{"id":17832,"date":"2025-02-18T11:32:18","date_gmt":"2025-02-18T09:32:18","guid":{"rendered":"https:\/\/www.myfitness.ee\/jousaali-treeningutega-alustamine-3\/"},"modified":"2025-06-13T09:53:59","modified_gmt":"2025-06-13T06:53:59","slug":"jousaali-treeningutega-alustamine-3","status":"publish","type":"post","link":"https:\/\/www.myfitness.ee\/en\/jousaali-treeningutega-alustamine-3\/","title":{"rendered":"First time at the gym? Practical tips for beginners"},"content":{"rendered":"<p data-start=\"171\" data-end=\"466\"><strong>Going to the gym might feel a bit intimidating at first, but with the right preparation and knowledge, it can become a beneficial and enjoyable habit. If You\u2019re a beginner, it\u2019s important to start thoughtfully to maintain a good workout routine and reach Your goals as effectively as possible.<\/strong><\/p>\n<p data-start=\"468\" data-end=\"654\">Gym training is not just about lifting weights \u2013 it also involves choosing the right exercises, following a solid workout plan, staying consistent, and maintaining a balanced approach.<\/p>\n<h2 data-start=\"656\" data-end=\"681\">How to get started?<\/h2>\n<p data-start=\"683\" data-end=\"1105\">The first step is to <strong>set realistic goals.<\/strong> Do You want to build muscle, improve endurance, or lose weight? Maybe Your goal is to simply feel better overall \u2013 reduce stress, sleep better, and be a better version of Yourself for both You and others. All these goals are valid reasons to start going to the gym and work towards achieving them. Your goal determines what kind of exercises and training methods You should use.<\/p>\n<p data-start=\"1107\" data-end=\"1381\">Before Your workout, it\u2019s recommended to do 5\u201310 minutes of light warm-up on any cardio machine of Your choice \u2013 for example, brisk walking, running, rowing, or bodyweight exercises targeting large muscle groups. This helps prepare Your body for the upcoming workout load.<\/p>\n<h2 data-start=\"1383\" data-end=\"1440\">Proper technique and the help of a personal trainer<\/h2>\n<p data-start=\"1442\" data-end=\"1840\">One of the best practices when starting at the gym is learning the correct technique. While it might be tempting to start with heavier weights right away, it\u2019s wiser to <strong>first master the proper execution of basic exercises.<\/strong> If needed, consider seeking help from a personal trainer who can ensure You\u2019re using the right movement patterns and suggest exercises tailored to Your body\u2019s current needs.<\/p>\n<ul>\n<li data-start=\"1842\" data-end=\"2071\">A personal trainer\u2019s guidance is an excellent way to start correctly! A <strong data-start=\"1914\" data-end=\"1927\">MyFitness<\/strong> personal trainer will help You master the right technique and create a personalized training plan. <a href=\"https:\/\/www.myfitness.ee\/personaaltreeningud-ja-noustamine\/\"><strong data-start=\"2027\" data-end=\"2068\">Book a personal training session here<\/strong>.<\/a><\/li>\n<\/ul>\n<p data-start=\"2073\" data-end=\"2237\">Once You\u2019ve established good technique, gradually increasing weights and finding suitable workout intensities will help Your body adapt and make positive changes.<\/p>\n<div id='gallery-9' class='gallery galleryid-149234 gallery-columns-2 gallery-size-large'>\n<dl class='gallery-item'>\n<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled-1.jpg'><img loading=\"lazy\" width=\"800\" height=\"1200\" src=\"https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" loading=\"lazy\" srcset=\"https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg 800w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg 513w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg 1024w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg 1365w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg 470w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled.jpg 600w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-2-2-scaled-1.jpg 1706w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a>\n\t\t\t<\/dt>\n<\/dl>\n<dl class='gallery-item'>\n<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-scaled-1.jpg'><img loading=\"lazy\" width=\"800\" height=\"1200\" src=\"https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" loading=\"lazy\" srcset=\"https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg 800w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg 513w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg 1024w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg 1365w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg 470w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-1-scaled.jpg 600w, https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/img-23-scaled-1.jpg 1706w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a>\n\t\t\t<\/dt>\n<\/dl>\n<p><br style=\"clear: both\" \/>\n\t\t<\/div>\n<h2 data-start=\"2239\" data-end=\"2268\">What weights to choose?<\/h2>\n<ul>\n<li data-start=\"2270\" data-end=\"2362\"><strong data-start=\"2272\" data-end=\"2285\">Beginners<\/strong>: Choose a weight that allows You to do <strong data-start=\"2325\" data-end=\"2339\">10\u201315 reps<\/strong> with good technique.<\/li>\n<li data-start=\"2363\" data-end=\"2404\"><strong data-start=\"2365\" data-end=\"2386\">For muscle growth<\/strong>: <strong data-start=\"2388\" data-end=\"2401\">8\u201310 reps<\/strong>.<\/li>\n<li data-start=\"2405\" data-end=\"2452\"><strong data-start=\"2407\" data-end=\"2435\">For strength development<\/strong>: <strong data-start=\"2437\" data-end=\"2449\">4\u20136 reps<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"2454\" data-end=\"2826\">A general rule is to <strong>start with lighter weights and increase them gradually<\/strong>. Avoid training with the same weights and reps for too long if they no longer challenge You. Without progressive overload, physical improvements won\u2019t happen. Proper progression allows Your muscles and joints to adapt safely, helping You get stronger step by step and move closer to Your goals.<\/p>\n<p><a href=\"https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/02\/Myfitness2-286-1-scaled.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-149181 aligncenter\" src=\"https:\/\/www.myfitness.ee\/wp-content\/uploads\/2025\/06\/myfitness2-286-1-scaled.jpg\" alt=\"\" width=\"770\" height=\"513\" \/><\/a><\/p>\n<h2 data-start=\"2828\" data-end=\"2861\">How often should you train?<\/h2>\n<p data-start=\"2863\" data-end=\"3342\">A common question among beginners is how often they should work out at the gym. The ideal training frequency depends on Your goals and recovery ability. For beginners, <strong data-start=\"3031\" data-end=\"3065\">2\u20133 training sessions per week<\/strong> are a great starting point. Keep in mind that recovery is a crucial part of the training process, so training every day without rest is not advisable. A rest day doesn\u2019t have to mean complete inactivity \u2013 it can include a pleasant walk or a light workout\/stretching session.<\/p>\n<p data-start=\"3344\" data-end=\"3639\">If You\u2019re an absolute beginner, start with <strong data-start=\"3387\" data-end=\"3431\">2\u20133 full-body training sessions per week<\/strong>. Using compound exercises such as squats, deadlifts, presses, and pulls ensures that You work all major muscle groups efficiently. Progressing in these exercises over time will help You achieve Your goals.<\/p>\n<p data-start=\"3641\" data-end=\"3737\">At <strong data-start=\"3644\" data-end=\"3657\">MyFitness<\/strong>, You can also try recovery-supporting workouts like <strong data-start=\"3710\" data-end=\"3725\">BodyBalance<\/strong> and more.<\/p>\n<hr \/>\n<h2 style=\"text-align: center\"><b>BEGINNER WORKOUT PLAN<\/b><\/h2>\n<p>Below is a <strong data-start=\"3787\" data-end=\"3809\">3-day workout plan<\/strong> designed to develop full-body strength and provide a solid foundation for further progress.<\/p>\n<h3 data-start=\"3905\" data-end=\"3939\"><strong data-start=\"3909\" data-end=\"3937\">Day 1: Full-Body Workout<\/strong><\/h3>\n<ul data-start=\"3940\" data-end=\"4135\">\n<li data-start=\"3940\" data-end=\"4000\"><strong data-start=\"3942\" data-end=\"3991\">Barbell squat or goblet squat with a dumbbell<\/strong> \u2013 3\u00d710<\/li>\n<li data-start=\"4001\" data-end=\"4037\"><strong data-start=\"4003\" data-end=\"4028\">Leg extension machine<\/strong> \u2013 3\u00d710<\/li>\n<li data-start=\"4038\" data-end=\"4081\"><strong data-start=\"4040\" data-end=\"4072\">Incline dumbbell bench press<\/strong> \u2013 3\u00d710<\/li>\n<li data-start=\"4082\" data-end=\"4110\"><strong data-start=\"4084\" data-end=\"4101\">Lat pull-down<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4111\" data-end=\"4135\"><strong data-start=\"4113\" data-end=\"4122\">Plank<\/strong> \u2013 3\u00d730 sec<\/li>\n<\/ul>\n<hr \/>\n<h3 data-start=\"4137\" data-end=\"4171\"><strong data-start=\"4141\" data-end=\"4169\">Day 2: Full-Body Workout<\/strong><\/h3>\n<ul data-start=\"4172\" data-end=\"4364\">\n<li data-start=\"4172\" data-end=\"4194\"><strong data-start=\"4174\" data-end=\"4186\">Deadlift<\/strong> \u2013 4\u00d78<\/li>\n<li data-start=\"4195\" data-end=\"4226\"><strong data-start=\"4197\" data-end=\"4217\">Leg curl machine<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4227\" data-end=\"4268\"><strong data-start=\"4229\" data-end=\"4259\">Seated row (cable machine)<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4269\" data-end=\"4314\"><strong data-start=\"4271\" data-end=\"4305\">Seated dumbbell shoulder press<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4315\" data-end=\"4364\"><strong data-start=\"4317\" data-end=\"4355\">Russian twists with a weight plate<\/strong> \u2013 3\u00d720<\/li>\n<\/ul>\n<hr \/>\n<h3 data-start=\"4366\" data-end=\"4400\"><strong data-start=\"4370\" data-end=\"4398\">Day 3: Full-Body Workout<\/strong><\/h3>\n<ul data-start=\"4401\" data-end=\"4657\">\n<li data-start=\"4401\" data-end=\"4446\"><strong data-start=\"4403\" data-end=\"4438\">Hip thrust (machine or barbell)<\/strong> \u2013 4\u00d78<\/li>\n<li data-start=\"4447\" data-end=\"4483\"><strong data-start=\"4449\" data-end=\"4474\">Lunges with dumbbells<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4484\" data-end=\"4531\"><strong data-start=\"4486\" data-end=\"4522\">Chest fly (machine or dumbbells)<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4532\" data-end=\"4581\"><strong data-start=\"4534\" data-end=\"4571\">Push-ups (Smith machine or floor)<\/strong> \u2013 3\u00d7max<\/li>\n<li data-start=\"4582\" data-end=\"4618\"><strong data-start=\"4584\" data-end=\"4609\">Triceps rope pushdown<\/strong> \u2013 3\u00d712<\/li>\n<li data-start=\"4619\" data-end=\"4657\"><strong data-start=\"4621\" data-end=\"4648\">Core exercise of choice<\/strong> \u2013 3\u00d712<\/li>\n<\/ul>\n<hr \/>\n<h1 style=\"text-align: center\"><span class=\"red-text\"><strong data-start=\"3681\" data-end=\"3696\">Don&#8217;t forget!<\/strong><\/span><\/h1>\n<ul>\n<li data-start=\"4688\" data-end=\"4816\">Consistency brings results!<\/li>\n<li data-start=\"4688\" data-end=\"4816\">Track Your progress in a training journal.<\/li>\n<li data-start=\"4688\" data-end=\"4816\">Use a personal trainer\u2019s support.<\/li>\n<\/ul>\n<p data-start=\"4818\" data-end=\"4955\">Achieving goals is much easier together \u2013 invite a friend to train with You or work with a personal trainer for motivation and support.<\/p>\n<p data-start=\"4957\" data-end=\"4983\" data-is-last-node=\"\" data-is-only-node=\"\">See You at the gym!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gym training is a great way to strengthen your body, improve your well-being, and achieve your health goals.<\/p>\n","protected":false},"author":4,"featured_media":17831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"class_list":["post-17832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>First time at the gym? 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