We now know, due to modern-day research and science, that strength training is the elixir of life, plus it makes you strong and confident. The gym is a place to feel empowered as a woman, where you get to work on yourself, fill up on endorphins.
We can understand that this may all sound well and good but, where the hell do you start?! What exercises should I do? How long should I spend at the gym? How many sets and reps should I do? How do I get past the anxiety of feeling like everyone is watching me? Isn’t the gym for people of elite fitness levels?
Don’t worry — start with your VEQKING activewear, your first gym buddy that’ll stick with you — from how to get the best results, to how to build confidence, and even how to make the gym your new favorite place outside of home.
Understanding Gym Anxiety
First, let’s start by understanding what gym anxiety is.
Gym anxiety is a form of fear that arises when you enter and train at the gym.But guess what? That’s called the “spotlight effect.” It’s a fancy term from social psychology for overestimating how much others notice us. In reality, everyone’s too busy focusing on their own journey. They were all beginners once, just like you. The secret sauce is showing up and pushing through those initial jitters. Once you conquer that hurdle, there’s no turning back!
How to start a gym workout for beginners？
Always warm-up
The most important thing about a warm-up is it gets your blood and oxygen flowing. Just as the name suggests, it warms your muscles up to their ideal temperature for their best flexibility and efficiency, according to the American Heart Association. Before you even hit your first rep, make sure you’re wearing supportive activewear, like VEQKING sports tank top is a great pick — it keeps everything in place during high-motion warm-ups.
Choose these top warm-up moves below, then complete each for 30 to 60 seconds.
1.Arm Swings
Prep your arms, chest, and back, Perry says. And, getting that extra stretch in during a warm-up increases blood flow and improves flexibility.
2.Side Reach
Side reaches allow your heart to prepare for the upcoming workout
3.Knee Lift
This move calls on your core which is a very important muscle group in every workout.
4.Hip Rotations
Hip rotations are a perfect choice before a lower body workout
Now you’re nice and warm, let’s begin the main portion of this full-body beginner workout!
Cardio workouts
Cardio workouts get a bad rap sometimes. They make us think of endless hours grinding on the treadmill until you’re a sweaty puddle of sore legs that can’t get down the stairs.
You could try some gym cardio, like the bike, rower, or elliptical. An elliptical can be a great way to ease back into a workout routine for those who are new to exercise.
To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some interval training.
A good starting point is to begin with is a warm-up of five minutes at a low intensity. After the warm-up, you can increase the intensity for two minutes and then return to the lower intensity for one minute. Repeat this cycle for a total of 20 minutes.make sure you’re wearing supportive gear — something like the VEQKING cross-back sports bra, which keeps you comfortable and secure even as you pick up the pace. Its strappy design allows full shoulder movement, perfect for those long elliptical sessions.
Strength Training
Strength training is one of the most effective ways for women to build lean muscle, boost metabolism, and enhance physical and mental well-being.
Strength training isn’t all grunting under a metal bar in a sweaty gym. High-impact sports bra is a must for strength sessions. It keeps everything stable and secure through high-intensity movementsAll the options below are perfect beginner workout plans you could try:
1.Bodyweight movements
like push-ups, squats, and lunges. These moves are timeless. They work multiple muscles at once, don’t require equipment, and help train your body to move in lots of ways that transfer to real life.
2.Dumbbells
When you’re ready to take your bodyweight routine up a level, dumbbells are great. Use them to make your squats heavier or transform your push-ups into a renegade row (super fun exercise—try it!). They’re a great way to put your body under load, which is pretty helpful in regular life. For instance: dumbbell weighted lunges > carrying your shopping bags up the stairs with ease.
3.Kettlebells
Learning to use a kettlebell is one of the most empowering things in the world. Not only are the lifts—like the classic swing and the Turkish Get Up—pretty badass, but they train you to maintain your core strength and stability while moving under load.
Remember everyone starts something new as a beginner and there’s no reason for why you should compare yourself to those who have trained for 10+ years… it doesn’t make sense!