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Let's Talk About: What to do in the Gym

Stepping into a gym for the first time can feel intimidating, but it's important to remember that everyone is there for a similar reason: to improve their health and fitness. This shared goal fosters a sense of mutual respect among gym-goers. While some gyms cater to specific audiences like bodybuilding, CrossFit, martial arts, or weightlifting, commercial gyms offer a variety of options to help you discover what works best for you in a comfortable and welcoming environment.

As you enter the gym for the first time, you might be thinking, "What on earth do I do?!" This is a completely normal thought. Don’t worry; it’s not a ‘one size fits all’ routine. You can tailor your workouts to what you enjoy. There are various training styles and splits (a split is when you train on different days throughout the week, focusing on different areas). Let’s take a look at some popular training styles for your first time!

 

Push/Pull/Legs Split

Understanding Push/Pull/Legs Split Workouts

The push/pull/legs (PPL) split is a highly effective and popular workout routine that divides training into three main categories:

  • Push: Exercises that involve pushing movements, targeting the chest, shoulders, and triceps.
  • Pull: Exercises that involve pulling movements, targeting the back and biceps.
  • Legs: Exercises that target the lower body, including quads, hamstrings, glutes, and calves.

Key Benefits of Push/Pull/Legs Split

  • Balanced Muscle Development: Ensures all major muscle groups are worked evenly.
  • Efficient Recovery: Allows specific muscle groups to rest while others are being trained.
  • Flexible Schedule: Can be adjusted to fit into a busy lifestyle, whether you train three, four, or six days a week.

Other benefits of PPL

  • Lets you focus on specific muscle groups
  • Can be done with machines or freeweights
  • Wide variety of exercises for each group

Ideal for

  • Age Range: 18-75+
  • Medical Conditions: Suitable for those without severe joint issues, as it allows for adequate rest and recovery between sessions. It is also beneficial for individuals looking to build muscle and strength progressively.

 

Full Body Workouts

What Are Full Body Workouts?

Full body workouts involve training all major muscle groups in a single session. Typically, these workouts are performed 2-3 times a week with a day of rest in between.

Benefits of Full Body Workouts

  • Time-Efficient: Ideal for those with limited time, as it hits all muscle groups in one session.
  • Increased Caloric Burn: Engages more muscles, leading to higher calorie expenditure.
  • Strength Building: Promotes overall strength and muscle balance.

Ideal for

  • Age Range: 18-75+
  • Medical Conditions: Suitable for beginners and those with time constraints. It is also beneficial for individuals with metabolic conditions, as it boosts metabolism and promotes overall fitness.

 

Cardio-Focused HIIT

Understanding HIIT Workouts

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. HIIT can be done with various exercises, including running, cycling, or bodyweight movements.

Benefits of HIIT

  • Time-Efficient: Short, intense workouts that can be completed in 20-30 minutes.
  • Cardiovascular Health: Improves heart health and endurance.
  • Fat Loss: Highly effective for burning fat and increasing metabolism.

    Ideal for

    • Age Range: 18-50+
    • Medical Conditions: Great for those looking to improve cardiovascular health and lose weight. However, it should be done cautiously by individuals with heart conditions or joint problems, and only after consulting a doctor.

     

    Low-Intensity Steady State (LISS)

    What is LISS?

    Low-Intensity Steady State (LISS) cardio involves longer periods of continuous, steady exercise at a low to moderate intensity, such as walking, cycling, or swimming.

    Benefits of LISS

    • Joint-Friendly: Low impact and easy on the joints.
    • Stress Reduction: Promotes relaxation and can be meditative.
    • Endurance Building: Improves cardiovascular endurance over time.

      Ideal for

      • Age Range: 18-75+
      • Medical Conditions: Excellent for those with joint problems, beginners, and individuals with heart conditions looking for a gentle introduction to cardio.

       

      Circuit Workouts

      What are Circuit Workouts?

      Circuit training involves performing a series of exercises in sequence with minimal rest in between. Each circuit can target different muscle groups or be a full-body routine.

      Benefits of Circuit Workouts

      • Full Body Engagement: Works multiple muscle groups simultaneously.
      • Cardio and Strength: Combines cardiovascular and strength training in one session.
      • Time-Saving: Efficient for those with limited time.

        Ideal for

        • Age Range: 18-65+
        • Medical Conditions: Suitable for those looking for a comprehensive workout that includes both strength and cardio. Not ideal for those with severe joint issues.

         

        Finding the right workout style is the key to getting the most enjoyment out of your fitness journey, especially if you're new to the gym environment. Each workout method—whether it’s a push/pull/legs split, full body workout, HIIT, LISS, or circuit training—offers unique benefits tailored to different needs and goals. By understanding these options, you can choose a routine that aligns with your fitness objectives and health conditions, making your gym experience both enjoyable and effective.

        Remember, the most important step is by just getting started and finding what works best for you. Embrace the journey, and don't hesitate to seek guidance from gym staff or a personal trainer who can help you tailor a plan to your specific needs. With the right approach, you'll soon find the gym to be a place of progress and personal growth.

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