The Beginners Burn

Hi, it's Leila! As an athlete, I have been training to get better and stronger while also learning what works and what doesn’t when it comes to fitness. We all start somewhere, and I’ve had my fair share of setbacks in my athletic career. Starting a fitness journey can be intimidating, especially if you're new to the gym or haven’t worked out in a while. The good news is that small consistent steps will lead to big changes. Whether you’re aiming to build muscle, lose weight, or just feel stronger, here are 10 practical tips and tricks to help beginners make the most of their fitness journey.

1. Start Small and Build Consistency

The biggest mistake beginners make is diving in head first into intense workouts. This can lead to burn out, soreness, or injury making it harder to stick with a routine in the long run. Instead, focus on building habits. Start with 30-45 minutes of moderate exercise with a mix of cardio, bodyweight exercise, and strength training. Consistency matters more than intensity in the beginning. As your body adapts and you grow more confident, you can gradually increase the frequency, duration, or intensity of your workouts.

2. Warm Up and Cool Down

Skipping your warm up and cool down will come back to bite you as it often leads to stiffness, soreness, or even injury. Warming up gets your blood flowing, raises your core temperature, and prepares your muscles and joints for movement. Spend 5–10 minutes doing light cardio (like jogging or jumping jacks) and dynamic stretches (like arm circles or leg swings) to activate the muscles you’re about to use. After your workout, take another 5–10 minutes to cool down with static stretches (like a figure four stretch). These help your heart rate return back to normal, reduce muscle tightness, and improve flexibility.

3. Learn Proper Form

Become a master in the correct form. It doesn’t matter if you’re lifting heavy or it’s just body weight, poor technique can lead to injury and slows progress. Focus on mastering the movement before worrying about how much weight you’re lifting or how many reps you’re doing. Use mirrors to check your alignment, ask a trainer for feedback, or watch tutorials from trusted sources like physical therapists or experienced coaches. Taking the time to learn the correct form at the start will set you up for safer, more effective workouts and help you build strength more efficiently over time.

4. Don’t Skip Strength Training

Many beginners gravitate toward cardio because it’s more familiar and less intimidating than weights, but strength training is just as important, if not more so. It boosts your metabolism, supports fat loss, improves posture, strengthens bones, and builds lean muscle, which helps you move better in everyday life. You don’t need fancy equipment to start. Bodyweight exercises like squats, lunges, push-ups, and planks are incredibly effective. Once you're comfortable, you can progress to resistance bands, dumbbells, or machines. Incorporating strength training 2-3 times a week alongside cardio will help you build a well rounded, resilient body and see faster, more noticeable results.

5. Hydrate and Fuel Your Body

Proper hydration and nutrients are key to an effective workout and recovery. Water is important in regulating body temperature, lubricating joints, and delivering nutrients to the cells. Aim to drink water throughout the day, especially before, during, and after workouts. Even mild dehydration can lead to fatigue, muscle cramps, and a decrease in performance. If you’re working out in the heat, it is beneficial to drink electrolytes to replenish what was lost through your sweat. Your body needs a balanced mix of macronutrients to fuel activity and repair muscle tissue. Carbohydrates are your body’s primary source of energy, especially for high intensity or endurance workouts. Protein is essential for muscle recovery and growth, while healthy fats support long term energy, hormone balance, and overall health.

6. Rest Is Part of the Plan

Your muscles need time to recover and grow. Don’t work out every single day, especially in the beginning. Aim for at least one or two full rest days per week. You can also include active rest days in this routine. Active rest days are lighter, low intensity days where you are still moving but now there’s not too much stress on your body. Activities like walking or yoga count as active rest as they boost circulation, reduce muscle soreness, and support recovery without overloading your system. Overtraining can lead to burnout or injury. It’s especially important for beginners to work rest days into their routine, as the body is still adapting to these new physical demands.

7. Track Your Progress

Keep a simple journal or use a fitness app to record your workouts. Note which exercises you did, how you felt, and any improvements. Seeing progress over time, even if they are small, keeps you motivated. Tracking progress also keeps you accountable. On days when motivation is low, looking back at your entries can remind you of your dedication and how much effort you’ve already invested. It turns abstract goals into tangible results, making your fitness journey feel more rewarding.

8. Wear the Right Gear

Invest in a good pair of workout shoes and comfortable, breathable clothing. The right gear can help reduce the risk of injury, help regulate your body temperature, reduce chafing, and keep you comfortable as you sweat. Restrictive clothing can limit your range of motion and be a distraction during exercise, while the right gear allows you to focus fully on your performance. Plus, feeling good in your workout clothes boosts confidence.

9. Be Patient With Yourself

Results don’t happen overnight. Don’t get discouraged if you don’t see physical changes right away. Focus on how you feel! Are you stronger? More energized? More confident? Trust the process and be patient.

10. Have Fun With It

If you’re dreading your workouts, it’ll be tough to stick to them. Find activities you enjoy and incorporate them into your routine. Whether it’s dancing, hiking, or joining a group, having fun with your exercise will make it all the more enjoyable.

Starting your fitness journey can feel overwhelming, but it doesn’t have to be. Focus on progress over perfection, be kind to yourself, and keep showing up. With time, working out will become less of a chore and more of a lifestyle.

Your Next Step: Book A Physiotherapy Appointment 

Ready to see a physiotherapist who can guide you with the right exercises to get started with and build you a customized program? Work with one of Bespoke Therapy's experienced physiotherapists today. Give us a call at 416-939-7787, send us an email at info@bespoke-therapy.ca, or use our online booking system here:

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