Working up the nerve to step into the gym for the first time can be incredibly daunting. To help ease any nerves, it often helps to have some sage advice from the pros in your back pocket before taking the fitness plunge.
Celebrity trainer Magnus Lygdbäck doesn't want to leave you hanging. In a new YouTube video, Lygdbäck shared his top tips for gym beginners, giving advice on training programs, mindset, and everything in between.
To start, Lygdbäck says before you go to the gym for the first time, you should ask yourself one question: What is my motivation?
"If you're going for the wrong reasons or have unrealistic goals to start off, there's a big chance you might get discouraged and eventually quit," he says. "Remember: this should be a lifestyle shift, not a phase."
Lygdbäck advises beginners to test a few gyms in their local area before buying a membership, taking advantage of trial periods to find the one that is most comfortable for their needs. The celebrity trainer also advises beginners to begin their fitness journey solo instead of going with a friend, building up independent accountability and comfort.
"If you go with an accountability partner, the risk is that when they quit, you quit," he advises.
Before heading to the gym, Lygdbäck says it's best to eat a meal with protein, carbs, and good fats within a three-hour window before working out. When heading out, Lygdbäck says to bring a water bottle (obviously) and maybe some music. But he cautions against bumping your jams too loud, as it can cause you to be unaware of your surroundings and cause you to make a lot of noise slamming weights and such.
Aside from wearing comfortable athleticwear, Lygdbäck says you should also pick up a good pair of sneakers made for what you are doing in the gym.
"I shouldn't have a pair of running shoes if I'm trying to do deadlifts or lifting weights at all. And I shouldn't have a lifting shoe while I'm running on the treadmill," he says, adding that hybrid shoes are good if you plan to do a bunch of different exercises.
To help you get on the right track, Lygdbäck recommends talking to a personal trainer at your choice gym to develop a training program that helps you reach your goals.
"A typical program consists of doing lower body one day, a push and pull day, and then an arm day. So in three or four days, you work through the whole body — and then it starts over," he says.
Lygdbäck says that beginners should dedicate themselves to going to the gym three days a week at first, then ramp it up to more depending on what their schedule allows. He also advises performing the same exercises consistently to get the most out of your program and prevent injuries. When it comes to reps, Lygdbäck says he prefers more reps (like 12 to 15) at a low weight to get down the movement patterns and build muscle memory rather than going for heavy weights at a lower rep.
"Stick to a basic program, learn the foundations, build a strong foundation, and ramp it up slowly," he says, adding that going to the gym for 60 minutes or less is ideal.
Now, that's a lot of good advice. But Lygdbäck's last point is arguably his most important tip.
"Don't expect to be motivated all the time," he says. "Motivation is overrated. Discipline and accountability [are] what matters."
To check out all of Lygdbäck's tips, watch the video above to make the jump into training way less intimidating.
