On your first visit to the gym, it might seem like everyone knows exactly what to do and is definitely staring at you as you try to make your way around the equipment. Being a fitness newbie can be a daunting experience, especially when starting alone. Maybe you have questions about what kind of shoes you need or what type of running routine you should have. If you’ve never been on a yoga mat, you might be confused as to how everyone else in the class gets themselves into shapes that just seem like twisted pretzels. 

Once you’ve figured out what you want to do, then comes all of the other things: navigating hydration and nutrition, figuring out how to use your new ZOZOSUIT with the ZOZOFIT app, and where to find the best resources for your fitness journey. 

These 10 tips for fitness newbies will help you get started in your fitness journey and make progress along the way

1. Find Something You Like 

The first thing anyone looking to start working out should do is find something that they enjoy. So many people decide to start running even though they hate it! If you don’t like what you’re doing, you’ll be less motivated to do it, which means it will be harder to build a good fitness habit. 

Be creative and get out of the constraints of just running or going to the gym to lift weights (if that’s not what you’re into)! Some folks prefer yoga or pilates, while others need CrossFit or high-intensity circuits. While it may take some trial and error, be patient with the process. 

To work on your fitness, you’ll need to listen to yourself first!

2. Start Small

One of the keys to succeeding in your fitness is to start small with your training. You might consider running or walking two days a week for 30 minutes, rather than jumping into just running every weekday. If you’ve joined a spin studio, maybe only attend one class a week while you get used to the intensity and supplement your class with some leisurely walks or bike rides. 

It’s best to increase your fitness over time rather than just starting where you think you should. “Overdoing” it can lead to muscle fatigue and injury, which can lead to decreased activity and, in extreme cases, physical therapy. 

3.Set Fitness Goals & Track Your Progress

Setting goals — especially SMART goals — is one of the best things you can do for your fitness. With a goal you have something to work toward, which can be a helpful motivator. Make sure that your goal is something that you can actually achieve and makes sense for your fitness and skill level. 

Once you have a goal, you’ll want to track your workout progress. With an app like ZOZOFIT, you’ll be able to collect data that will make it easy for you to see your fitness improvements overtime. While ZOZOFIT uses 3D body scanning technology to track your body measurements, there are also countless other tracking apps out there that can provide you with what you need to take your fitness to the next level. 

4. Always Warm Up & Cool Down

It may not seem like a big deal to skip your workout warm up and cool down, but these parts of your workout routine are instrumental in ensuring that you can perform your best while avoiding injuries. 

Consider a brisk walk or jog for your warm up. Walking and jogging uses your whole body so you’ll be able to “wake up” all of the muscles in your body for your chosen activity. Other options may include dynamic stretching or cycling. 

Your cool down is important to help your heart rate return to normal and your body reach its equilibrium before leaving the gym and going about the rest of your day. For many people, a slower walk and some static stretching will treat your muscles and support recovery. Intentional breathing — like box breathing — can also be a great cooldown if you feel out of breath. 

If your workout of choice is a group fitness class like spin, yoga, Pilates, or CrossFit, a warm up and cool down will often be built into your session so you won’t need to worry about doing that before you walk in the door.

5. Schedule Recovery Days

Never skip a recovery day! Your body needs rest (even if you don’t think so). 

If you’re a fitness newbie, it might be best to “schedule” your recovery day to build it into your weekly workout routine. Often it helps to pick one day and let that day always be your day off. You never want to push your body beyond its limits, so be sure to prioritize rest and rejuvenation! 

6. Fuel Yourself

What you eat has a big impact on how you will feel for a workout. For example, you won’t want to eat a bunch of heavy, greasy food before a workout of any kind. These kinds of foods (while delicious) can make you feel sluggish and sick-to-your-stomach.

Consider lighter foods that are rich in protein and don’t leave you feeling bloated. It’s also important to consider what you eat when you’re not preparing for your next workout! Your body needs vitamins and nutrients to perform well, so be intentional about how to fuel and nourish yourself for the next thing on your fitness calendar.

7. Connect With a Personal Trainer or Coach

If you have specific fitness goals and want to work with an expert to achieve them, consider connecting with a personal trainer or coach to assist you. With a personal trainer or coach, you’ll receive individual attention tailored to your body and fitness level in order to maximize progress. 

Whether you are trying to improve your swimming technique or interested in building muscle, working with a fitness expert can change the trajectory of your fitness journey for the better.

8. Get a Fitness Buddy

Working out alone can be hard. Having a fitness buddy can help you stay accountable to complete your workouts and also give you that much needed social time.

Even if you can’t meet up to hit the gym everyday, that’s okay! Schedule a workout session together once (or twice) a week and then keep accountable by texting or calling about your workouts. You can also get social with your exercise with apps like Strava. 

9. Utilize resources like books and videos

There is so much information out there about every type of exercise. If you’re just starting out, it can seem overwhelming — especially if you start googling workout plans and what you should do. Instead of reading article after article, hit your local bookstore or library to find some informative books about your exercise of choice. Many of these books will have workout plans in them for you to do! 

If books aren’t your thing, there are also a wealth of videos online that can lead you through workouts and help you target specific muscles. Yoga with Adriene is a popular choice for beginner yogis, for example. 

10. Focus on you!

It’s easy to compare yourself to fitness influencers, that girl who is always running in your neighborhood, or that person in your CrossFit class who seems invincible. Comparing yourself to others is something so many of us do automatically, but it’s important to remember that your fitness is your fitness.