New to working out? You might be wondering where to start. Deciding to be more active is an incredible first step to cashing in all of the amazing benefits of exercise, from better moods to improved sleep to all-around higher confidence.


Remember that the most important thing in exercising is confidence. Whether you’re lifting 50 kg or 5 kg, you should be proud of yourself for showing up at the gym! Don’t be intimidated by others or scared to ask for help. Remember that everyone at the gym was once in your shoes. Those first few workouts no matter how easy they are in terms of physical intensity, are often the most mentally challenging. Remain confident and trust that your gym skills and fitness knowledge will increase over time.


Beginners often flock to the treadmills and cycles because these machines are easy for all ages and ability levels. Try incorporating at least two days of strength training into your weekly routine. If you aren’t feeling ready to explore the weight room, remember that body weight exercises can be just as effective at building strength.


If you’re not sweating by the end of your workout, you aren’t pushing yourself hard enough. Try to reach an “out of breath” state at least once during your workout by incorporating high-intensity movements like jumping jacks, burpees or squat jumps.


Working out won’t give results if your diet isn’t in check too. Replace unhealthy foods with healthy alternatives and try to cut on sugar and salt. Fill at least half of your plate with fruits and vegetables. It’s a good idea to prepare before and after every workout with high-protein snacks like nuts, yogurt, hummus and cheese. Of course, maintaining a balanced diet will help you meet your fitness goals.


Even the most experienced athletes appreciate the importance of rest after a hard workout. Try to get seven to eight hours of sleep every night, take at least one rest day a week and always walk into the gym ready to repeat another workout. Once you get into a routine, you’ll graduate from your beginner status in no time. As always, please consult with a physician prior to beginning any exercise program.