Starting a new fitness journey — or picking up where you left off — can be exciting and empowering. But for beginners, two common pitfalls are the risk of injury and overtraining, which can derail your efforts or slow your progress.
To arm you with some practical strategies for avoiding these setbacks, we asked Jay Kelmer, assistant personal training lead at Life Time King of Prussia in Wayne, Pa., for his top tips on building a strong foundation for continued success.
1. Start slow.
For those who are completely new to exercising, Kelmer recommends easing slowly into a workout schedule and solidifying the habit of regular movement before trying to take on too much intensity.
“If you’re new to fitness or are coming from more of a sedentary lifestyle, the key is to just show up,” he encourages. “It’s as simple as that. Come into the club and walk 30 to 45 minutes and then do 15 minutes of stretching. Or maybe you take a slower-paced yoga class and just get comfortable being in the studio space. From there, you can start to incorporate other more moderate or higher-intensity workouts.”
2. Balance your training and rest days.
While you might be tempted to go all out during those first weeks of workouts, Kelmer stresses the importance of a balanced routine.
“One of the most common ‘injuries’ I see in the beginning of fitness journeys is actually delayed recovery from soreness or muscle strain from the amount of stress someone is putting on their body,” he says. “Exercise is a good stressor, but it is a stressor none the less. When we don’t recover properly, it can also exacerbate older or pre-existing injuries,” (Learn more: “Expert Answers: How Do I Know if I’m Getting Enough Rest Between Workouts?”)
To prevent this, he recommends planning out your week of workouts ahead of time. “We often recommend two to three days of moderate-intensity exercise, and one day of higher-intensity, then make sure you’re getting two rest days,” Kelmer adds. “For example, that could look like 30 minutes of strength training on your moderate-intensity days, an AMP Cycle or DANZE Jam class on your higher-intensity day, and then some light walking and stretching on your rest days,” Kelmer adds. (Learn more: “Your First Week of Workouts at Life Time.”)
3. Make sure you’re fueling properly.
Proper nutrition is crucial for supporting your body when you’re starting a new exercise plan, according to Kelmer.
“Oftentimes when you’re new to a workout routine and you have big goals, it can be tempting to change a lot at once,” says Kelmer. “I’ve seen members who are new to fitness and at the same time, they’re doing intermittent fasting or trying to restrict their diets, for example. But when we’re adding in more exercise to our routine, we need to make sure we’re fueling and hydrating our bodies properly to repair and build our muscles. If you’re under-fueling, you might feel achy or stiff and not be able to recover from your workouts as quickly.” (Learn more: “3 Tips for Fueling for Life Time Classes” and “A Simplified Guide to Pre- and Post-Workout Nutrition.”)
4. Ask a trainer or fitness professional for help.
Whether you want to ensure proper form on a specific exercise or are looking for guidance around putting together a workout plan, fitness professionals are here to help.
“Any of our Dynamic Personal Trainers would be happy to help you with any questions you have,” says Kelmer. “If you’re on the fitness floor and want to make sure you’re doing an exercise right, call a trainer over to spot you. And if you take advantage of our Intro to Dynamic Personal Training session (complimentary to all members), we’ll walk through your goals and map out a plan to get you started. We can get you on the right path so you don’t experience any injuries or setbacks.” (Learn more: “Why Using a Personal Trainer Can Help You Reach Your Fitness Goals.”)
