What should I do as a beginner in the gym?

These gym tips for beginners can help you reach your health goals and gain the confidence you need to keep going.

Are you new to exercise? You must be wondering where to start. Follow these gym tips for beginners to feel strong, physically and mentally, before and after each gym session.

1. BE PROUD

Before we dive into the practical gym tips for beginners, remember that the most important catalyst for exercises is confidence. Whether you lift 100 pounds or 1 pound, you should be proud that you even went to the gym! Don't be intimidated by others or afraid to ask for help.

Remember that everyone in the gym was once in your place. Those first few exercises, no matter how "easy" they are as far as physical intensity is concerned, are often the most mentally challenging. Be proud, stay confident, and believe that your gym skills and fitness expertise will grow over time.

2. STAY STRONG

Beginners often flock to treadmills and stationary bikes because those machines are easy for all ages and skill levels. However, don't let the cardio routine get you down; try to incorporate at least two days of strength training into your weekly routine. If you don't feel ready to explore the weight room, remember that bodyweight exercises can be just as effective for building strength.

Not quite sure where to start? Try one of Planet Fitness's free fitness training sessions, offered to all members through PE@PF. Certified trainers conduct these small group sessions and can teach you basic weight lifting moves. Additionally, most Planet Fitness clubs offer a 30-minute Express Circuit workout option that can guide you through a full-body workout.

3. WORK HARD

If you're not sweating at the end of the workout, you may not be trying hard enough. Try to "get out of breath" at least once during the exercise by incorporating high-intensity movements such as sprints, leg openings, burpees, or squat jumps.

4. ASK HOW

Instead of running away from unfamiliar exercises or equipment, ask a gym employee or peer for help. Use resources like the ACE Fitness workout library and CDC workout videos for tips on form and technique. Another good idea is to work with a certified trainer to help familiarize you with the gym layout and create an exercise plan.

5. EAT

Exercise will not have results if you do not control your diet. Replace unhealthy foods with healthy alternatives and try to eat less sugar. A good starting point is to follow the USDA recommendation to fill at least half of your plate with fruits and vegetables.

It's a good idea to prepare before (and recharge after) each workout with high-protein snacks like nuts, yogurt, cold cuts, hummus, and cottage cheese. Of course, eating a balanced diet will help you meet your exercise goals, but it's also realistic to treat yourself once in a while!

6. BE REALISTIC

Losing weight, building strength, improving endurance, and increasing flexibility are long-term goals; so don't expect to reach ultimate strength in a week. Be realistic with the goals you set for yourself. For example, try adding five more pounds to the shoulder press or taking ten seconds off your mile time in a month.

7. REST AND REPEAT

Even the most experienced athletes appreciate the importance of rest after intense exercise. He tries to sleep eight hours a night, tries to rest one day a week, and always walks into the gym ready for another hard workout. Once you get into the routine, you'll graduate from your "beginner" level in no time.

As always, consult a doctor before beginning any exercise program. See the entire medical disclaimer here.