How to choose first workout loads so sport feels realistic, safe and easier to continue.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
What is important to achieve in the first training sessions
It doesn't matter if you train for health or for a good figure, you won't achieve what you want at the first training session. It will not be possible to do this in the second or fifth session, especially if it concerns weight loss and muscle building.
In order to become stronger and more durable, improve your physical condition and add a few years to your life, you need to exercise regularly. That is, always. The rest of my life. So you have nowhere to rush.
If you run 5 or even 10 km from scratch, you will only get pain in your feet and knees, and not a slim waist at all. And after the strength training of eight exercises for five approaches, instead of relief, you will earn such delayed pain in the muscles that you will hardly move for another week.
Therefore, postpone your cherished dreams for now and set realistic goals for the first weeks of training:
- overcome psychological blocks and start moving;
- get used to doing it regularly, without passes;
- finish the workout feeling good.
Below we provide examples of where you can start with strength and cardio training to complete all three points and fall in love with physical activity.
How to choose the load during the first training sessions
Most often, people begin their immersion in the world of sports and fitness by doing push-ups and squats at home, running down the street or visiting the gym. Therefore, we will analyze these types of activity.
Strength training at home
Bodyweight exercises at home are a great choice for any beginner. If only because you will not spy on others and try to do the same.
At first, you will be able to load the muscles well without any burden, but here too it is important not to overdo it.
Do two sets of the following exercises:
- Push-ups from the floor. If it doesn't work, do them from a low support or from your knees.
- Squatting. Perform smoothly, do not flop down and make sure that the back remains straight and the heels do not come off the floor.
- Oblique (Australian) pull-ups. At home, you can put a hook on two chairs or buy training loops - the cheapest ones cost up to 1.5 thousand rubles.
- Buttock bridge. Lying on the floor with bent legs, raise the pelvis and lower back.
- Twisting on the press. Take your hands behind your head, spread your elbows to all sides, lift your shoulder blades and shoulders off the floor and turn them back.
Do as many reps as you can. But at the same time, it is important to stop in time: if the form deteriorates - for example, in push-ups, the lower back begins to sag - finish the exercise.
By the end of the class, you should feel like you want to go for a walk right now, rather than crawling to the couch and lying around for the rest of the evening.
If the next day there is almost no pain and you want to exercise again - congratulations, you have found the perfect load.
Now you can gradually increase the volume of training. For example, add one repetition each week until you reach 15-20 times, and then either increase the difficulty of the movement or do more sets.
Strength training in the gym
It is better to start strength training with basic exercises that involve many joints and muscle groups. They will teach you how to move correctly and provide a good stimulus for developing muscle strength and volume.
First, walk for 5-10 minutes on the track, and then do 1-2 sets of the following exercises:
- Bench press with a barbell.
- Squats with a bar on the back.
- Thrust to the chest on a block simulator.
- Deadlift with a bar.
- Twisting or "bicycle" exercise.
Choose the weight so that you can easily complete 8-12 repetitions. For exercises with a barbell, you can try a bar weighing 10-15 kg or start with a body bar. It is a rubber-coated fitness stick that can weigh between 2 and 8 kg. The weight is indicated at its end.
Learn basic exercise techniques and have a gym instructor watch you do them. It is important to correct gross errors from the very beginning, so as not to get used to incorrect execution.
If everything went well this time, in the next class you can increase the number of approaches to three, then gradually add weight and try new exercises for the main muscle groups.
Runs
If you are sedentary or significantly overweight (BMI > 25), start by walking. Even 15 minutes of vigorous movement (at a speed of about 6 km/h) will be enough to give a good load to the body, weaned from activity. As you get used to it, increase the training time.
If you already move a lot in your normal life, you can immediately try alternating between walking and running at a conversational pace - when you can maintain a conversation without stopping.
Try the following plan for your first workouts.
- 1st week: 3 minutes of running, 2 minutes of walking - 6 series. Only 30 minutes.
- 2nd week: 4 minutes of running, 2 minutes of walking - 5 series. Only 30 minutes.
- 3rd week: 5 minutes of running, 2 minutes of walking - 4-5 series. Total - 28-35 minutes.
- 4th week: 5 minutes of running, 1 minute of walking - 5 series. Only 30 minutes.
- 5th week: 30 minutes of running without walking.
- 6th week: 35 minutes of running.
- 7th week: 40 minutes of running.
- 8th week: 45 minutes of running.
Try to follow this plan, but feel free to adjust it according to your training and health. If you are very tired or sick, go back to the previous week and repeat it again so that the body adapts to the load.
What else to consider when planning training
There are a few more tips that will help you not only start training, but also not to abandon it:
Consider the rest of life's factors. Lack of sleep, poor nutrition and psychological stress can slow down your ability to adapt. So do not increase the volume of training during stressful periods of life. Otherwise, you may burn out and drop out..
Use the "if only" rule. Until exercise has become a habit, it can be difficult to force yourself to do it. If you have a workout planned today but you don't feel like doing it, promise yourself to do at least one set of each exercise, run for just 10 minutes, or cycle around the house. Chances are, you'll tune in for more in the process. And if not, then it's not scary. Minimal workload is better than nothing..
Have fun. Think about how to make your classes more interesting and enjoyable. For example, you can listen to music or podcasts while running, and go to the gym with a friend to chat between sets. For many, comfort during classes is also important, so buy comfortable (and beautiful) sports clothes and good sneakers, take water and a towel with you.
Use the "if only" rule. Until exercise has become a habit, it can be difficult to force yourself to do it. If you have a workout planned today but you don't feel like doing it, promise yourself to do at least one set of each exercise, run for just 10 minutes, or cycle around the house. Chances are, you'll tune in for more in the process. And if not, then it's not scary. Minimal workload is better than nothing..
Have fun. Think about how to make your classes more interesting and enjoyable. For example, you can listen to music or podcasts while running, and go to the gym with a friend to chat between sets. For many, comfort during classes is also important, so buy comfortable (and beautiful) sports clothes and good sneakers, take water and a towel with you.
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