Is this truly what you should know before starting the training?
Julia Wójcik
2026-03-23
5 min. read
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During our inaugural visit to the gym, we undergo feelings of confusion and uncertainty... We are unaware of where to initiate or how to perform exercises... We've all been in this situation before... Some have stood their ground, while others have retreated and discontinued working on their physique following the initial failure... Is this truly what a beginner should know before initiating training?
The indispensability of determining a training objective
The first necessary step in the training process should be the determination of a specific goal. The specification of a training goal allows for the development of an appropriate action plan. The most common reason for significant errors among beginners is the lack of perseverance and modesty. It is difficult to work simultaneously on strength building, muscle mass, and fat reduction. These are actually three distinct training objectives, and work on each of them requires the selection of appropriate methods. For example, when building muscle mass, it is necessary to consume a sufficient number of calories. On the other hand, the calorie surplus must be negative when trying to lose weight. Therefore, it is very important that the goal we set is realistic and achievable. It is also not advisable to suddenly increase the training load to safely achieve the goal. It is best to seek the help of specialists who can show you how to achieve the goal safely. Functional tests can reveal weaknesses, and eliminating any movement disorders can significantly improve the effectiveness of training.
Nourishment forms the foundation
A balanced and healthy nutriment is the fundamental element in altering body shape. Without it, we cannot attain satisfactory outcomes, even if we engage in rigorous physical activity and strength training. The initial step is to modify our eating habits and establish an appropriate calorie balance that aligns with our objective. The diet should encompass both macro and micronutrients. None of these nutrients should be absent, including high-quality protein, carbohydrates, and healthy fats. All these substances should be present in appropriate quantities and proportions.
Expert training instructor
Strength and fitness development are excellent goals that can be achieved through strength training. Losing unnecessary kilos, building muscle mass, improving strength, endurance, and body abilities are just a few of the many benefits. However, in order to achieve this, it is essential to exercise correctly and use the training equipment skillfully. Furthermore, it is highly important to exercise regularly and systematically according to a suitable training program. Only such an approach ensures success. Therefore, it is worth beginning your adventure in the gym under the guidance of an expert who will ensure safety, establish a suitable plan of action, identify weak points, and select training exercises and methods suitable for your needs.
A unique training program
In many gyms, it is common to see individuals performing identical exercises. Those just beginning their fitness journey often search online for pre-made training programs, without considering if they are suitable for them. They think: if others are training this way, then I can too. Unfortunately, this is not true. Each of us is unique in our skeletal structure, innate traits, and muscular response to loading. Following standard training plans may not be effective for everyone. It is essential to take into account body type, structural joint and ligament characteristics, age, height, weight, level of training, and any existing conditions when creating an individualized training program. Assessing the effectiveness of a program requires a certain amount of time, so do not expect results after the first few weeks of training. Only after a more extended period of consistent training can one determine if the program is effective. The trainee must be responsible and disciplined in performing all exercises. Keeping statistics throughout the training period, preferably in the form of a training log, is beneficial to monitor progress. This shows if the program is effective and brings us closer to our goal. If it is, then we continue with the program, but start applying progression. If not, we need to make the necessary adjustments until we achieve the desired effect.
Preparation for workout
A preparation before any workout is essential as it prepares and stimulates the body for the physical activity ahead, increases the demand for oxygen, warms up the motor system and muscles, and prevents injuries and discomfort. This makes exercises more effective. A general preparation should last around 10-15 minutes. In the first phase, it is important to exert effort to increase body temperature, such as through running, marching, cycling, rowing, or other equipment and movement forms. Following this, a specialized preparation phase should be conducted where basic movement patterns such as bends, squats, twists are executed to prepare the body for the upcoming intense exertion. For further details on how to properly prepare for a workout, please refer to the article https://www.fabrykasily.com/training/preparation-for-workout.
Range and strength of movement
The range of movement should be maximized and complete to compel the muscles to work harder, which leads to their growth and enhanced performance. Novices, if there are no contraindications, should refrain from performing exercises within a restricted range of motion, as it can result in stiffness, reduced joint mobility, and injury. In order to accomplish results during training with additional weight, we should eschew abrupt movements that can cause harm without control. At the beginning of training, we should focus on performing exercises with proper technique and eradicating errors and bad habits. A pace that is too rapid can prevent the identification and correction of mistakes.
Suitable concentration when exercising
Prior to initiating the training session, we must carefully focus our attention and exclude any interruptions. There is merely the exercising individual and their available execution plan. We are obligated to perform exercises in a precise manner, thereby enabling us to appropriately engage our muscles in the training process. We must take this into consideration throughout the entire training session. If we have selected a load that is too heavy for us and hinders our exercise execution, we must interrupt the training, decrease the load, and resume performing the exercises.
Muscle loss
Muscle loss should not be confused with complete muscle exhaustion. A muscle loss occurs when all the planned repetitions in a series have been completed, and the exercising individual feels that they cannot perform at least one more. This does not mean that the training must be terminated. However, it should be remembered that beginners do not have to train until muscle loss, and improper use of this technique can do more harm than good.
This equipment is meant for workouts
Often, individuals who have just begun strength training in a gym face a significant choice: should they train with machines or use free weights? There is an evident difference between these two types of exercises. The best choice is to opt for training with free weights and body weight. In professional bodybuilding, training machines hold an extremely important role, as they enable the maximum isolation of the appropriate muscle groups, but without free weights, it is not possible to increase muscle mass. These are fundamental multi-joint exercises that engage a greater number of muscles and contribute to maximum muscle growth. Exercises on machines can only serve as a supplement to exercises with free weights.
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