Updated: Mar 26
Returning to the gym can be intimidating. After time away, it’s normal to feel timid. Almost like you have no idea where to start. You might not even know what you’re doing.
Maybe new machines, new exercise equipment, and new exercises have come about since you last visited.
Or maybe you’ve been coming in almost every day, doing similar workouts, using the same machines, in the same spot, with the same goal.
Have you been thinking about switching it up? Pushing further with your conditioning, or working on more mobility, but don’t know where to start?
We get it. We know the unfamiliar is hard.
Here are 6 steps to get you to your fitness goals easier and pain free!
1. Ask for a Tour
“The beginning is the most important part of the work.” ~ Plato
You enter the gym, and now what? Maybe you’ve been coming here for a while, but still don’t know your way around, or don’t know the full services we offer.
Ask for a tour! It is one of the most beneficial steps you can take to start or revamp your fitness journey.
Knowing what we offer, when, and where can change your entire mindset and attitude for the better each time you visit.
2. Schedule a Movement Screening
You have one free session to take advantage of when you sign up.
Have you already used it? No worries. Contact any of the trainers at the desk. Ask to schedule a free assessment to see where you might be limited in your range of motion. Our trainers can also tell you why you are feeling pain in certain areas during exercises.
Our trainers are always eager to discuss new exercises. They want to help you on your journey to well-being!
By meeting with a trainer, you can create a clear-cut goal for yourself that is achievable.
3. Set your Goals
You and your trainer will discuss your goal after your movement assessment. Keep in mind the different factors that go into creating your goal.
We all want to feel energized when we wake up in the morning, get away from the mid-day fatigue, and sleep well at night. But what are tangible goals that you can set for yourself?
Here are some examples:
Perform a 5 repetition deadlift of 350 pounds
Be able to touch the floor in a standing lumbopelvic hip flexion (toe touch stretch)
Beating your 8 minute mile
These are all tangible goals that can be measured and clearly achieved.
Set a goal, even if it’s a small one. Once you reach your goal, your “feel-good” hormone (dopamine) will rise. That dopamine will keep you motivated to make new goals and crush those as well!
4. Routine to Habit
You’ve probably heard that it takes 21 days to form a habit. This saying was brought about from a 1960 self-help book written by a cosmetic surgeon named Maxwell Maltz. This theory he came up with is based on how long it took for a person to get used to their new nose after surgery.
In reality, it can take anywhere from 1 to 254 days to form a habit. The average is 66 days.
So how do we get there? Make a plan. Form a routine. Follow it, so that when you break it, your mentality is to get right back on track.
It’s the same for your fitness! Make a plan to get your workout in every day. For your rest days, make them active recovery days where you still get your steps or movements in, but with less intensity.
This strategy will save you when the less motivating days come. And they will come. But you’ll be better prepared when they do!
5. Keep at it!
For some people, focusing on their destination is what drives them to work harder.
For others, it’s focusing on the “here and now” that motivates them to work to achieve their goal.
Figure out what drives you. Is it the summer body? The burning sensation in the muscle when you do that last repetition of a leg extension? The good meal after a hard workout that refuels your body? The mental health benefits?
For some, making friends at the gym helps keep them accountable. Find a running or walking buddy. Or join a group class! Group classes can keep you motivated and involved.
Meet all the staff and instructors! They will help keep you on track!
You have your starting point, you have your goal, and soon, you'll have your routine.
6. Celebrate yourself!
And lastly, celebrate yourself. Get a nice massage at the spa or attend the Paint and Pour nights! Drop your kids off at the Treehouse for Parent’s Night Out! Schedule a get together at Honeylu’s Cafe!
We are a community focused on helping you achieve well-being, so let us know what you need! We are here for you!