Gym for beginners

I’m always being asked questions such as: ‘When should I start going to the gym? Where do I start? What’s cardio? What should I do first?’ So, this article is especially for all you beginners in the gym. GYM FOR BEGINNERS!

Although I reply to everyone’s enquires, I thought it would be a good idea to post this article for every beginner so that you’ll know what to expect the first time you go to the gym. All my advice and general tips I give to every beginner are in layman’s terms to help get you started at the gym.

So, the first thing you need to do is to establish are your goals. You may ask yourself; why am I doing this: To lose weight? To gain weight? To impress someone? To look good? To keep fit from now on? So, you’ve established your goals and you’ve made up your mind that it is the gym for you; by investing into the sport both in terms of time and money. Now you are both mentally prepared and physically ready and determined to join the gym.


Once you are there you’ll hear all kinds of myths and legends and tips, each fitness centre will appoint an expert, others will recommend you to do some exercises in certain ways, some will say ‘no, that’s not correct, I’ll show you the correct way’; just to confuse you even more. Like I always say, bodybuilding/fitness is an expensive sport, workouts almost everyday and programs should be subjective for each individual. Each athlete or trainer will recommend certain kinds of exercises/programs which you should feel happy with and want to do more the next day. If not, get the program changed or join another gym which has been recommended to you by someone you know.

Focus on using proper guidelines when working out. Do not increase weights too quickly that you are unable to workout correctly. Using proper form will decrease your chances of injury and make you progress more effective.

My program will make you see results and in a short time, therefore saving you time and money. You will work hard and see good results. Learn to love working out and getting a good physique will become second nature. Without a Personal Trainer, there could be a chance that you do not see progress and spending more time and money for the results you have been longing for.


Don’t be intimidated to go to the gym. No one will laugh at you. Everyone is there for the same reason that you are. All of the people at the gym will be too preoccupied with their own workouts to even have the time to look at you anyway. Everyone started somewhere.

Follow my circuit training program for beginners. This is an excellent Stretching, Warm-up and Cool Down plan to work your muscles throughout your body before hitting the weights!

Stretching is extremely important before and after you work out. If you take 3-5 minutes to stretch before you work out, your workout will be safer and there is a lesser possibility of you getting hurt.

Warm-ups combined with stretching are very important before you lift any weights. The main purpose of warming up is to prepare the body and mind for strenuous activity. You want to increase you blood circulation, heart rate and body temperature but you don’t want to over do it and become tired at this initial stage. The best way to get ready to go and hit the heavy weights is by first doing a light 5 to 10 minute overall body warm up on the treadmill.

The main aim of the cool down is to promote recovery and return your body to a pre-workout level. During a strenuous workout your body goes through a number of stressful processes; muscle fibers, tendons and ligaments will be over worked and waste products build up within your body. The cool down, performed properly, will assist your body in its repair process.

Remember folks; this is only your first week in the gym! My advice to you is to follow my 3 day program instead of the 5 day plan by resting in between workouts.


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

One Comment

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  1. Interesant plan. Toate grupele in fiecare zi :)) Daca fac sala de aproape 2 ani, de cate ori pe saptamana ar trebui sa antrenez o grupa ? Acum folosesc planul asta : ziua 1 : piept, gambe
    ziua 2 : umeri, antebrat
    ziua 3 : spate
    ziua 4 : picioare
    ziua 5 : brate
    ziua 6 : pauza

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