The Gym Guide I Wish I Had...
Feb 06, 2025Skip The Trial-and-Error With These 5 Fitness Tips for Beginners
In the famous words of Dr. Maya Angelou, “you can’t know where you’re going until you know where you’ve been.” If I could go back in time and give my beginner self some advice, I’d have saved myself a lot of frustration (and sore muscles for the wrong reasons!). Fitness is a journey, and like any journey, knowing the road ahead can make all the difference. Here are five things I wish I knew before I stepped into the gym for the first time.
1. Form First, Always
I used to think that lifting heavier or doing more reps meant faster results—big mistake! Proper form is everything. According to the National Academy of Sports Medicine (NASM), incorrect form increases the risk of injuries and prevents you from activating the right muscles. Whether it's a squat, deadlift, or push-up, taking the time to learn proper technique will save you from setbacks later. Working with a coach, watching expert tutorials, or even recording yourself to check your posture can make a world of difference. Yep, it may be annoying seeing people record themselves at the gym, but I promise it can actually help you to have a front row view of your form!
2. You Can’t Out-Train a Bad Diet
No amount of burpees will undo a diet filled with ultra-processed foods and sugary drinks. I learned this the hard way. Nutrition plays a huge role in muscle recovery, fat loss, and overall energy levels. Research from the International Society of Sports Nutrition (ISSN) emphasizes that a balanced diet of lean proteins, complex carbs, and healthy fats is essential for workout performance and recovery. So, instead of obsessing over workouts alone, I started fueling my body the right way—and the results spoke for themselves. If you’re needing inspiration for recipes, peruse the blog! I’ve got everything from meal prepping to air fryer meals.
3. Rest Days Are NOT for the Weak
At first, I thought rest days were just an excuse to be lazy. Nope! Recovery is where the magic happens. Overtraining can lead to burnout, poor performance, and even injuries like stress fractures and tendonitis. Rest allows muscles to rebuild stronger, so skipping recovery days actually slows progress. Now, I schedule active rest days with light yoga or walking and embrace the power of a good night’s sleep!! Believe me when I say, gains happen when you're resting, not just when you're lifting.
4. Consistency Beats Intensity Every Time
It’s easy to get caught up in all-out, high-intensity workouts, but then what? If you're too sore or exhausted to work out again for a week, it’s counterproductive. Studies show that exercising consistently, even at moderate intensity, leads to better long-term results than sporadic extreme workouts. A sustainable routine—whether it's three, four, or five days a week—is what brings real progress.
5. Results Take Time—Trust the Process
I expected to see drastic changes in a month, but that’s not how fitness works. Building strength, endurance, and physique takes patience. A study in the Journal of Strength and Conditioning Research found that noticeable strength gains typically take 6-8 weeks of consistent training. Fat loss and muscle definition take even longer. Instead of chasing quick fixes, focus on small wins—hitting a new personal best, feeling more energized, or simply staying consistent. Every workout is a step forward, even if you don’t see it right away.
Looking back, I wish I had known these things from day one—but hey, learning is part of the journey! If you're just starting out, take these lessons to heart, and you’ll be miles ahead. Keep showing up, keep learning, and trust the process.
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Xo,
Coach Tatiana
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