Entering the world of health and fitness can be intimidating. No one likes being a newbie, and there is a lot of information to uncover. You’ll learn a lot as you go, but these are some of the most common beginner fitness questions answered in order to empower you and kick your booty into high gear to help you get started on your own fitness journey.
Your Most Burning Beginner Fitness Questions Answered
#1 What gear and equipment do I need?
For gear, you’ll need a good pair of workout shoes that provide adequate arch support, as well as comfortable, breathable workout clothing. It’s also always a good idea to have a reusable water bottle to help you stay hydrated as you power through each workout.
As far as equipment, the amazing thing is that you don’t absolutely need any tools to workout.
There are plenty of workouts you can do (including many on the FitOn app) that use your body weight as the “equipment.” That being said, if you want to add some equipment to diversify your options, try using one or all of the following to get started.
#2 How do I warm up before a workout?
Warming up prior to a workout is important for staying safe during your workout, as well as reducing any post-workout soreness.
Try warming up by doing a circuit of the following:
- Try jogging in place for two to three minutes.
- Do two minutes of jumping jacks.
- Try doing 20 walking lunges to get your heart rate up.
- You can also do some static stretches (holding a position for 30 seconds), like a hamstring stretch or an arms and shoulders stretch.
- A foam roller can also be great for increasing blood flow to your muscles.
Oh, and let’s not forget about the cool-down. Be sure to support your post-workout recovery by doing some cool-down stretches after, as well.
#3 Which FitOn workouts are best for beginners?
There are a lot of workouts on the FitOn app that are appropriate for beginners. On the app, you’ll see an intensity level indicator next to each of the classes, ranging from low (1) to high (3), which will help you gauge which classes are best for you. Even if you pick an intensity level of 2 or 3, the trainers will offer modifications if you need less challenging options.
Tip- in the “Browse” tab, you can also search classes by intensity level.
Some other beginner-friendly workouts you can find here include:
- One-Week Beginner Squat Challenge
- One-Week Beginner Yoga Schedule for Stress Reduction
- Your Guide to Starting a Tabata Routine
- 7 At-Home Core Exercises
#4 How often do I need to work out?
There is no one-size-fits-all answer when it comes to how often you should work out. Everyone has different goals and bodies, as well as varying amounts of free time, so it will vary from person to person. In general, however, you should aim for 30 minutes of physical activity each day. This can break down to cardio three times a week, strength training two times a week, and active recovery (stretching, walking, yoga, etc.) two times a week.
However, listen to your body, look at your schedule, and create a plan that works best for you- always make sure it’s something you can realistically stick to.
#5 How quickly will I see results?
Again, this depends on the person – we all have a different starting point. On top of that, “results” can mean something different to each person. Fitness goals are incredibly personal, and everyone has their own idea of what they want to get out of a fitness plan. In order to see the quickest results (whether that be weight loss, toned abs, or something entirely different), the key is persistence and consistency with your fitness plan.
And just a heads up- it takes consistent effort to really build a stable fitness habit. A study found that it generally takes more than the average 21 days most people think it takes to have a habit stick. It’s actually been found to take closer to 66 days! So the takeaway here is to keep up with your fitness efforts. In time, it will just become second nature, and the longer you stick with it, the better your results.
When you see results will vary as well. Some may notice a reduction in things like bloating and water weight in just a few days of consistent healthy eating and fitness habits, while others may not notice much of a change until closer to eight weeks. Just keep carrying on. You will get there!
#6 I’m trying to lose weight. Why do I need to do strength training?
Strength training might seem pointless if you are focused on shedding some pounds, but it is actually a key component of weight loss. When we do cardio, we lose fat, but we also lose lean body mass – particularly muscle. Muscle burns more calories than fat, even when we aren’t working out. By building up our muscle mass, we can raise our metabolic rate. This means burning more calories and ultimately finding more success with weight loss.
#7 I’m sore. How do I recover faster?
Soreness is inevitable, especially when you are first starting a fitness routine. Here are a few remedies to help you recover fast:
- Take an Epsom Bath: Epsom salt has been used for hundreds of years to reduce pain. When mixed in water, it breaks down into magnesium and sulfate. These are absorbed into your body through the skin, which is said to help relax muscles and reduce soreness. To make your bath even more relaxing, add a few drops of lavender essential oil to really calm those sore muscles and bring on some zen.
- Apply Arnica Cream: Arnica is an herb that grows in Europe and the US, that’s thought to help reduce soreness, aches, and pains. Try applying Arnica cream to the affected area, and see if it helps your sore muscles recover more quickly.
- Use a Foam Roller: Foam rolling is helpful for loosening up any sore muscles. Try foam rolling the affected area to ease any muscle aches.
- Stretch: Stretching on the reg is also a great way to show those tired muscles some TCL – try implementing an evening stretch routine before you go to bed to ease any muscle pain or tension.
#8 I’m Struggling to Get Through Each Workout, What Can I Do?
If you’re struggling to power through each workout and feel like throwing in the towel, hold up-it’s time for a pep talk, girl. It’s totally normal to feel challenged when you are just getting started with your fitness journey. Breathe, and know that with challenge comes fitness success. Plus, you’ll get a little better each and every workout you tackle.
So, take a deep breath, and do the following when you feel like getting through a workout is a struggle:
- Modify: Modify where needed. No one’s judging, and there’s no modify police standing around telling you what you can and can’t do. Can’t do a full push-up yet? Do a knee push-up. Can’t do all 30 jumping jacks? Do 20. You do you and push yourself a little harder the next workout until you reach your goal. You got this.
- Take a Break Where Needed: Need a break between reps? Take it! Take a break to rest, recover, and sip some water. You’ll come back for rep two stronger than before.
- Lower Your Weights: If your weights are feeling so heavy that you can’t get through more than a rep or two, drop the heavyweights, and choose something lighter. You can work your way up to your goal, but don’t overdo it when you are just starting out.
The Bottom Line
If you are reading this, then chances are, you are just getting started on your fitness journey. That’s amazing, and we are here to tell you how awesome you are. Exercising is one of the best things you can do for you, so we are cheering you on. We hope that these beginner fitness questions have helped empower you to get started and kick some butt with each workout.
So, what are you waiting for? Get those gym clothes on and get sweating! You are one workout away from working your way closer to reaching your fitness goals. Go, girl, go!