If you’re like me then you have made a decision to stay fit and be in the best shape ever. While that’s a life-changing decision, there is still a lot of work to be done. These include watching your diet and of course, hitting the gym.
Now, you’re not alone in wondering “how do I even start working out?” Many people struggle with this question. There is a plethora of routines and equipment to use that everything gets so confusing. Some can readily afford a personal instructor to guide their progress, but for many, this is not the case. Well, you’re in luck because here, we go through some of the best equipment and routines to focus on when starting your workout.
Workout equipment are tools/devices used during physical activity. These equipment aid workouts, providing more resistance and ease to help the body stay fit, enhance athletic performance, and build strength and endurance. They help to improve the outcome of an exercise routine.
For many beginners, choosing the right equipment can be a daunting task. An inability to choose equipment properly inadvertently messes with routines, slowing or even derailing progress. Once a beginner can sort out which tools to use, then a big part of the journey is sorted.
There are different classes of gym equipment and each one have thor pros and cons. As a beginner, you will typically need to switch between types to get a good feel and progress better with your workouts. This requirement adds further challenges to an already arduous journey. But not to worry, you’re about to have the hack to sail through these murky waters.
First off, you need to know your workout equipment. And to that end, there are hundreds of them. There are standard equipment and make-shift equipment. For example, you could use your TV stand as make-shift workout equipment.
Here is an inexhaustive list of some standard equipment you will find in the gym
- Preloaded dumbbells and conventional dumbbells
- Weight plates; bumper plates, steel plates, and micro-plates
- Preloaded barbells and conventional barbells.
- Variable resistance training- chain accommodation training like chains and elastic bands like floss bands, mini bands, hip circles, and monster bands
- Head/neck harness
- Lifting accessories like knee sleeves, elbow sleeves, lifting wrist straps, knee wraps, etc.
- kBox flywheel training devices
- Grip: gym chalk, gloves, belts, shoes, and slingshots.
- Training sleds like pull sleds, push sleds, and sleds,
- Farmer’s walk handles
- Power pins and loading pins
- Stones like atlas stones and stones of steel
- General grip strength like wrist rollers, Fat Gripz, pull-up spheres, etc.
- Hammers, slammers, clubs, and maces
- Bulgarian bags
- Parallel bars
- Suspension trainers like flying, AirFit Trainer Pro, Gymnastic rings, Jungle Gym XT, etc.
- Weighted vests
- Medicine balls
- Resistance bands
- Limb weight
- Push up handles
- Gym rings
If you have not used any of these above workout equipment before, there are chances that you can misuse them. However, this should not discourage you from staying fit.
As a beginner, there are workout equipment that are specifically made for you. They help in increasing stability and endurance and increase strength during workouts. These workout equipment are:
If you are new to weightlifting and intend to start your journey into weightlifting, a dumbbell is the best equipment, to begin with. Dumbbell sets are the perfect entry point to weightlifting. Asides from weightlifting, they can be used for other exercises. They do not take up too much space; you can essentially store them in your house. For beginners, you can start by lifting the smallest weight of dumbbells, and over time, you can lift heavier ones.
Stability balls help strengthen your core and improve body balance, posture and alignment. If you find it challenging to do sit-ups or other exercises, stability balls can help you do those exercises without pain or difficulties. You can also use stability balls if you want to level up your workout and strengthen your muscle groups in new ways.
Resistance tubes are popular and versatile workout equipment. They help in toning your major muscle groups. You can attach resistance tubes to any type of surface; for instance, you can attach them to a door frame. Since they have no weight and are easy to use, you can travel with them and use them in different places without considering their weight.
A Medicine ball is another simple workout tool that a beginner can use. They are easy and versatile to use. Medicine balls are easy to handle, hold in hand, throw and toss. They come in different weights, depending on how well you want to challenge your muscles. Medicine ball flexibility gives you a greater range of motion, allowing you to build endurance, balance, and strength.
For beginners, the workout should be fun and not a stressful activity. Another way to stretch and release tight muscles is using a foam roller. The function of foam rollers is to help you release tension and massage sore muscles, which in turn help in improving your range of motion and treat minor back pain. Foam rollers are versatile; they can be used for core exercises like heel taps and planks.
For beginners, there are safety measures you need to follow to avoid misuse of gym equipment and injury during exercise. They are:
You should avoid overdoing the exercise if you are a beginner or have a medical condition. If you have health conditions, you must consult your doctor before starting an exercise program to know the best exercise program for you. If you are just beginning your exercise program, start exercising for 30 minutes at a time 2-3 times per week. It is also important that you listen to your body whenever you are tired and stop when you start feeling uneasy.
When starting your workout program, avoid handling equipment you have never used. If you exercise with your friend or trainer, you should observe how they use the machine before trying it yourself. You should watch how they position their body and adjust the equipment, pace, and techniques. You can also ask questions and get tips on how you can use the equipment.
Broken equipment is dangerous and can cause harm to people. It is important that you check for signs of damage and wear before using any equipment to avoid injury. You should call the attention of your trainer or staff member to the signs you noticed.
Before using any gym equipment, you must use a disinfectant cleaner and a clean cloth to wipe down each piece of equipment, and after you are done using the equipment, you should also wipe with disinfectant. This is to protect you and other members from germs and infections in the gym.
There are certain equipment with instructions written on them. You must check out the instructions before using or adjusting the equipment. Ensure that you read and follow the instructions on adjusting the equipment, using knobs, dials, levers, etc. Once you know how to do these, you can use the equipment to suit your fitness level, goals, and body type. Most importantly, avoid making guesses on the use of gym equipment.
You should start with little moves and lighter weights as a beginner. Do not rush yourself into carrying heavier weights because other people are doing the same. Carrying lighter weights can help you easily maintain a good technique, and once you have mastered your technique, you can then move to the next stage. To learn your technique well, you should be able to do 10 reps without breaking it. However, if you can do more than 10 reps (repetition) of the technique easily, you can increase the weight a little.
There is no competition in the gym. One of the most important things in using gym equipment is controlling your body. The key determinant of good technique is body control, which helps in an effective workout. When working out, focus on your body control with steady movements.
Your body speaks to you when something is wrong with it. Stop the exercise and take a break immediately whenever you feel pain or discomfort. However, if the pain continues for a few minutes, you should reduce or take a break from exercise and give your body time to rest until you feel better. You should allow your body to rest for at least 48 hours before working out a particular muscle group again. But if it continues for a long time or you develop chest pain, you should contact your physician immediately.
Consistency is the secret to any good exercise regimen. You should avoid overdoing your exercises to prevent injury. Remember that you should always consult your doctor before starting any exercise program, especially if you have certain medical conditions. Read any accompanying instructions on your equipment and observe your trainer or friend when using gym equipment to prevent injuries.