Take a moment to honestly assess your current physical condition. Consider what gym frequency is achievable for you.
Can you commit to once a week? Maybe twice a week?
Choose a weekly frequency that is realistic for you. It's more beneficial to start with a lower frequency and gradually increase it as you feel more comfortable, rather than overestimating and struggling to maintain your chosen frequency.
Once you've settled on the frequency, it's time to commit to consistently showing up and establish the habit of going to the gym.
This habit involves not only the gym session itself but also the routines before and after.
At this stage, avoid overdoing it.
Focus solely on consistently showing up, regardless of how intense your gym session is.
Even if you're tempted to push harder, take it slow and concentrate on gradually building the habit until you genuinely look forward to your gym visits.
After consistently following your chosen gym frequency for a month and feeling motivated to do more, it's time to refine your routine.
Increase the frequency of your gym sessions and choose a workout routine that you genuinely enjoy. I recommend opting for either a full-body workout three times a week or an upper-lower body split four times a week.
However, it's crucial not to push yourself too hard at this stage; you're still in a critical phase where burnout is a risk.
When crafting your workout routine, prioritize exercises that bring you joy or spark your interest. Experiment with different exercises, even if conventional advice leans towards specific ones.
If there's an exercise you dislike, feel free to choose an alternative. Take time to assess discomfort and, if needed, adjust your technique.
The primary focus during this phase should be on exploration and understanding your preferences.
Once you've established your workout routine and identified exercises you enjoy, continue to build upon that foundation by repeating step number 3. This involves ongoing optimization, experimentation, and gradually increasing the intensity of your gym sessions.