to not only improve flexibility but also promote relaxation and mental well-being through mindful movement and breath control.

Importance of Goal Setting

A successful gym journey involves more than just lifting weights and breaking a sweat—it’s about setting clear and achievable fitness goals. Here’s why goal setting is the cornerstone of your path to a healthier you:

• Guiding Compass: Your fitness goals act as a guiding compass, directing your workouts with purpose and intention. They provide a roadmap for your journey, ensuring every step contributes to your overall success.
• Fueling Motivation: Goals serve as powerful motivators, igniting the passion needed to push through challenges. Whether you’re aiming for weight loss, muscle gain, or improved mental health, having a target in mind keeps you driven and focused.
• Setting the Tone: Clear objectives set the tone for your entire fitness routine. They create a foundation for your workouts, helping you tailor your exercises, intensity, and duration to align with your specific aspirations. This is especially important in your morning exercise routine .

Incorporating goal setting into your gym routine transforms exercise from a mere activity to a purpose-driven journey. So, take a moment to define your objectives—whether they’re about sculpting your physique, enhancing endurance, or finding mental clarity—and let them be the driving force propelling you toward your fitness aspirations.

Different Types of Gyms

Selecting the right gym sets the stage for a successful fitness journey, and with the diverse options available, it’s essential to make an informed decision. Explore the various types of gyms to find the perfect fit for your unique preferences and fitness goals:

1. Specialized Studios

Specialized studios cater to those with specific workout preferences, offering a focused environment for targeted exercises. Consider these options:

• Yoga Studios: Immerse yourself in the tranquility of a yoga studio, perfect for enhancing flexibility, balance, and mindfulness.
• Spin Classes: Join a spin studio for high-energy cycling sessions, ideal for cardiovascular health and lower-body strength.
• Strength Training Studios: Explore spaces dedicated to strength training, equipped with free weights and machines for building muscle.

It’s worth noting that specialized studios can limit the type of fitness activities you can engage in and a more full service gym may be more appropriate for someone trying to find their fitness groove. For example, Chuze provides group fitness classes that cover these same types of workouts, and also has standard gym workout equipment along with extra amenities.

2. Full Service Gyms

Full service gyms provide a one-stop-shop for all your fitness needs, offering a comprehensive range of amenities, equipment, and classes. Factors to consider include:

• Amenities: Access facilities like saunas, swimming pools, and locker rooms for a complete post-workout experience.
• Equipment Variety: Enjoy a wide array of exercise equipment, ensuring you have everything you need to diversify your workouts.
• Class Diversity: Engage in various classes, from cardio workouts and strength training to yoga and dance, catering to diverse fitness preferences.

Full service gyms, such as Chuze, allow beginners to explore different fitness exercises and routines that work best for them instead of committing them to one type of workout class!

3. Community-Centric Gyms

Some gyms prioritize a sense of community, fostering a supportive environment for individuals of all fitness levels:

• Group Fitness Classes: Join classes that encourage camaraderie, creating a motivating atmosphere for achieving shared fitness goals.
• Personalized Training: Access to personal trainers who provide tailored guidance, ensuring your workouts align with your specific objectives.
• Social Spaces: Gyms with communal spaces create opportunities to connect with fellow fitness enthusiasts, fostering a sense of belonging.

4. Budget-Friendly Options

If budget considerations are paramount, explore affordable gym options without compromising on essential amenities:

• Basic Gym Chains: Many budget-friendly chains provide the necessary equipment and classes for a no-frills, cost-effective fitness experience.
• Local Community Centers: Check out community centers that offer gym facilities at affordable rates, contributing to both your physical and financial well-being.

5. Virtual Fitness Platforms

In the digital age, virtual fitness platforms (such as our iChuze digital fitness program) have gained popularity, allowing you to work out from the comfort of your home:

• Online Classes: Access a variety of classes and workouts through virtual platforms, providing flexibility in your fitness routine.
• Tech-Integrated Equipment: Explore gyms equipped with virtual training tools, combining technology with traditional fitness for an innovative experience.

Beach Activities in San Diego

Building a beginner-friendly workout routine.

Your fitness journey as a beginner requires a well-crafted plan that balances simplicity and effectiveness. Here’s a guide to building a beginner-friendly workout routine, complete with sample workout plans:

• Cardiovascular Exercise: Kickstart your workout with 20-30 minutes of aerobic activity. Options include brisk walking, cycling, or using cardio machines like the treadmill.
• Strength Training: Build overall strength with a mix of bodyweight exercises, free weights, or weight machines. Include exercises like squats, lunges, and dumbbell workouts.
• Flexibility Work: Dedicate time to stretching exercises to enhance flexibility and prevent injuries. Focus on dynamic stretches before your workout and static stretches afterward.

Sample Beginner’s Workout Plan (3 Days/Week):

Follow this simple and effective workout plan designed for beginners:

Day 1: Cardio

• 20 minutes on the treadmill
• 15 minutes on the stationary bike

Day 2: Strength Training

• Bodyweight squats: 3 sets of 10 reps
• Dumbbell chest press: 3 sets of 12 reps
• Plank: 3 sets of 30 seconds to 1 minute hold
• Bicycle Crunches: 3 sets of 15 reps (each side)

Day 3: Flexibility

• Dynamic stretching routine

This beginner’s plan incorporates a balance of cardiovascular exercise, strength training, and flexibility work, ensuring a holistic approach to your fitness journey. Feel free to adjust the intensity and duration based on your comfort level and gradually increase as you gain confidence and strength. Remember, the key is consistency and enjoyment as you progress towards your fitness goals.

Overcoming Gym Intimidation and Anxiety

Feeling nervous about the gym is normal, and overcoming that initial hesitation is crucial for a positive fitness journey. Combat gym intimidation with these practical strategies:

• Choosing Off-Peak Hours: Experience a less crowded gym during off-peak times. This allows for a more comfortable and private workout environment, easing feelings of self-consciousness.
• Starting Slow: Begin with familiar exercises to build confidence and a sense of familiarity within the gym. Gradually explore new equipment at your own pace, focusing on exercises you feel comfortable with.
• Buddy System: Bring a friend along for mutual support. Having a workout buddy can alleviate anxiety, provide encouragement, and make the gym experience more enjoyable.
• Group Classes: Participate in group fitness classes where the group dynamic fosters a sense of community. Group classes often have an instructor guiding the session, offering additional support and motivation.
• Virtual Workouts: If the gym setting is still overwhelming, consider starting with virtual workouts at home. Many fitness apps and online platforms (such as our iChuze online fitness program + app ) offer beginner-friendly routines, allowing you to build confidence before transitioning to the gym.
• Professional Guidance: Consider joining a group fitness class (such as our Team Training or Lift Lab ), even if just for a few sessions. A certified coach can provide guidance, create a workout plan, and offer support in navigating the gym after the session.

Following Gym Etiquette

To maintain a positive gym environment and ensure a harmonious workout space for everyone, it’s crucial to adhere to basic etiquette guidelines:

• Clean Equipment: Wipe down machines after use to promote cleanliness and hygiene. This simple act demonstrates respect for fellow gym-goers by leaving the equipment in a sanitary condition for the next user.
• Mind Your Noise: Keep noise levels in check, including avoiding loud conversations or music without headphones. Additionally, be mindful when dropping weights, as excessive noise can disrupt the concentration of others.
• Respect Personal Space: Be aware of personal space, especially during crowded hours. Allow others enough room to perform their exercises comfortably, and avoid unnecessarily occupying shared spaces.
• Share Equipment: Be considerate by allowing others to work in between your sets, especially during peak hours. Share the equipment, and communicate with fellow gym-goers if there’s a need to alternate.
• Time Management: Respect the time limits on equipment during busy periods. Be mindful of others waiting and try to complete your workout efficiently.
• Return Equipment: After using free weights or other portable equipment, return them to their designated places. This ensures that others can easily find and use the equipment without disruption.
• Silence Your Phone: Keep your phone on silent mode or vibrate to minimize disturbances. If you need to take a call, step outside the workout area to avoid disrupting those around you.
• Proper Attire: Wear appropriate workout attire and footwear. This not only contributes to a professional and respectful atmosphere but also ensures your safety during exercises.

Your Fitness Journey Starts Here

Starting your gym journey is a rewarding venture that contributes to your physical and mental well-being. Chuze Fitness , with its commitment to providing an awesome yet affordable gym experience, is an excellent choice for beginners, seasoned gym goers, and group fitness classes alike. Remember, your fitness journey is unique, and the key is to enjoy the process. So, put on your workout clothes, pack your gym bag, and take the first step towards a healthier, happier you. Your fitness adventure awaits!

Explore our list of nearby locations scattered across California, Arizona, Colorado, Texas, Georgia, Florida, and New Mexico. Whether you’re in search of gyms in El Paso or gyms in Orange County , we’re here to assist you in reaching your fitness goals. Experience positive change for yourself.

• Nerd Fitness. 6 Gym Workouts for Beginners (How to Train in a Gym) . https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-need-to-know/ .
• RxFit. How to Start Going to the Gym: A Beginner’s Guide. https://rxfit.co/how-to-start-going-to-the-gym/ .

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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It’s time for your 2023 fitness journey—here’s how to get started

Here's how to help the new you achieve those fitness goals. 

By Sandra Gutierrez G. | Published Jan 15, 2023 9:00 AM EST

A new year is always a fresh opportunity to start your fitness journey. This can mean anything, whether you’d just like to get off the couch more often, want to run a 5K, or are hoping to win a bodybuilding competition by 2024. 

You may not be sure about how to achieve your goals, but that’s ok. Having the motivation to get out there is half the battle, and we want to help you along your way. 

PopSci has a number of science-backed fitness stories to guide you in this new era. You’ll learn how to make the best of your workouts, how to get gains safely and consistently, and how to keep your body healthy along the way. 

Understand how to build muscle

Fitness novices might think getting buff is just about lifting heavy objects over and over again. In a nutshell, it sort of is, but there’s a lot more to it. Learning about muscles and how your body builds them will help you understand concepts like hypertrophy and failure, and allow you to get the most out of each workout. 

Our guide on how to get muscle gains will walk you through that process and explain how resting is as important as going to the gym, and how protein is a crucial element your body needs to build more mass.

[Related: You should definitely rotate your workouts ]

Food restrictions like veganism can seem like an added layer of difficulty when it comes to including enough protein in your diet, but getting those gains doesn’t require you to become a carnivore. If you need guidance, head on over to our vegan guide on how to get muscle gains and learn about the foods that will give you the nutrients you need to achieve your fitness goals.  

Don’t forget to warm up

Whatever sport or discipline you choose, one of the most common mistakes fitness noobs make when they start working out is to skip warmups. They can seem boring and pointless because you may feel like you don’t actually need them, but trust us: your body does. Warming up properly before you go for a jog or start lifting will help you perform better and prevent injuries in the long run, which will allow you to take your fitness journey even further. 

But before you repeat the same stationary stretches you might remember from PE class, give dynamic warmups a try . These exercises will not only tell your brain it’s time to move—which is especially important after sitting at a desk for a while—but will also prepare your body for physical activity by getting your blood flowing and your heart rate up.

Help your body recover

You may think that when it comes to exercise, more is better. And since you’re already motivated and proud of your effort, why not keep going? Well, giving your body time to recover is also essential to your fitness journey. 

But other than resting, there are other techniques you can use to help your muscles feel better after a heavy workout . That annoying and painful soreness you feel around 24 hours after your last gym session is a result of muscle damage, and recovery techniques can help you handle the pain and help tissue heal faster. 

From classic stretching to foam rollers, ice baths, and massages, our guide on what works when it comes to recovery can be exactly what you need when your muscles are so sore that getting off your chair comes with excruciating pain. 

Once you’re at least a couple of months into your journey and have made a little progress, you might find yourself hitting a wall that makes results harder to come by. This is normal and happens to a lot of people as their bodies change. To get back on that progress train, you might need more data about what you’re putting into your body, and tracking your nutrition can be incredibly useful for that.

Knowing your maintenance rate—the number of calories you burn simply by existing—can give you a baseline to adjust the number of calories you eat every day to keep the muscles growing and fat-burning going. 

It’s important to know that monitoring your food can be a slippery slope to unhealthy habits, so make sure to do it only for short periods of time, and to follow experts’ recommendations regarding calorie surplus and deficit. And if you don’t know what those are, don’t worry—it’s all in our guide. 

Measure progress

Data not only shows you how much to eat but also how far you’ve come. Gathering information about your workouts will make it easier to measure your progress, and you’ll be able to celebrate even the smallest victories so you can push yourself a bit further. 

Getting a fitness tracker can help compile all the statistics you need to keep going and improving—all you need is to put it on and go do your best. And if you don’t know which wearable to get, we have some recommendations that might lead you in the right direction. 

The type of device you get will highly depend on your budget and your preferred activity, but there are a lot of options to choose from, and they can all give you that extra motivation you need to face another day of your fitness journey.  

Try getting a little help from supplements

Nutritional supplements can help get your body what it needs to perform better, stay healthy, and build muscle. But a quick trip to your local drugstore is enough to get anyone incredibly confused. The market is saturated with options, so which supplements actually work?

[Related: The three strength exercises everyone should do ]

When it comes to building muscle and improving performance, science has only found two supplements that will help . Learning how to take them and how they work for your body will help you have a better understanding of your process. Keep in mind that you may need to consult a doctor before you start supplementing your nutrition, and also remember supplements don’t do miracles. Moving, resting, and, above all, patience, will keep you on a good path to your fitness goals. 

Sandra Gutierrez is the former Associate DIY editor at Popular Science. She makes a living by turning those “Wait, I can make that!” moments she has while browsing the internet into fully-fledged stories—and she loves that. Contact the author here.

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6 Weeks to Fitness for Absolute Beginners

Verywell / Ryan Kelly

Whether you've taken a long break from exercise or you're just getting started, this six-week program is the perfect place to begin. You'll establish an exercise routine with simple, straightforward workouts that progress from week to week.

The workouts provided are only suggestions and won't work for everyone. You can modify them as needed to fit your fitness level, schedule, and preferences.

Prepare for Your Workouts

Before you get started, there are a few key points to make sure you have addressed:

• Consult with your healthcare provider. You should always talk to your doctor before starting or intensifying a workout routine, especially if you have any injuries or health conditions.
• Gather your equipment . For the strength workouts, you'll need home workout equipment like dumbbells, an exercise ball, resistance bands , a medicine ball , and a mat. If you're new to strength training, make sure that you familiarize yourself with the basics and know how to choose the right weight.
• Record your vital statistics . This information will be especially important if you want to track weight loss progress.
• Prepare for your workouts . The cardio workouts are designed to be done on any cardio machine or outside. If machines aren't your thing, you can substitute your own workouts (videos, classes, outdoor exercise, etc.) or choose something else you enjoy.

Focus on Monitoring Intensity

Intensity is an important aspect of your cardio workouts. Monitoring intensity can help you learn how your body feels during different activities. You can monitor intensity in several ways, including:

• The Talk Test
• Monitoring Your Heart Rate

Your goal this week is to focus on the intensity of your workouts . During each cardio workout , use one of the methods above to track how you feel and match your Perceived Exertion to the suggested levels.

Most workouts will be at a moderate level , which means you'll be just out of your comfort zone but not huffing and puffing. Pay attention to how you do this week to get a sense of your exercise intensity.

Day 1: Cardio, Strength, and Stretch

These workouts are short and simple and should take you 35 to 45 minutes.

• Workout 1 : Beginner cardio — Length : 20 minutes
• Workout 2 : Basic strength — Equipment Required : Light dumbbells, an exercise ball , or chair and a mat— Length : 10 to 15 minutes
• Workout 3 : Soothing stretch

Day 2: Walking and Stretch

Today you don't have a structured workout schedule to follow, but a simple walking workout and a seated stretch to relax your shoulders, neck, and back.

• Workout 1 : Take a brisk 10-minute walk
• Workout 2 : Seated stretch  

Day 3: Cardio, Strength, and Stretch

Today your schedule is the same as Day 1 but with a new cardio workout. Today you'll choose either a 13-minute walking workout or a 10-minute cycling workout, but feel free to combine the workouts if you want something longer. 

• Workout 1 : Beginner walking or cycling — Length : 10 to 13 Minutes
• Workout 2 : Basic strength— Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 10 to 15 minutes

Day 4: Active Rest

There's nothing on your schedule today, but try to stay active by taking breaks, walking, stretching, and moving. Here are a few ideas:

• Sit on an exercise ball while watching TV
• Take the stairs at least 3 times
• Use your lunch break to take a 10-minute walk
• Walk the dog for an extra 5 minutes

Day 5: Walking and Stretch

• Workout 2 : Seated stretch— Length : 5 to 10 minutes 

Day 6: Cardio, Strength, and Stretch

• Workout 1 : Beginner cardio— Length : 20 Minutes
• Workout 3 : Basic stretch

Week 2 brings some small changes that will help you slowly progress. You'll have new, longer cardio workouts and you'll be doing an added set of each exercise during your strength training workouts. 

You can modify the workouts to fit your fitness level, schedule, and goals. Listen to your body and take extra rest days as needed.

Focus on F.I.T.T.

• Frequency . This week, you'll be doing cardio 3 times and strength training 3 times, which follows the basic exercise guidelines for improving your health. You'll gradually add more frequent exercise as you progress through the program.
• Intensity. During the first few weeks, you'll focus on achieving moderate intensity—about a Level 5 to 6 on the Perceived Exertion Scale . As you progress through the program you will gradually change the intensity levels of your workouts with interval training and other techniques.
• Time . Your workouts started at about 10 to 20 minutes. Each week, you will gradually add time to your workouts to build endurance and help you burn more calories.
• Type . It's important to do activities you enjoy, but you also want to cross-train and mix things up to keep both your body and mind engaged. You'll choose new activities to add to your routine later in the program.

This week, your focus is on the F.I.T.T. principle, which guides us in setting up workout programs. This principle includes:

When you workout at a sufficient intensity, time, and frequency, you'll start to see changes in your weight, body fat, endurance, and strength. Once your body adjusts to your current FITT levels, you'll need to manipulate one or more of them—and this program will help you learn how to do that.

Your cardio workout this week builds on last week's basic workout by adding 5 minutes. Your strength workout is the same, but you'll do 2 sets of each exercise with a brief rest in between. 

• Workout 1 : 25-minute cardio
• Workout 2 : Basic strength— Equipment Required: Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

You'll do your walking workout with an added 5 minutes today and finish up with the seated stretch for the back, neck, and shoulders.

• Workout 1 : Take a brisk 15-minute walk
• Workout 2 : Seated stretch

Your new cardio workout involves interval training with any machine or activity of your choice.

• Workout 1 : Basic intervals — Length : 21 minutes
• Workout 2 : Basic strength— Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

There's nothing on your schedule today, but try to stay active by taking breaks, walking, stretching, and moving. Here are some ideas:

• Do crunches or pushups while you watch TV
• Play an active video game like the Wii Fit Plus
• Stretch for a few minutes before bed
• Workout 1 : 25-Minute cardio
• Workout 2 : Basic strength — Equipment Required : Light dumbbells, an exercise ball or chair, and a mat— Length : 2 sets of each exercise, 10 to 20 minutes

This week, you'll see some big changes in your schedule. You'll be upping the ante by splitting your cardio and strength workouts, giving you 3 days of cardio and 2 days of strength training.

By splitting your workouts, you can give more energy to each routine, which can help improve your performance and do more with your exercise time.

Focus on Tracking Progress

One of the most important things you'll do on your exercise journey is to track your progress. Knowing where you are and how you're improving is essential for staying motivated and knowing you're on the right track. Here are a few suggestions:

• Health improvements. Exercise can do more for you than just help you lose weight. It can also improve your health . You might sleep better, have more energy, or feel like your daily tasks are easier. Think about what you'd like to improve (e.g, being able to walk up the stairs at work without passing out, being able to play with your kids or grandkids without getting tired, etc.) and make a note of it in your weekly checklist. Each week, check to see how far you've come.
• Strength and endurance. It's motivating when you see and feel yourself getting stronger. Keeping track of how many sets, reps, and how much weight you're using each week can tell you if you're getting stronger. You might also notice exercises are getting easier.
• Weight loss. Weight loss is another common gauge of how you're doing with your workout, but remember that weight loss is often slower than you might expect and it can take weeks or months to see significant changes. Weighing yourself,  taking your measurements ,  getting your body fat tested , and/or noticing how you look or how your clothes fit can help you keep track of your progress.
• Workouts completed. You might decide to focus less on the results and more on your fitness journey. Setting a goal to complete a certain number of workouts each week can help you stay focused on the process while celebrating your accomplishments.

Day 1: Cardio and Stretch 

Today's cardio workout builds on previous workouts, taking you up to 30 minutes of continuous exercise. 

• Workout 1 :  30-minute cardio
• Workout 2 :  Stretch with bands

Day 2: Total Body Strength and Yoga 

Today's strength training workout offers more exercises than previous workouts, which means more intensity and challenge. For this workout, you'll perform 2 sets of 15 reps of each exercise, resting 20 to 30 seconds between sets. 

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell (substitute dumbbells if needed), a step or bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes
• Workout 2 :  10-minute yoga (optional)

Day 3: Active Rest 

There's nothing on your schedule today, but stay active by taking breaks, walking, stretching, and moving. Here are a few ideas:

• Walk around the house every time a commercial comes on during your favorite TV show
• Walk 2 laps around the parking lot at work before you start your day
• Wear a  pedometer  throughout the day and try to get at least 5,000 steps

Day 4: Interval Cardio and Stretch 

Today's new interval workout increases your workout time to 25 minutes and it also takes you a little further out of your comfort zone. 

• Workout 1 :  Interval cardio — Length : 25 minutes

Day 5: Total Body Strength 

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell (substitute dumbbells if needed), a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 6: Cardio and Stretch 

You get a breather this week to take some time to settle into your new workout schedule. You'll do the same workouts as last week with no new routines, challenges, or changes.

Give yourself time to master the exercises, get into the habit of showing up for your workout, and reflect on how the routine is working for you.

Focus on Rewarding Yourself 

Staying motivated to exercise isn't always easy, but rewarding yourself for accomplishing your goals can help. This week, your goal is to figure out how to reward yourself. Here are a few suggestions:

• Download new music
• Plan a future trip or adventure
• Schedule a massage, facial, or other spa treatment
• Spend some time doing your favorite activity
• Take some time to read a book, listen to music, or relax

How will you reward yourself this week? Plan it now so you can look forward to it all week long.

Day 1: Cardio and Stretch

Day 2: total body strength.

• Workout 1 :  Total body strength — Equipment Required : Dumbbells, a barbell, a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 3: Active Rest

There's nothing on your schedule today, but you can stay active by:

• Declaring a "no TV" night and play games with your family
• Seeing how many activities you can do today without sitting down
• Sitting on an exercise ball while working on the computer 
• Taking a 20-minute walk

Day 4: Interval Cardio and Stretch

• Workout 1 : Interval cardio
• Workout 2 : Stretch with bands

Day 5: Total Body Strength

• Workout 1 : Total body strength— Equipment Required : Dumbbells, a barbell, a step or weight bench, an exercise ball, and a resistance band— Length : 2 sets of 15 reps, 30 to 45 minutes

Day 6: Cardio and Stretch

• Workout 1 : 30-minute cardio

You're getting to the end of the program and, after last week's rest, you're increasing the challenge this week with brand new workouts and a bonus exercise day. You'll be exercising 6 days this week (though you can always take an extra rest day if you need it).

Focus on Stress Relief

This week, focus on your stress levels. Specifically, how stressed are you, and are your workouts helping relieve some of that stress? Whether you're doing intense cardio or a relaxing stretch, exercise may help relieve tension, improve your concentration, and give you the energy to accomplish more each day.

How do you feel after your workouts? Do you feel energized and ready to face the day? If so, you're on the right track. If you feel drained, that can be a sign that you're doing too much and may need more rest. 

Day 1: Cardio Medley and Stretch

Today's cardio workout takes you through a 40-minute routine using a treadmill, elliptical trainer, and a stationary bike. 

• Workout 1 :  Cardio medley — Equipment Required : Treadmill, elliptical, and stationary bike (or any 3 cardio machines)
• Workout 2 : Basic stretch

Day 2: Total Body Supersets and Yoga

Today's strength workout takes you to the next level with new (and tougher) exercises and a brand new format that adds intensity and saves time.

• Workout 1 :  Total body supersets — Level : Beginner/Intermediate— Equipment Required : Barbell (can sub dumbbells here if needed), various weighted dumbbells, a step or bench, and an exercise ball— Length : 40 to 60 minutes
• Workout 2 :  Morning and evening yoga

There's nothing on your schedule today, but try to stay active as much as you can by taking breaks, walking, stretching, and moving.

Today you get a brand new interval cardio workout that involves both hills and sprints to push the intensity to a Level 8 on the Perceived Exertion Chart.

• Workout 1 :  Interval cardio — Length : 30 minutes
• Workout 2 : Seated stretch

Day 5: Total Body Supersets

• Workout 1 :  Total body supersets — Equipment Required : Various weighted dumbbells, a step or platform, barbells, and an exercise ball— Length : 40 to 60 minutes

Today's workout is simple and straightforward, moving between Level 5 and 6.

• Workout 1 : Cardio endurance Workout 2 : Stretch with bands

Day 7: Bonus Cardio

This week, you're increasing the challenge by adding a bonus cardio workout. Choose any activity and work at a steady, moderate pace for at least 20 minutes. 

Congratulations for making it this far! It isn't easy to start an exercise program, and it's even harder to sustain it. You've done just that by sticking with the program.

You're wrapping up this week with the same schedule and workouts you followed last week.

Focus on What's Next

It's important to maintain the momentum you've worked so hard to create. One way to do that is by thinking about what's next. You can continue with the same routine or you can change up your workout or learn about exercise progression .

• Workout 1 : Cardio Medley— Equipment Required : Treadmill, elliptical and stationary bike (or any 3 cardio machines)— Length : 40 minutes
• Workout 2 :  Basic stretch

Even though there's nothing specific planned today, get creative about finding ways to stay active throughout your day.

• Workout 1 :  Interval cardio Workout 2 : Seated stretch
• Workout 1 : Total body supersets— Equipment Required : Dumbbells, a step, barbells, and an exercise ball— Length : 40 to 60 minutes
• Workout 1 : Cardio Endurance— Length : 35 minutes
• Workout 2 : Stretch with Bands

Stick with the same bonus cardio you did last week or choose something new.

Romero SA, Minson CT, Halliwill JR. The cardiovascular system after exercise .  J Appl Physiol (1985) . 2017;122(4):925-932. doi:10.1152/japplphysiol.00802.2016

Spees CK, Scott JM, Taylor CA. Differences in amounts and types of physical activity by obesity status in US adults .  Am J Health Behav . 2012;36(1):56-65.

Ruegsegger GN, Booth FW. Health benefits of exercise .  Cold Spring Harb Perspect Med . 2018;8(7):a029694. doi:10.1101/cshperspect.a029694

Koliaki C, Spinos T, Spinou Μ, Brinia Μ-E, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults .  Healthcare (Basel) . 2018;6(3):E73. doi:10.3390/healthcare6030073

Strohacker K, Galarraga O, Williams DM. The impact of incentives on exercise behavior: a systematic review of randomized controlled trials .  Ann Behav Med . 2014;48(1):92-99. doi:10.1007/s12160-013-9577-4

Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults .  Front Physiol . 2014;5:161. doi:10.3389/fphys.2014.00161

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

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18 Fitness Tips These Trainers Always Give Their Beginner Clients

By Alexa Tucker

If you're new to working out (or if you're just thinking about incorporating fitness into your life), first thing's first—congrats. Deciding to be more active is an incredible first step to cashing in all of the amazing benefits of exercise , from better moods to improved sleep to all-around higher confidence.

But once you've resolved to start working out , that's where things can get a little overwhelming. With all of the chatter about the magic workout to do or the perfect amount of time to spend in the gym, it's hard to know where to start. And if you're not clear about what you're doing (or why you're doing it), it can be easy to throw in the towel when things don't go as planned.

Let these 18 star trainers be your guide. They help clients progress from beginners to fitness fanatics all the time, so they know what it takes to set yourself up for success. And, hey, they were all once beginners, too. Here are the habits, strategies, and mindsets they swear by for people who are new to working out.

"The first step is truly taking the time to figure out your why, what, and how. The questions I ask my clients are: Why are you adding fitness and wellness into your life now? In what ways will your life be different when you have fitness in your life on a regular basis? And how are you going to include fitness into your lifestyle today, and this week? Once you know the why, what, and how, the mindset is 'just do it.' Nike got it right with that one." —Amelia DiDomenico, owner of Amrose Fitness Studio , @amrosefitness

"If you are just starting a new workout program, don't overcommit or over-perform! Try starting with three days a week, and schedule it into your week like a doctor's appointment. No need to take a full class—stay for 30 minutes, or try a short private training session or an at-home workout. You want to make sure you are working yourself into shape safely and effectively. Then, after week four, try adding another 30 minutes every other week. You'll be surprised how empowered you'll feel!" —Anna Kaiser, celebrity trainer and founder of AKT , @theannakaiser

"You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. And remember that it takes time and consistency to build your body, but one workout can put you in a better mood. You leave it all in the gym: the annoying boss, the argument with your best friend, being stuck in traffic… It’s like you get to press reset." —Valerie Waters, celebrity trainer and creator of Valslides , @valeriewaters

"Motivation is what gets you started, but making things a habit is how you keep the longevity of an active lifestyle. Having friends, family, and coworkers that exercise with you can help you to persevere. Try to find workout buddies to do healthy things together. Also, what you do outside the gym will have a big influence on the workouts you do inside the gym—making positive changes in your nutrition, hydration, sleep, and stress levels will create big results." —Noam Tamir, founder of TS Fitness , @tsfitnessnyc

“My best advice for beginners is to find something you enjoy and focus on small, incremental progress each day. I believe that we get the best results from consistency, and in order to be consistent we need to enjoy the journey. That’s why I like to focus on small daily goals—small goals completed each day make for big progress over time and give us a sense of accomplishment daily.” —Milan Costich, celebrity trainer and owner and founder of PREVAIL Boxing , @milancostich

"Wearing old, broken-down shoes can negatively impact your joints and ligaments, especially if you're running, sprinting, or doing plyometrics. So selecting the correct shoes for your workout is important: For instance, tennis shoes are built for lateral movements. If you're lifting weights, you will want a harder, flatter bottom of your shoe so you feel more connected to the floor. And if you are a runner, most specialty running stores will give you a stride assessment to help decide what shoes are best for your arch, heel strike, and foot width. Invest in the shoe that can be as diverse as possible in the gym and outside, but gives you the correct support your foot needs." —Ashley Borden, celebrity trainer, @ashleybordenfitness

"Start slow, set realistic goals, be gentle with your body and take breaks as often as necessary. Making the commitment to begin a new workout is hard enough, so if you’re not honest about your physical fitness level and go too hard, you’re setting yourself up to potentially burn out or get injured, and that’s so far from the intended goal." —Lauren Kleban, celebrity trainer and creator of LEKfit , @lekfit

"Be patient with yourself—you will have setbacks, and every day will not be perfect. The key is to be persistent and keep moving forward. The only thing constant in life is change, so we should be prepared to make changes to be the best version of ourselves." —Latreal Mitchell, celebrity trainer and Previnex fitness ambassador, @latrealmitchell

"I always want my new clients to know that the journey they're about to embark upon tends to be the road less traveled. Those mental battles are hardest to deal with in the beginning stages so stay humble, stay committed, and know that the benefits far outweigh any difficulties. Wake up every day and remind yourself that self-care in all forms is the best decision you can make.” —Nick Malizia, master instructor at Burn 60 Studios , @burn60studios

“Warm-up before starting your routine—a proper warm-up [with dynamic stretching] is important to get the body ready for injury-free movement. Take time to stretch after your workout, and take rest days. There's plenty of time to build and progress. My other tips: Go into your new venture with a fun, can-do mentality. Set goals and reward yourself upon meeting them, like a massage, new gear, or a weekend away. Stay hydrated, and get yourself on a good nutrition plan—you need proper fuel in your body to succeed." —Julie Diamond, master instructor at Burn 60 Studios , @burn60studios

"Keep it basic, and don’t over-complicate your workouts. Too often people skip foundational exercises for workouts that look cool and are trendy. Mastering the basics truly takes time, so don’t rush through. A progressive basic workout program including exercises like squats, rows, lunges, and chest presses totally work and get great results." —Hannah Davis, founder of Body By Hannah , @bodybyhannah

"Be willing to look silly and make mistakes without judging yourself. Keep trying, and with every workout you’ll get better and better. Remember, the goal is progress, not perfection. And in a group environment, don’t compare yourself to anyone else in the room. While others may move seamlessly and appear to have superhuman strength, remember that they were once beginners too. Don’t compare your chapter one to someone else’s chapter eleven." —Franci Cohen, founder and CEO of Spiderbands , @francifit

“People come in with the expectation of long-term results happening fast, but people should look at fitness as a big picture and making exercise a part of their life routine, as opposed to an acute, momentary mindset. Also remember that working out is multi-faceted, and it's the combination of healthy eating and training together that creates the best results." —Jason Walsh, celebrity trainer and founder of Rise Nation , @risemovement

"Focus on the feels. Most fitness goals are long-term projects, but the one exception to this is how we feel, which can immediately and profoundly improve after a single workout. If you’re just starting out, tune into the positive vibes you feel after exercise and let that be your reward. Remember, even as a newbie, you’re only one workout away from a good mood." —Rob Sulaver, founding trainer at Rumble Boxing and Bandana Training , @bandanatraining

"I tell someone starting out to wear a heart rate monitor so they know how their body is responding to the physical stress of training. Workouts are much more fun if they make sense. That goes along with my motto: train smarter, not harder." Quick note: A heart rate monitor is a device you wear that tells you your heart’s beats per minute, so you can check it in real time during your workout. This gives you objective information about how hard your body is actually working, regardless of how hard you feel like you’re working, which is known as your rate of perceived exertion. How hard a workout feels can be influenced by factors like how much enjoy it, the temperature and humidity of the room you’re in, and more—but how you feel isn’t always entirely representative of how hard your body’s actually working. —Michelle Lovitt, celebrity trainer and founder of Lovitfitness , @mllovitt

"Set something other than an aesthetic goal. This can be a certain amount of weight you want to try to squat with, a distance you want to run, or maybe you just want to be able to do a push-up on your toes [instead of your knees]. The issue with aesthetic goals is that they're fleeting, and they won't keep you engaged enough to continue working during those tough times when you want to quit. There's no better feeling than accomplishing that goal. Trust me—that's how I got into fitness!" —Diana Mitrea, co-founder of Stronger With Time , @diana.fitness

"Make it easy for yourself not to find excuses. Lay your clothes out the night before or pack your bag. Sign up for classes or a trainer at the beginning of the week and put it in your calendar. Order your meals or meal prep or plan out your meals for the week, and make a list of go-to spots that have healthy food near your work, home, and gym. You could also sign up for a race—this gives you a specific training time frame. I know I can commit to things when there is a clear start and end date. It forces me to put in my best effort, and once I cross that finish line, I am overjoyed I accomplished it and ready for another challenge." —Rebecca Kennedy, founder of A.C.C.E.S.S. , @rksolidnyc

"Be grateful for where you are, right now, and have a clear picture of where you'd like to be. From there, take on a simple plan that aligns with your goals and doesn't bore you to death… and tackle it one step at a time. And remember to enjoy the process. Getting too caught up in where you want to be can rob you of your joy, today. And that just sucks. Happiness isn't something that should be reserved for some imagined future. Your body is an absolutely amazing thing. Take a few moments, every day, to appreciate that. Believe or not, that simple gratitude can help you create the strongest body of your life." —Adam Rosante, founder of Dollar Sweat Club , @adamrosante

• 9 Steps to Take If You Want to Start Working Out for the First Time
• Why Comparing Yourself to Others Won't Help You Meet Your Fitness Goals
• Why Some People, Like Brittany Snow, Can Naturally Build More Muscle

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

• Exercise & Fitness

How to Start Strength Training if You’ve Never Done It Before

T he weight room at the gym can be an intimidating place. The equipment looks like it could crush you if you use it wrong. People grunt as they haul heavy things up and down. And why don’t these machines come with instruction manuals, anyway?

Figuring out how to start strength training as a beginner can be tough, but it’s worth the effort. Modern exercise science shows that strength training offers a host of benefits, like stronger bones , decreased inflammation , lower risk of cancer and cardiovascular disease , plus better sleep , mental health , and cognitive function . And, of course, stronger muscles. “We start to lose muscle tissue as early as our 30s if we don't [work to] maintain it,” says exercise physiologist Alyssa Olenick. That’s why current federal guidelines recommend that adults work all of their major muscle groups with strengthening activities two days a week, in addition to doing cardio.

Fortunately, getting started is simpler than you might think. “You definitely do not need a personal trainer to start strength training,” says Kristie Larson, a New York–based personal trainer who specializes in working with beginners. Many of the basic moves you probably learned in grade-school gym class can be the foundation of an effective routine. 

The best exercises to start with

So, what exactly counts as strength training? “Any sort of exercise modality that is putting your tissues under load with the intention of increasing strength or muscle tissue over time,” Olenick says. That can include bodyweight-only exercises like planks, or working with resistance bands, dumbbells, kettlebells, barbells, or resistance machines.

A smart place to start is with exercises that simulate the activities you do in everyday life. “Things like squatting to a bench, which mimics sitting in a chair, or a lunge where we're getting up from the ground using one leg,” Larson says. “It's easy to feel how that is going to benefit your life.” 

To hit all the major muscle groups, you’ll want to check off each of the four foundational movement patterns: pushing (like with push-ups or bench presses), pulling (like with rows or biceps curls), squatting (like with lunges, leg presses, or squats), and hinging (like with deadlifts, where you lift a weight from the floor to hip level). “[Make] sure you have one of those on each day so you’re getting a little bit of everything,” Olenick says.

Read More : Why Walking Isn't Enough When It Comes to Exercise

Also add in some targeted core work . Larson likes to give beginners moves like planks, bear holds (planks with bent knees hovering just off the ground), weighted marches (marching in place while holding weights), and heavy carries (where you just pick up a heavy weight and walk with it).

Feel free to skip the barbells if they feel too intimidating. Instead, you can start with dumbbells, resistance bands, or just your body weight. “Just get comfortable being in the gym, doing these new movement patterns,” Olenick says.

If you’re not sure how to put together a well-rounded program, you can find structured beginner workout plans online. (Larson, for instance, offers free simple guides to get started.) Just avoid any plans that offer unrealistic promises. “It should be scalable and modifiable—something where you can actually make it personalized to yourself,” Larson says. Each exercise should come with a suggested range of reps (the number of repetitions to do before taking a break), sets (how many rounds of those reps), and information about how long to rest between sets. 

Don’t be surprised if you start to feel stronger pretty quickly. “The first six to eight weeks of resistance training, you're getting a lot of neuromuscular adaptations,” Olenick says. “Your nervous system is getting better at recruiting and contracting your muscle fibers. They call them newbie gains.”

How to pick the right weight

Newcomers sometimes get stumped by which weights to choose off the rack. “For a beginner, you want to feel like you can do between 10 to 15 repetitions without a break,” Larson says. “If you get to the end of your 10 reps and you feel like you could do 10 more, the weight's too light. If you're fighting to do that last rep or two and you're a true beginner, that weight is a bit too heavy.” (Although you might see videos about “training to failure” on social media—meaning lifting weights until you hit your absolute limit—Larson says that’s an advanced method beginners shouldn’t worry about.)

Read More : Why Your Diet Needs More Fermented Pickles

Olenick likes to choose weights based on your rate of perceived exertion: On a scale of one to 10, where one feels super easy and 10 feels like the heaviest you can lift, she suggests aiming for about a six or seven. Over time, as you get stronger and more comfortable with the motions, you can start to reach for heavier weights. 

How much strength training to do

Although the two-day-a-week federal guidelines don’t specify how long you should spend on your strength workouts, Larson recommends putting in 30 to 60 minutes per session. For each move, she says a good range to shoot for is two to three sets of 10 to 20 reps. “I would say 10 to 15 for weighted, externally-loaded exercises, and 15 to 20 if we're talking about bodyweight [exercises],” she says. Then, between each set, take enough of a rest to let your muscles recover so you can give another quality effort.

Read More : 8 Ways to Stay Hydrated If You Hate Drinking Water

No matter how excited you are to begin, remember to keep your workouts doable. “Start with less than you think, then build from there,” Olenick says. “Make it maintainable for life.” 

How to start strength training without getting injured

In nearly every strength-training exercise you do, you’ll want to focus on maintaining a neutral spine—a tall, open-chested posture with your rib cage stacked over the pelvis. But Olenick points out that form exists on a spectrum, rather than simply being good or bad. “Most things you do in the beginning will not be with perfect form,” she says, adding that that’s okay. “You’re not automatically going to get injured just because you’re doing it imperfectly.” 

The truth is, most beginners aren’t actually the novices they might think they are. “A lot of people have fear around strength training. But we lift heavy things in our everyday lives all the time: We're carrying heavy grocery bags. We're bringing in the dog food. We're opening heavy doors against the wind,” Larson says. “Most people underestimate what they can lift.” 

No matter how you start or what your technique looks like, you’ll still be building muscle. As long as you keep things manageable, “you can't mess it up in the beginning,” Olenick says. “Everything you do is beneficial.” 

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LazyFit: Home Workout Planner 4+

28 days chair yoga challenge, next vision limited, designed for ipad.

• #37 in Health & Fitness
• 4.7 • 15.4K Ratings
• Offers In-App Purchases

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Description.

Do you wanna be lazy and fit at the same time? Want to lose weight? Need to gain muscle? Have no equipment? Lazyfit is perfect for you. LazyFit, your scientifically designed virtual fitness coach, keeps you motivated on your fitness journey. LazyFit Provides Customized Support for Your Body. LazyFit is designed to offer targeted assistance for your body's needs during workouts. When you're focusing on rehabilitation, have certain areas of vulnerability, or simply want to prevent injury, LazyFit offers tailored exercises and movements. By targeting specific muscle groups and joints while reducing strain on areas, LazyFit helps you exercise with confidence and peace of mind, knowing that your body is being looked after. With LazyFit, you can enjoy the benefits of physical activity while minimizing health risks and promoting a safer workout experience. Join 28-Day Challenge for Your Fitness Goal. Explore 28-day chair exercises, bed workouts, yoga, wall pilates, somatic exercises, and more. LazyFit provides personalized recommendations based on your preferences, lifestyle, and fitness goals. Whether you want to lose weight, gain muscle, or adopt a healthier lifestyle, LazyFit is here for you. Incorporating Somatic Exercises, LazyFit adds mindfulness to your routine. Whether you're a senior seeking chair fitness or a yoga beginner, LazyFit caters to all your needs. Enjoy Flexible Workouts Anywhere with LazyFit. Our diverse at-home sets require no equipment. Benefit from a personalized approach to speed up your weight loss or muscle gain goals. Key Features: - Workout Coach: Personalized workout plans for faster results - From Beginner to Advanced: Fitness exercises for all levels - 28-Day Challenge: Jumpstart your fitness journey with LazyFit - Target Training: Focus on specific areas - Wall Pilates Workouts: Pilates with wall-based exercises - Belly Exercises for Women: Focused belly fat workouts for a toned core - Somatic Exercises: Mindful workouts for well-being and mental health - Chair Yoga for seniors: Added comfort with chair workouts - Bed Exercises: Get fit while being lazy in bed with fun and no pain - Yoga: Enhance flexibility and balance with yoga - Senior Fitness: Tailored exercises for seniors to maintain health - Stretching Routine: Enhance flexibility; Reduce stress and prevent lower back pain - Daily Progress Tracker: Track your everyday progress to stay on track - Health & Fitness Tips: Explore resources to keep you on the right track. Join LazyFit's 28-day challenge for achieving your fitness goals. LazyFit, your fitness companion, offers yoga, chair workouts for seniors, wall pilates, bed workouts, somatic exercises, targeted training, and personalized exercises. Join the community of thousands that have transformed themselves with LazyFit. Start your holistic fitness experience today. Lazy, loud, and proud, let's get fit together! Subscription Information: -Subscription Name: Yearly Premium -Subscription Duration: 1 year (7 days trial) -Subscription Description: Users will get a 1-year LazyFit Premium which includes customized workout plans, and full access to the exercise library. • Payment will be charged to iTunes Account at confirmation of purchase • Subscription automatically renews unless auto-renew is turned off at least 24 hours before the end of the current period • The account will be charged for renewal within 24 hours prior to the end of the current period, and identify the cost of the renewal • Any unused portion of a free trial period, if offered, will be forfeited when the user purchases a subscription to that publication, where applicable • Subscriptions may be managed by the user and auto-renewal may be turned off by going to the user's Account Settings after purchase Terms of Use: https://app-service.mejorai.com/static/user_agreement_20230213.html Privacy Policy: https://app-service.mejorai.com/static/privacy_policy_20230213.html Contact us: [email protected]

Version 1.7.32

Embark on an enhanced fitness journey with LazyFit's latest upgrades!

Ratings and Reviews

15.4K Ratings

Best workout app by far

I love this app! I'm out of shape and I often get dizzy when I do any kind of standing exercise so this is perfect for me! It's extremely quick and easy, with options for longer or more strenuous workouts if you want. There are a lot of features you can modify and I'm constantly finding new workouts, stretching techniques and yoga, all sitting or laying down so anyone can do them and get results! I do the day by day chair exercises (less than 10 minutes) the app suggests but usually I do multiple sets. When I've done exercise by myself in the past I haven't seen much results & usually get discouraged and quit, but I love how the app tells you exactly what to do, but gives you options to personalize your workout. I was in a TERRIBLE car accident and was severely injured, so most workouts I've tried have been painful, but this app let's you specify what injuries you've had and modifies your workout plan to help you get results without any pain! INCREDIBLE app!

Developer Response ,

Dear Rissa2207, thank you so much for your support! We are thrilled to hear that LazyFit has been a perfect fit for your fitness journey. It's our priority to make exercise enjoyable for everyone. Knowing that the app has helped you to exercise without pain and stay motivated truly means the world to us. If you ever have suggestions or need further assistance, please don't hesitate to reach out at [email protected] from LazyFit

Suddenly I’m back to 3 minute routines

I picked a chair exercise plan. It is more stretching than anything else. But I thought it would get to be more exercise as the days went by. Today I did the 20th day of my plan for chair exercises. But when I went into the app, it came up as day 1 of a mat exercise plan. I went in and changed back to chair exercises, hoping I’d get back to where I was. In order to move leave this screen, I had to agree to change the days from my old plan (mat exercises, which I never did) to day one of my “new” plan. Nevertheless, the app then took me to day 20 of the the chair exercises plan I have been following. But when I finished, the app set me up for day 2 for tomorrow’s plan and I am back to a 3 minute exercise routine. I don’t feel this app is improving my overall fitness and I wish I could get my money back. The 7 day trial is worthless and doesn’t really let you know how the app works…although after 20 days, I’m not sure how the app works as I didn’t choose mat exercises. Update: From 3 stars to 4. The customer service provided the the staff of this app is excellent. They let me know that an update was due. After the update, I was still at day 2, but by the next day, I was back at day 21. I still have concerns as to whether this app will actually improve my overall fitness. But they are responsive.

Dear Mcgtreti, we sincerely apologize for any inconvenience you've experienced with our app. We value your feedback and are fully dedicated to addressing and resolving the issues. We have released a new version, V1.7.10, specifically designed to address the bug you experienced. We highly recommend updating to the latest version to ensure a smoother and improved user experience. Your satisfaction is our priority, and we believe this update will significantly enhance your experience. To ensure your problem has been solved, please kindly reach out to us at [email protected], and we'll strive to respond within 24 hours. Thank you for your understanding. We're always here to help you reach your fitness goals! Annie from LazyFit Update: Dear Mcgtreti,we sincerely appreciate your updated feedback and apologize for the inconvenience you initially faced with the app's unexpected changes.We are committed to providing a more stable and enjoyable experience moving forward. Your patience and understanding during this process are truly valued. we assure you that we are continuously working to enhance our programs to meet the diverse needs of our users. Your feedback serves as a valuable insight into areas for improvement, and we are grateful for your continued engagement. Should you have any further questions, concerns, or suggestions, please feel free to reach out to us. We are here to ensure your satisfaction and help you make the most out of your fitness journey with our app. Thank you for being a part of our community, and we look forward to supporting you on your fitness goals. Annie from LazyFit

I have a chronic medical condition that has greatly reduced and altered my ability to do physical activities. Because I’ve always been physically active, these changes have led to weight gain, depression, hopelessness and feeling lost as I found myself setting goals according to what I used to be physically able to do and not really knowing how to modify things to fit my current abilities. A recipe for that dreaded vicious circle. With this app; NO MORE! For the first time in too long, I have set realistic goals, I have achieved small goals and I feel hopeful about my future. You can too! The free trial allows you to explore the app and there are a variety of pricing plans that are very reasonable; especially compared to other apps out there.

Dear DanneB6870, Thank you so much for sharing your experience with our app. We're truly delighted to hear that it has made a positive impact on your life. Your feedback is incredibly valuable to us, and we appreciate you taking the time to express your thoughts. We understand the challenges you may be facing, and we're committed to providing a supportive and adaptable platform for users with diverse needs. It warms our hearts to know that you've set realistic goals, achieved them, and are feeling hopeful about the future. If you have any suggestions, concerns, or if there's anything specific you'd like to see improved or added to the app, please don't hesitate to let us know. We're here to support you on your journey, and your success is our success. Thank you again for choosing our app. We look forward to being a continued part of your wellness journey. Annie from LazyFit

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The developer, Next Vision Limited , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

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Privacy practices may vary, for example, based on the features you use or your age. Learn More

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English, French, German, Italian, Japanese, Portuguese, Spanish

• LazyFit Premium $39.99
• LazyFit Premium $9.99
• LazyFit Premium $19.99
• LazyFit Premium $69.99
• LazyFit Premium $59.99
• LazyFit Premium $29.99
• LazyFit Premium $7.99
• LazyFit Premium Yearly $39.99
• LazyFit Premium $49.99
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Some in‑app purchases, including subscriptions, may be shareable with your family group when family sharing is enabled., more by this developer.

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• Nobull Trainer Review
• Nobull Trainer+ Review
• Nobull Knit Runner Review
• Nobull Runner+ Review

The bottom line

I tried the insta-famous nobull workout shoes that are hugely popular among crossfitters. i get why people swear by them..

When you buy through our links, Business Insider may earn an affiliate commission. Learn more

Major sportswear brands have been making training sneakers for years, but, ironically, they tend to feel like an afterthought in the shadows of signature sneakers and hyped-up collectible releases. It's easy to find yourself working out in the wrong shoes simply because you opted for brand recognition over intentional design.

Co-founded in 2015 by Marcus Wilson and Michael Schaeffer, Nobull is a sneaker startup giving athletes of all levels the tools they need to work out well. And if you were wondering where the name Nobull comes from, it's exactly what you're thinking — a "no bullshit" mentality around its products and business.

"The name reflects our brand's approach to everything from product design to marketing to content creation—everything you need, and nothing that you don't," said Wilson. "We are committed to authentic and aggressive simplicity."

Unsurprisingly, the brand was originally born out of the CrossFit community. Wilson knew his customers needed to be able to "run fast, lift heavy weights, rope climb, burpee and box jump." When it came to designing the brand's Trainer, he understood the importance of versatility, ultimately developing a shoe that would be able to handle the range of motion and intensity required for the most intense types of workouts.

But you don't have to be a CrossFit athlete to wear Nobull's shoes. The brand's approach to performance without the noise is what makes them uniquely appealing to people who simply want the right tools to train and do their best in the gym. 

We had two gym-goers at different places in their fitness journeys test Nobull's original crosstraining shoes, and two different styles of running shoes to see if they lived up to the hype.

The short answer: they did. 

Nobull Outwork Review

I see these trainers all over my gym, and after trying them, I understand why. They're a great cross-training shoe, but they're especially good if you're into weightlifting. I was a competitive weightlifter for four years, but the cool thing to do then was to wear Converse or Vans because of how flat the soles were. The Nobull Outworks are ... let's say ... much better.

The sole of the shoe is super flat with just the tiniest bit of a curve beneath the toe, which keeps you feeling stable beneath heavier weights (there's less cushioning in these than the Trainer+ style Amir tried, which I prefer for lifting). They also offer a light amount of arch support so I don't feel the insole pressing awkwardly against my arches when I'm lifting. I like that the inside of the tongue has a foam-like texture that grips well to my socks so there is absolutely no slippage when I'm pushing on a heavy leg press. 

The shoes come in lots of fun colors, but I'm partial to the white camo. I think it's a fun play on the classic white leather trainer, and it matches all my gym clothes.

You definitely won't catch me running in these as they don't have enough support and were not built for that kind of exercise, but I wear them for pretty much everything else. From circuit classes to resistance workouts, isometrics, and all types of weightlifting, these are my shoes of choice.

These fit true to my usual size, which is a true 8. I don't recommend sizing up or down in the Trainers — go with your usual size. — Sally Kaplan, executive editor, Insider Reviews 

Nobull Impact Review

I'm far from a competitive weightlifter, but wearing shoes dedicated to training in the gym has made a huge difference in my workouts. Before testing the Nobull Impact shoes (formerly known as the Nobull Trainer+) , I'd wear any comfortable shoes to the gym — typically a pair of running sneakers. Although they're great for warming up on the treadmill or bike, I always found them to be too soft or unbalanced when deadlifting, using a squat rack, or any other weightlifting machine.

The Nobull Impact shoes solved that with super sturdy midsoles, flat grippy outsoles, and a durable abrasion-resistant upper. Feeling planted on the ground not only gave me more confidence while doing those exercises, but it was also safer.

These pairs differ from the original trainers in that they have a bit more support and cushion in the sole with a little extra traction.

The Nobull Impact shoes fit true to size. I wouldn't recommend sizing up or down. If you size up, you'll potentially lose that sturdy, planted feel they provide and if you size down, they'll likely be too tight. — Amir Ismael, style editor, Insider Reviews

Nobull Aspire Review

As the Insider Reviews resident sneaker expert and collector, I've tested a variety of knit running sneakers from major sportswear brands and startups alike. While the concept of being lightweight, breathable, and flexible is the same across brands, Nobull's Aspire shoe (formerly known as the Knit Runner) really impressed me with its delivery. The upper is stretchier than any other knit material I've worn on my feet, but the shoes still feel secure with the sock-like treatment around the ankles and the heel counters.

The Nobull Aspire did an excellent job with energy absorption while running short distances. The midsoles are made of a bouncy phylon foam material, which is typically what you can expect on a running shoe at this price range. There are more comfortable running sneakers that I think are better equipped for long-distance running from other brands, but with superior cushioning technology comes a higher price tag. 

Aside from performance and comfort, I really like the aesthetic. If you enjoy running sneakers as a style statement, but prefer pairs with minimal branding, these are a great choice.

I typically wear a size 8.5 running sneakers. I went with my true size for the Knit Runners and found them to fit perfectly. If you prefer a more relaxed fit I would recommend going up a half size as the sock-like fit will still keep them secure on your feet. — Amir Ismael, style editor, Insider Reviews

Nobull Journey Review

I opted for the Journey (formerly known as the Runner+) instead of the regular Runner pair because I love an extra bit of cushioning when walking and running. These are extremely bouncy and cushioned, not far off from a pair of Hokas. The first time I wore them on the treadmill, it was like launching off springs. I definitely wouldn't want to wear these for weight training, but I love them for fast-paced walking and short-distance running. 

The breathable mesh upper prevents my feet from getting sweaty, and the insole has just enough arch support. Despite how bouncy they are, I feel grounded in them, thanks to great traction. I was worried the thickness of the foam would lead to crushing or buckling over time but they're still as firm and bouncy as the first day I got them.

My only complaint about this pair is that I could see a bit of the glue where the foam sole met the fabric, which was surprising straight out of the box. It hasn't resulted in any issues as far as construction or quality so far, but it did give me pause at first. I'll report back if I have any issues, but it's been several months of running and walking in these and they've managed to hold up really well.

I'm usually a true size 8 and I very well could have sized down to a 7.5 in these for a snugger fit, but I happen to like a little extra room to wiggle my toes because I deal with cramping in my arches. I don't find my feet slipping around or anything, but there's definitely more breathing room than most size 8 sneakers (including Nobull's trainers, which fit like a true size 8). — Sally Kaplan, executive editor, Insider Reviews

The name Nobull might be catchy, but it's clear that the products live up to their promise. If you're already putting in the work at the gym, you can rely on Nobull sneakers to give you the support, comfort, and traction needed to complete your workouts. While its shoes aren't going to serve every type of sport or workout, they're good for the average gym-goer, weightlifter, or CrossFit enthusiast. 

Shop Nobull sneakers here .

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Intimidated by the gym, this simple treadmill workout helped 1 woman lose 105 pounds

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Megan Tjelle, 29, shared the details of her 105-pound weight loss journey in a viral TikTok video that’s racked up 1.8 million views.

Walking played a major role in her weight loss. She also credits getting herself onto a consistent schedule — sleeping for eight hours a night, waking up at the same time every day and eating at regular hours — as what she needed to get her health on track.

And she noticed some things she didn’t expect — like skinny privilege and body dysmorphia — along the way. She shared her story with TODAY.com.

Focusing on her career played a part in her weight gain

Tjelle was fit when she was young — sports and activities like gymnastics, cheerleading, track and cross country kept her active for hours every day. 

But when she was in college and nursing school, she had to scale back her exercise. “I was completely focused on school, and I didn’t have any kind of sports keeping me active,” she tells TODAY.com. “I feel like I started to neglect myself because I was putting everything into studying. The stress eating started then.”

Her first job after nursing school had her working 12-hour overnight shifts: “That definitely made things a lot worse. I was eating at weird times and not having a consistent schedule. I was putting everything into my nursing career, but not putting anything back into myself.”

That changed in October 2022 , when she got a new nursing job with regular Monday through Friday, 9-to-5 hours. “That completely changed things for me. It was the first time I had ever had that kind of schedule in my adult working life.”

She pushed herself to go to the gym

While Tjelle is a fan of "hot girl walks," living near Chicago means that walking outside in the winter can be tough. So, she started going to the gym every day. “That was really hard for me at first. It took so much to walk into the gym and start doing something when I wasn’t very confident with myself.”

She walked on the treadmill for 30 minutes at 3 miles per hour with an incline of 3-4% and she slowly increased her distance and incline. And, over time, those trips to the gym helped her reconnect with her love of fitness and the mental health benefits of exercise.

“It started slowly with the walking, but as I lost the weight and stayed consistent, instead of turning to food and emotional eating for coping with my stress, fitness became my outlet,” she says. “I turned my focus to the gym, which built my confidence and helped me believe in myself. So many times, I wanted to give up and not go to the gym. Just making myself go every day built my confidence. I honestly believe that I can do anything I put my mind to now.”

She’s expanded her workouts from the treadmill to other forms of cardio like the Stairmaster , running , biking and weightlifting. “I’ve noticed a huge change in my fitness level,” she says. She’s training for her first half marathon .

She’s also come to see the value of rest days. At first, she was going to the gym seven days a week . “I felt guilty any time I missed a day. But I realize now that I need to give myself a couple of rest days every week to let myself recover and to give my body the rest it needs.” Now, she averages five gym days a week.

She cleaned up her diet and aimed for a calorie deficit

“I had been ordering a lot of takeout because I felt like I was always in a rush. But I made it a priority to start planning everything and tracking what I was eating,” she says.

To save time and make the healthy choice the easy choice, she started using a local meal service called Seattle Sutton , which offers meal plans with targeted calorie counts. She would add some protein or snacks to those meals if she needed to, but she stayed in a calorie deficit.

“I stuck with those meals consistently, and I stopped eating junk food. I didn’t completely eliminate sugar, but I stopped getting sugary Starbucks drinks. I just really cleaned everything up,” she says.

Now that she’s reached her weight-loss goals , she’s not as strict about what she eats and she no longer needs to stay in a calorie deficit. She aims to eat in moderation and live by the 80/20 rule .

She turned to weight-loss medication when she hit a plateau

Tjelle lost 55 pounds in the first six months, and then her weight loss slowed down . “I had lost that amount of weight several times before, but I had always gone back and gained the weight because I couldn’t really stay with the calorie deficit and the cravings were bad,” she says.

So, in April, she talked to her primary care doctor, who referred her to a specialist, and she started taking the weight-loss drug Wegovy (semaglutide).

“I continued all of the lifestyle changes that I had made six months earlier, like dieting and exercising,” she says. She has used Wegovy to maintain and continue her weight loss .

She shared her weight-loss journey on TikTok

In the beginning, Tjelle was inspired by a lot of the transformation videos that she saw on TikTok. So, she decided to share her journey as well. “Honestly, it was hard for me to start posting videos, because it’s such a vulnerable thing to post. But I wanted to let other people know that it’s possible. If I could do it, they definitely could do it too.”

The positive feedback on TikTok keeps her posting. She gets a lot of comments from people in a similar situation as she was: “It’s really inspiring to see all of the comments that are supportive and to see that people say I’ve made a difference to them or inspired them to start. That’s really what makes me the happiest.”

She also shared some other aspects of her weight loss journey , both negative and positive:

• People comment on her weight. She found that her weight became a central topic of conversation. “As I lost more weight and it became more noticeable, that became the center of almost every conversation with family, friends and coworkers,” she says. “I almost feel like it made me more self-conscious after I lost the weight, compared to before. It’s like they had been observing me all along, and now I’m aware of it.”
• She feels confident enough to wear clothes she wouldn’t wear before. “It feels amazing. That’s probably one of the best things about this weight loss for me. It’s not that I couldn’t wear those clothes before, it’s having that confidence now to be able to wear the things that I want to wear,” she says.
• She struggles with body dysmorphia. “As I’ve lost the weight and even now, I almost don’t recognize myself. Sometimes, it takes me a minute to process that this really is me. Sometimes I still think of myself as a size extra large, and I go reaching for those clothes. I have to take a minute and remember I’m actually a size small now. It’s taking my brain a while to register that I have lost this amount of weight. It’s a big thing to comprehend.” “Keeping up with my fitness and working on my muscles getting more defined and toned is helping a lot with my confidence and my body image. It’s something that I’m still working on, but it’s improving.”
• She has started to experience skinny privilege. “The way people treat you in public is different. You’re noticed more and treated better when you are skinny compared to being overweight. I feel like when you’re overweight, people kind of look over you. People treat you nicer, as sad as that is, when you’re skinny.”

From back pain to PCOS: How losing weight has improved her health

Along with maintaining her weight at 137 pounds for a few months, she’s seen these improvements in her health :

• She has polycystic ovary syndrome , and her weight loss has eliminated the symptoms and her periods are back to normal: “I don’t think it ever goes away, but losing the weight has improved every aspect of it. It’s not an issue in my life at all.”
• She no longer has back pain , knee pain or plantar fasciitis.
• She’s getting her insulin resistance, blood pressure and high cholesterol under control. “Getting that taken care of and losing the weight were important to me because high cholesterol and premature heart disease run in my family,” she says.
• She’s reduced symptoms of anxiety and depression, and she no longer binge eats or emotionally eats when she feels anxious or depressed.

This article was originally published on TODAY.com

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New Hotties: Megan Thee Stallion

Megan Thee Stallion is sharing her personal fitness journey with the world and in turn, inspiring her fans to play new and define sport on their terms.

Watch Megan Thee Stallion perform and you’ll see an athlete in motion. She’s hovering inches from the ground, legs in a wide low squat, knees practically defying the rules of human mechanics while she twerks and raps. Each time she does, it’s a liberating move not just for the Houston, Texas rapper — and her bionic knees — but for anyone inspired by how her body stays so effortlessly in motion. What she does isn’t just movement. This is an elite athlete at work who is getting Hotties across the world to see that sport is whatever you make it.

“Dance is my sport. Performing is my sport. Rapping is my sport. And if you think this don’t take no work and no effort and no sweat, you’re wrong.”

– Megan Thee Stallion

Growing up tall and built, Megan was naturally spurred on by family and friends to try different sports, from basketball to volleyball to track. But when she found dance, she found a positive outlet that boosted her confidence and helped her see herself as an athlete. “Dance was something that stuck with me and sat right in my spirit,” she says.

In an effort to imbue others with the Stallion spirit, Megan has become a frequent motivating force for her fanbase, the Hotties, as she’s renewed her focus around health and wellness. “I love my body, first of all. That’s number one. I’m curvy, I’m thick, I’m tall. But I definitely want to make sure I’m keeping myself healthy, mentally and physically,” she says. With a growing community of Hotties in support, she keeps herself accountable while encouraging others to set manageable goals. It’s important for her to show fans not just visible progress but also the challenging parts of the journey.

In her series of NTC workouts with Nike trainer Tara Nicolas, we see Megan sweating and pushing herself (and laughing), while also reminding the hotties that nothing in life worth having comes easy, and that even though you might be going through it (like feeling the burn during a core workout), you can get through it. “I like the fact that Hotties get to see me go through my struggle,” she says. “It’s realistic for you to want to give up. It’s realistic for you to not want to eat this today. It’s just really about discipline.”

It's also realistic to need a few positive words of encouragement and the right mindset to get going. Thankfully, Megan has mastered the art of the pep talk and wants to pay it forward by inspiring the Hotties to believe in themselves.

“Real Hotties put other Hotties on. You’re supposed to spray positivity, even to yourself,” she says. “Wake up, look in the mirror: I am bad. I am a bad B. I am a Hot Girl. I, too, am a Hot Girl Coach.”

It’s easy to follow the lead of someone whose fitness goals fall comfortably between aspiration and reality. Anyone can be an athlete if you put your body-ody-ody and heart into it.

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Words: Clover Hope, @clovito Director: Mike Carson, @mikecarson Photographer: Adrienne Raquel, @adrienneraquel

Originally published: September 23, 2021

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