First day at the gym here’s what to do

Congratulation! You just took the first step. So today is our first day at the day gym and you don’t know what to do, don’t worry I got you covered.

It’s your first day at the gym so you don’t need to go heavy start slowly, remember building muscle is marathon not a sprint which means building muscle takes time. If you have short term fitness goals its better to cancel those.

If your goal is either fat loss or weight gain or muscle gain all required a good training plan and balanced diet and good sleep for recovery. Here how to do it;

Workout for first day at the gym

Its your first day so basically you are new to the gym so its better to train with full body or upper/lower training split.

Start with a light warm-up and some cardio to activate your body and mind muscle connection.

Here is a quick full body workout:

1. Bench press of 3 sets 12 to 15 reps (Light Weight)
2. Barbell back squats 3 sets 12 to 15 reps (Light Weight)
3. Lat Pull down 3 sets 12 to 15 reps (Light Weight)
4. Bicep Curls dumbbell or barbell 2 sets 12 to 15 reps (Light Weight)
5. Triceps Extension 2 sets 12 to 15 reps (Light Weight)
6. Dumbbell lateral raises 3 sets 12 to 15 reps (Light Weight)
7. Calf raises 3 sets 12 to 15 reps (Light Weight)
8. Bodyweight Crunches
9. Split squats 3 sets 12 to 15 reps (Light Weight)

Here is quick Upper body workout:

1. Bench press of 3 sets 12 to 15 reps (Light Weight)
2. Lat Pull down 3 sets 12 to 15 reps (Light Weight)
3. Bicep Curls dumbbell or barbell 2 sets 12 to 15 reps (Light Weight)
4. Triceps Extension 2 sets 12 to 15 reps (Light Weight)
5. Dumbbell lateral raises 3 sets 12 to 15 reps (Light Weight)

Here is quick lower body workout:

1. Barbell back squats 3 sets 12 to 15 reps (Light Weight)
2. Split squats 3 sets 12 to 15 reps (Light Weight)
3. Leg curls squats 3 sets 12 to 15 reps (Light Weight)
4. Calf raises 3 sets 12 to 15 reps (Light Weight)
5. Bodyweight Crunches

Gym mistakes to avoid 

• Perform Every exercise with good form
• Don’t go to heavy on first day
• Always warm-up before workout
• Stay hydrated
• Don’t eat during workout
• Perform every rep with full range of motion
• take rest for actives muscle recovery

If you are in the gym for functional training here’s what to do!

Here are the 5 best functional training exercises to improve your functional strength;

1.Squats

Squats will help make your everyday activity easy like sitting, getting up and picking money from ground. Regular bodyweight squats are best option to get started after your master bodyweight squats you can also add weight.

2.Deadlift

Deadlifts are one of the best functional movement to master, it will improve your ability to do heavy everyday tasks like moving furniture, grabbing vegetables bags and lifting Thor hammer from the ground if you are worthy enough.

3.Farmers Walk

The farmers walk is very simple and easy to do just carry some weights and wall. To make it more difficult add more weight or walk farther.

4.Pull-ups

By talking about best functional training exercises we cant ignore pullups. Being able to lift your body is very functional an it may save your life you are falling from mount Everest.

5.Box Jumps

Box jumping will help to improve your power, balance and agility and it is very important for functional fitness.

Bottom Line

Building muscle required time. Building muscle is marathon not a sprint so consistency is important. Be strong and be happy. Its your first day at the gym so don’t overthink grab the weight and start training.

Always warm-up before workout and cool down after a workout. Don’t take a shower immediately after a workout.

Thank you for reading.