When some people think of working out in the gym, they easily think of plates slamming loudly, huge muscles, small tank tops and even more toxicity. They think of pain, struggle and comparison.
While some of that may be true, the gym can become a safe haven just as easily. The gym does not have to be a scary, intimidating place! For me, I was super nervous to start out, but over time, I was able to become comfortable and confident. A main reason for this is because of the habits I picked up outside of the gym. In my article, I will share three tips on how you can aid your performance for the gym outside working out and in!
To start with reason number one, there are many things that people do outside of the gym to prepare themselves for the it! For example, the most important things you should be doing is fueling your body and resting.
While resting, each muscle group needs at least 48 hours to completely recover before working out again. This aids your performance in the gym because it prevents injuries, tears or over-straining your muscles. It also causes you to naturally be stronger because you will not feel as much aches or soreness as before, enhancing your performance.
For fuel, tracking calories, eating a ton, eating a little and micromanaging over everything you eat may seem like the best thing to do, but it is not. While tracking calories can be helpful, the amount you eat should honestly be what makes you full. Three meals a day, hitting food groups such as grains, fruits, vegetables and protein – targeting these food groups removes the need to eat empty calories. Whether you are trying to lose weight, gain weight or maintain weight, protein is the most valuable thing you can put in your body to gain muscle.
For tip number two, you need to set goals for yourself. When I first started out in the gym, all I cared about was getting stronger and looking better, and it ruined my perspective. I became obsessed with how I looked and how much weight I was doing, which caused me to be careless and put aside my health. Setting goals for yourself won’t just inspire you to work harder, but it will prevent you from constantly being disappointed in yourself. It is okay to push yourself, but by setting undefined goals, you have set no goals, and that can lead you to fail.
For tip number three, it is about finding the right “split” for you. A gym split is a structured schedule to train specific muscle groups on different days. For example, if you are trying to become upper body dominant, you might be interested in a split named “PPL”, otherwise known as push (chest, shoulders, triceps), pull (back and biceps) and legs (quads, glutes, hamstrings, calves). Once you finish a rotation, it becomes a rest day, where you can either do cardio or none at all.
Interestingly, not all splits will work for some people. To exemplify, there are tons of different splits, such as the “bro split”, an “upper lower split”, a “full body split”, and, as you know, “push, pull, legs.” In these splits, you are working different muscles at different times, and some people’s bodies will react differently to each. A good tip to help you start working out, is to find a split that works for you, and do not be afraid to experiment!
Finally, the last piece of advice I can give to you is to have fun. Going into the gym with a good mindset, or maybe going in with a friend can make your time that much more enjoyable. Find funny machines to use, and experiment! I hope you enjoyed reading, and I hope this can help you feel better about working out!
Image courtesy of Birdie Naugle ’28.
