How to get started going to the gym

We all know we should be exercising and after 40 years of age resistance, or weight, training is crucial to maintain and build muscle.

But it can be a daunting experience going to a gym especially if you have never used a gym before or  have never exercised.  Where do you start?  What do you do and how do you do it? 

These are the five basic movement patterns that all exercises evolve from.

Hinge

A hinge movement is a lower body exercise and uses the hamstrings, glutes and lower back. Responsible for opening the hips, hip extension. Examples of hinge movements, deadlifts, hip thrust, bridges and good mornings. In daily life think picking something heavy off the floor.

Squat

A staple exercise using the lower body and a must for strong legs. Examples of squats include bodyweight squats, goblet squats, back squats.  In daily life think sitting and standing back up.

Lunge

Another lower body exercise which is knee dominant.  Examples are lunges and step ups and they relate to daily life in the form of going up and down the stairs.

Push

A push movement is an upper body exercises and involves moving a weight away from you.  Using the muscles of the chest, shoulders and triceps this can be done standing or laying horizontal, examples are push ups and shoulder press.  In daily life think putting something away overhead. 

Pull

Again, an upper body exercise this time using the muscles of the back and biceps.  Can be performed in the horizontal or vertical positions, examples are bent over rows and lat pull downs. In daily life think pulling an object towards you.

All these movement patterns relate to our daily life and the ability to do them well is critical especially as we age.

It is important to perform these basic movement patterns well before you start a more advanced exercise program.  Too often the basics are not taught correctly, if at all, or people just go straight into the more advanced exercises, and this can then lead to poor exercise technique which can cause injuries and failure in achieving the desired outcome. 

It is also important to understand that joint mobility plays a role in performing these movement patterns.  If a joint is not mobile the movement will become dysfunctional, putting load or adding weight to this will then increase your risk of injury and a poor outcome.

At Foundation Fitness we always have a big emphasis on joint mobility before each session begins. Beginners are often given the basics to start with to ensure good form and technique and from there exercises can be progressed safely.

If you are thinking of joining a gym and not sure where to start, come and join me at Foundation Fitness for a free Back to Basics workshop. 

I will teach you the basic movement patterns and help you understand exercise technique so you can confidently begin your journey and enjoy all the benefits that exercise will give you. 

We want to stay mobile, strong and healthy so we can keep enjoying life as we age.

Give me a call if you want to discuss getting started today 0411 472 166.

Kirsten x