What to Expect (and Not Fear) When You Start Training

Let’s kick things off with a few things to keep in mind as you begin training:

You’re Not Alone, Everyone Starts Somewhere

Let’s just get this out of the way: no one is watching you.

Most people in the gym are too busy thinking about their own workout, their own form to pay attention to anyone else. The seasoned lifter repping out squats? They were once confused by the weight machines too.

Everyone starts somewhere. You belong here just as much as anyone else.

Soreness Is Normal. But Pain Isn’t

Your muscles are going to feel sore in the first few days. It’s a good sign, it means you’re challenging your body in new ways and your muscles are adapting.

But let’s be clear: soreness is different from pain. Sharp, stabbing, or joint pain is not normal. If anything hurts during or after a workout, let me know. We can always adjust the exercise. Not every movement suits every body straight away.

Hydration Isn’t Optional

Your body needs water to perform. You lose a lot of it during training, especially as you start pushing yourself harder.

Dehydration can lead to fatigue, headaches, and sluggish sessions. Start your day with water, keep a bottle with you during your workout, and sip throughout.

Post-Workout Nutrition: Fuel Your Progress

After you train, your body is primed to absorb nutrients that help it recover and grow stronger.

Aim to get a solid meal in within 1–2 hours. Focus on protein and carbs, think chicken and rice, eggs and toast, yogurt and fruit. This helps repair muscles and refuel energy stores.

Tracking Basics: Dumbbells vs. Barbells

This one confuses people at first:

- For dumbbell exercises, log the weight of ONE dumbbell (unless it's a single-arm movement).

- For barbell exercises, include the barbell weight (usually 20kg in most gyms).

If you’re not sure how to track something, just ask. Better to ask than guess.

Form First: You Control the Weight

One of the golden rules of lifting: you control the weight — don’t let the weight control you.

Think about lowering the weight with control for a 3-second count, pause at the bottom, and then raise it back up with intent. Control and quality always beat speed and momentum. This is how you build strong, safe movement patterns from day one.

Don’t Be Afraid to Push (When It’s Safe)

Your body grows and adapts in those final, challenging reps. So once your form is solid, don’t sit comfortably with weights that are too easy.

The sooner you discover what you're truly capable of, the sooner you’ll start progressing. Training is about testing limits, responsibly.

Training vs. Exercising

Here’s the difference: exercising is random. Training is focused. When you train, you’re following a plan, building something, and working towards a goal. You learn to tune out the distractions and lock in. That’s where the real progress starts.

Final Thoughts

Starting a new gym routine is a big step. There will be nerves. There will be soreness. There might even be frustration. But stick with it, and you’ll build a body (and mindset) that can handle more than you ever thought possible.

And remember, you’re not doing this alone.

If you have any questions about any of this, please don’t hesitate to get in touch.

Happy training!