5 signs that you are doing well if you are a beginner in the gym

Starting a training plan can take up to 8 weeks to show noticeable physical results. To make sure you’re on the right track, it helps to know a few signs.

Last update: 24 March, 2022

You may be confused about the effectiveness of workouts; especially if you are a beginner in the gym. However, there are some signs that work, both to know if you are on the right track and to find out that something is wrong.

Either way, being aware of this information is important to make changes in time or to gain confidence and motivation. Increased resistance, body weight, excessive pain and muscle overload are some signs if you are a beginner in the gym.

What are the tips for if you are a beginner in the gym?

Just as there are a series of warning calls that indicate errors in athletic performance, other signs point the right way. It is common for the most common signs that show failures in physical work to be disclosed. For example, no growth in muscle mass after 8 weeks, if you are practicing hypertrophy routines.

Also the absence of certain pain or fatigue in the exercised area is a bad sign. On the other hand, too much fatigue between routines can mean a failure in training if you are a beginner in the gym. It is important to have good rest, which meets the suggested hours of sleep for recovery.

But the negative indications are not the only functional ones to train better and better. It is advisable to know and identify the signs that a good job is being done, especially during the first weeks. The objectives are the following:

  • Make sure the muscles are developing correctly and continue on the same path.
  • Improve what is being done right and change what is wrong.
  • Be attentive to modify routines in time.


Signs to know your good performance if you are a beginner in the gym

When a training routine is started, results may not be immediately noticeable. This can lead to confusion regarding the execution of the exercises. However, to give you confidence that you are on the right path, there are the following signs.

The first few times in the gym can be frustrating, so it’s a good idea to know the signs that you’re doing well.

1. Vary the workouts

Following the same weekly routine linearly, with the same exercises distributed on each day of the calendar, can be effective. However, the body is likely to stagnate and the initial effect will be lost. Alternating between different workouts, which include aerobic and anaerobic exercises, keeps the demand on the body.

Making a weekly change in routine is a clear sign that you are on the right track. You can vary between a training of powerliftinga routine bodysuit or some calisthenic movements to gain muscle mass.

2. Gain strength, volume and endurance evenly

It is useless to increase muscle mass if it is not accompanied by an improvement in strength and aerobic endurance. For that, It is important to combine hypertrophy exercises with training routines. cardio. For example, him runningthe bike or some HIIT training.

In addition, you must include the practice of strength exercises, such as squats, deadlifts or pull-ups. It is advisable to use free weight routines, that is, those that include accessories that allow freedom of movement. The opposite of gym machines, which offer repetitive patterns guided by pulleys.

3. Plan the routine and diet

Drawing up a weekly plan is a recommended idea, especially if you are a beginner in the gym. Having a structure of the training days and sticking to it avoids falling into fatigue and abandonment. Over time, it is more likely to become a habit.

On the other hand, physical exercise should always be accompanied by a healthy diet. Diet planning is also important to respect a balanced intake of nutrients.

4. Rest and identify physical discomfort

Although it is common and even necessary to feel the muscle work, reaching excessive pain or overload is a mistake. Conversely, not overdo the efforts and give yourself the space for the necessary breaks It is a sign of being on the right track.

Also, if you notice a greater facility to increase the weight load or the resistance to the exercises, it means that the training is having an effect.

5. Pay attention to movements

Executing the correct techniques and postures of the exercises is as important for their effectiveness as it is for reducing the risk of injury. If you go to a gym, you should pay attention to the instructions of the trainer. Correct and adjust movements It’s fundamental to do well if you are a beginner in the gym.

Recognizing injuries to rest at the right time is key. We can hinder all progress if we are not aware of it.

Is body weight a sign if you are a beginner in the gym?

The balance is one more indicator, but not the only one or the most reliable. There are even people who start a training routine with the aim of gaining muscle mass. So gaining or losing weight also depends on the type of routine and goals.

As a complement to the number on the scale, body measurements can be tracked. Although they should be taken with some frequency not less than 15 days.

In this way, it is possible to achieve a more precise registration in the following sectors of the body:

  • thighs
  • Waist.
  • Hip.
  • Chest.
  • Neck.


Other tips if you are a beginner in the gym

Some people can feel an increase in energy in their body when starting a training plan. This does not mean that you are not exercising enoughdue to lack of tiredness.

Sometimes it can be interpreted as a positive sign, since physical activity increases satisfaction levels. Finally, it is advisable to find the most entertaining routine, since boredom is one of the main causes of abandonment.

You might be interested…