Fitness in the gym: How to get started without being afraid of the studio

Afraid of the gym? Completely unfounded

Trainer Nadine Schulz says what beginners should consider, which equipment makes it easier to get started and why running shoes are unsuitable for strength training.

Pegah Julia Meggendorfer

Published today at 5:54 am

A mixture of training for the cardiovascular system and strength units makes sense in the fitness center.

Photo: Raphael Moser

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With the cold season, many people move their training to the warmth and go to the gym. Anyone who does this for the first time has a lot of questions: How to train, what equipment is required or whether training with dumbbells is just as suitable for beginners as training on machines.

Nadine Schulz, certified personal trainer, explains how to take the first steps in and out of the gym and why home workouts aren’t right for everyone.

Ms. Schulz, many people are reluctant to go to the gym. Also because they are afraid of being judged for their unsportsmanlike behavior. What do you recommend to them?

I’m confronted with this every day and can say straight away: Hardly anyone in the gym is interested in what others are doing. Normally everyone is in their own tunnel. But if you have any inhibitions, you can start training at home and then go to the gym with more confidence.

Is it even worth overcoming it?

If you don’t have your own motivation, it doesn’t make much sense. You don’t need a gym to stay fit. But it makes strength training a lot easier, especially because you have more options and don’t have to think about what you should do.

Nadine Schulz is a personal trainer.

Photo: PD

How do I decide whether I need strength training or endurance sports?

A combination of both makes sense. We need both muscles that support the body and a healthy cardiovascular system.

Is strength training worthwhile for everyone?

Yes. You counteract the daily sitting and build muscles that give you more freedom as you get older. Even if it’s just about achieving a figure that appeals to you, strength training is recommended. However, people have to be careful that they use the muscle groups evenly. You shouldn’t train your abdominal muscles all the time or your back at all.

What is better?

It’s best to just try both out and then assess how beneficial it is for your own motivation to have a group around you.

Especially when you visit for the first time, you don’t really know what you might need in the gym. What should you have with you?

For absolute beginners, a water bottle, a small towel and a pair of indoor sports shoes are all you need.

In some gyms you can buy isotonic drinks. Does a man need to die?

Water is usually completely sufficient. In my opinion, isotonic drinks are overrated and overpriced. During very intensive sessions you have to quickly replenish your energy storage. A juice spritzer, a banana or glucose can also help.

You’re talking about indoor sports shoes.

Running shoes are good for the treadmill because of the suspension. But they are not the ideal shoes for strength training. Especially if you train a lot with dumbbells or your own body weight, you need shoes that have thin and firm soles. When you squat or deadlift, for example, you feel the contact with the ground so that you get the pressure from the ground. Indoor sneakers or jogging shoes have a sole that is much too thick for this.

What is the best warm-up for gym newbies?

Especially in winter, you should definitely spend at least five minutes on the stepper or treadmill to boost your cardiovascular system. Alternatively, you can simply do jumping jacks or jump rope for two minutes. Before strength training, you should definitely do mobilization exercises to warm up your shoulders, hips or ankles. This can be done, for example, with shoulder circles or squats.

And stretch?

Regardless of whether you do a cardio session, strength training or attend a course afterwards: you shouldn’t stretch beforehand because you want to have tension in your muscles for the training. Being too loose increases the risk of injury. I would therefore prefer to do stretching on a separate training day or a few hours after training.

Are there devices that you can’t go wrong with and that you can always use?

Clear. There are devices that are very guided. You basically just have to put yourself back into it. This is the case, for example, with the chest press, the lat pull-down or the cross trainer. With these it is really difficult to do the exercise incorrectly. Injuries on equipment are more likely to occur when you have the wrong balance because you train one muscle too much and not the other at all.

What does a good cardio session in the gym look like?

If you just want to improve your basic endurance, then it’s enough to run on the treadmill for between 30 and 45 minutes at a moderate pace. But if you have a specific goal, for example training for a marathon, then it can make sense to use targeted training concepts, for example by working with interval running. HIIT classes are often offered at the gym. These are also good for working on general endurance.

Many people go to the gym because it has become physically necessary for them. A common reason is back pain. What are the best exercises to get rid of them?

Back pain is usually caused by a hunched posture. In everyday life there are many pushing movements and only a few pulling ones that straighten the body. In the gym you should therefore do exercises for the corresponding muscle groups in your back. If you also have problems with your lower back, abdominal training is also relevant because the abdominal muscles also support the lower back. By the way, home workouts are not the right thing to do if you have back pain because there is only so much you can do for your back at home.

What could you train for at home instead?

What works well with YouTube are exercises that you can do without any equipment. This works, for example, if you want to train your stomach or chest and triceps. You can train different push-up variations. Beginners can also do HIIT workouts that train strength endurance at home. Yoga is also often well-instructed in YouTube videos.

Is the free weight area also something to start with?

Definitely. I would never send just one piece of equipment to someone who really wants to get fit, because you only train one muscle group at a time. If you train with barbells or dumbbells instead, you always need a certain level of body stability to hold the weights. People also use different muscle groups at the same time.

How do you start training in the free weight area as a beginner?

First with small weights and simple exercises. The weights should not initially push you to your maximum performance limit. For example, you can do squats with a dumbbell. If that goes well, you can switch to the barbell. The classic bench press is suitable for the chest and a rowing variant for the back, for example dumbbell rowing on the weight bench. This gives you three exercises that train your legs and upper body in a balanced way.

Training with dumbbells is also useful for beginners.

Photo: Franziska Rothenbühler

How often should you exercise to get fit?

If you’re a complete beginner, try going to the gym for an hour twice a week to find your own rhythm. In my opinion, once a week is not enough because you can barely maintain your current level.

How long should you stick with a training plan before changing?

Of course, this also depends on whether you are a person who needs variety so as not to get bored. In any case, changing the plan every week doesn’t make sense. You have to take time to learn the exercises and get stronger. You should also follow a training plan for two or three months before changing it. Afterwards you can start swapping the first exercises if you want. With a good training plan, you can easily train for six months or even a year. You will continue to see success – also because you can continually adjust the load.

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topicnews · October 18, 2024

Fitness in the gym: How to get started without being afraid of the studio

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