The term fitness beginner is widely used to refer to the athlete who follows a regular fitness workout for less than 7 months. As a beginner, pay particular attention to learning a clean technique and movement execution. Wrong ambition is out of place here. Your joints, tendons, muscles, and ligaments need the time to get used to them in order to adapt to the new strain.
With our 10 advice and tips, we want to make it easier for you to get started with fitness training and help you avoid the most common initial mistakes!
Tip (1) – Get enough sleep!
Athletes who have a hard time building muscles often cannot regenerate as well as other athletes. If they don’t get enough sleep every night, their progress will be seriously hampered. At least eight hours of sleep should be enough, better still nine. To train again immediately before the end of the regeneration phase will put even more strain on the body and prevent muscle build-up – that is not the goal. Pause, rest, regenerate and build muscles is the motto!
Tip (2) – Patience and consistency!
Building muscles takes time, whether you do it easily or not. It requires patience, consistency and a lot of work. This is a hard fight. When the whole thing stagnates after a few months of training, lifting heavier weights or incorporating new exercises into the training plan and eating even more. Just don’t give up. If the calorie intake and the training intensity are increased, then also better results show up!
Tip (3) – Don’t forget to warm up!
Always start by warming up your muscles first, as warm muscles with blood circulation can absorb stimuli from stress more quickly. Use one of the many cardio devices to warm up in a studio. A skipping rope or puppet exercises are ideal for at home, so that the entire body is warmed up quickly. Another popular warm-up method is to do 1-2 easy sets with 20 repetitions during the initial exercise. For example when pressing the bench with the empty bar. Such warm-up kits or exercises can be performed before painful
Keep injuries or muscle tears away!
Tip (4) – Train the right muscle groups at the beginning!
Always start by training the large muscle groups such as back, legs and chest! For fast muscle building, thigh, latisimus or chest exercises are particularly suitable. When training these muscle groups, you automatically train smaller and smaller muscle groups such as biceps, triceps or shoulders. Only after you have completely trained a large muscle group do you move on to a smaller muscle group. For example, if you first train your biceps and then your back muscles, you can no longer give one hundred percent because your bicep is already pretired, and because he is involved in the pulling exercises, the maximum weight can no longer be moved or used. Remember to always train large and then small muscle groups!
Tip (5) – Make sure you get enough regeneration!
In the meantime, it has been established that muscle build-up can only be sustained if there is sufficient time for regeneration. Therefore, always wait at least 48 hours or even more (which is especially recommended for beginners) before intensively training the same muscle again. It is also important to get enough sleep, because the regeneration of the muscles is most effective in a long lasting deep sleep. Remember that the muscle does not grow during training, but during the phase where you regenerate it. With the training you only give the muscle the stimulus to grow!
Tip (6) – Always pay attention to your diet!
Muscles grow particularly fast with an effective combination of training and nutrition! Always pay attention to protein-rich foods such as fish, high-quality carbohydrates such as whole grain rice and oat flakes, lots of vegetables and the right fats such as from nuts. A frequent intake of small meals is also important, as muscle building requires a lot and sufficient energy. The appearance of a feeling of hunger is an important sign that your muscles need new energy. For example, check the Internet or fitness magazines for the latest information on healthy nutrition for strength athletes, as these tips and hints are constantly changing due to new scientific research results!
Tip (7) – Create your own training plan!
The creation of an individual training plan for your muscle build-up, which exactly records on which days you want to train which muscles, is very important for beginners. When creating the plan, make sure that you never train the same muscles one after the other, but change muscle groups and exercises during the next workout. It’s best to get help from a professional to create a plan before you copy a plan from a professional bodybuilder that won’t take you any further or even lead you to overtraining!
Here you can find our training plans for muscle building or fat reduction for fitness beginners.
Tip (8) – The correct repetition range!
If you train with a repetition range that is too low, your muscle building cannot be optimally developed. If you train again with a too high repetition range, your muscle building can also not take place optimally! We recommend training in a repetition range of 8-12 repetitions! From time to time you can also do 6 repetitions during basic exercises such as bench press and 15 repetitions during isolation exercises such as butterfly!
Tip (9) – Avoid alcohol!
Alcoholic beverages have a high number of bad calories, slow down their metabolism and interfere with their hormonal balance! Alcohol also contains substances that lower protein synthesis and testosterone levels!
Tip (10) – Complete the basic exercises / compound exercises!
Basic exercises in weight training are knee flexion, bench press and crucifix lifting. With these 3 exercises, you train several muscle groups at once. With the knee bend there are muscle groups like the quadriceps, leg bits, gluteus as well as under back area and the trunk musculature. When pressing the bench it is the chest muscles, the shoulder muscles and the triceps muscles as well as the trunk muscles. With the exercise “dead lift” you train your complete lower body as well as the back muscles. The arms and shoulders are also included. Basic exercises should always be performed at the beginning of the workout!
These 10 tips and advice should make it easier for beginners to enter the fitness training world. Maybe these 10 tips have answered some of your questions on their own. Follow these tips and advice and nothing stands in the way of building up your muscles. Get to it – and do it right!