Step into Strength: A Self-Help Guide to Get You Through Your First Workout

To the woman ready to embrace her strength, build confidence, and feel amazing in her own skin, whether you're stepping into a gym for the first time or creating your own power zone at home. If you're looking to start your fitness journey, but don't know where, or how to begin, this guide is for you!

Forget perfection; we're aiming for progress, consistency, and a whole lot of self-love.

Taking that first step to getting in shape can feel like climbing Mount Everest, especially with all the confusing information and "perfect" body images out there.

But here's the secret: every single person you admire in the gym started exactly where you are now. They laced up their shoes, felt a little awkward, and just began. I know that sounds easier said than done, but it's the truth.

I created this guide specifically with first timers in mind. I created this guide because I wished I had a guide when I started my fitness journey. Everything I know came through trial and error. Let me be your guide to help you avoid experiencing those same painful errors!

Your Inner Warrior: A Pep Talk Before You Begin

Let's address the elephant in the room: feeling intimidated.

• "Am I doing it right?" Yes! As long as you're moving safely, you're doing it right. Focus on your body, not anyone else's.

• "What if people stare?" Honestly, most people in the gym are focused on themselves. If anyone does notice you, it's usually with respect for showing up.

• "I'm not strong enough." You will be! Strength is built, not given. Every rep, every step, is adding to your power.

• "I don't have time/equipment." Your body is your best piece of equipment you have.

Remember, this is your journey. There's no "right" way to start, only your way. Embrace the wobble, celebrate the small victories, and know that you are capable of accomplishing incredible things.

The Fundamentals: Building Your Foundation

Before I dive into specific workouts, let's establish some universal truths for beginners:

1. Warm-Up (5-10 minutes): Always start with light cardio (marching in place, arm circles, leg swings) to get your blood flowing and prepare your muscles.

2. Focus on Form, Not Speed or Weight: Proper form prevents injury and ensures you're actually working the intended muscles. Watch videos, use a mirror, or consider a single session with a trainer if possible.

3. Listen to Your Body: Some muscle soreness is normal a day or two after a new workout. Sharp pain is not. Rest when needed.

4. Cool-Down (5-10 minutes): End with gentle static stretches (holding a stretch for 20-30 seconds) to improve flexibility and aid recovery.

5. Consistency Over Intensity: 3 consistent workouts a week are far better than one super-hard session followed by weeks of nothing.

Option 1: At Home Workouts (No Equipment Needed)

Your body weight is a powerful tool! These exercises build foundational strength. Aim for 2-3 sets of 8-12 reps for each exercise, resting 60-90 seconds between sets.

Full-Body Beginner Workout

1. Bodyweight Squats: Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest up. Tip: Don't let your knees cave in.

2. Push-ups (on knees or incline): Start on your hands and knees. Lower your chest towards the floor, keeping your core tight. Tip: If knees are too hard, do them against a wall or sturdy counter.

3. Reverse Lunges: Step one foot back, lowering your hips until both knees are bent at roughly 90-degree angles. Push off your back foot to return to standing. Alternate legs. Tip: Keep your front knee over your ankle.

4. Plank: Get into a push-up position, then lower onto your forearms, keeping your body in a straight line from head to heels. Engage your core! Tip: If a full plank is too challenging, drop to your knees initially. Hold for 20-30 seconds.

5. Glute Bridges: Lie on your back with knees bent, feet flat on the floor. Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top. Tip: Focus on lifting with your glutes, not your lower back.

Option 2: Gym Workouts (The Machine Zone)

​If you're new to the gym, start with the selectorized machines (the ones with pin-loaded weights). They guide your movement, making it easier to maintain proper form and feel safe.

​Gym Full-Body Beginner Circuit

​Perform this workout 2-3 times per week. Aim for 3 sets of 10-12 reps for each machine, using a weight that feels challenging by the last two reps, but never painful.

1. ​Leg Press Machine: (Works: Quads, Glutes, Hamstrings) Sit down and press the platform away until your legs are nearly straight. Control the weight back down slowly.

2. ​Cable Seated Row Machine: (Works: Back, Biceps) Sit down, grasp the handle, and pull your elbows back, squeezing your shoulder blades together. Control the weight back slowly.

3. ​Chest Press Machine: (Works: Chest, Shoulders, Triceps) Sit down and press the handles away from your body until your arms are nearly straight. This is a safer alternative to the bench press for beginners.

4. ​Leg Extension Machine: (Works: Quads) Sit and lift the padded bar using the front of your legs. Focus on a strong squeeze at the top.

5. ​Assisted Pull-up/Dip Machine: (Works: Back, Biceps, Chest, Triceps) Use the counterweight to support some of your body weight. This allows you to practice the movement pattern of a pull-up or dip until you build strength.

6. ​Treadmill or Elliptical: Finish with 20-30 minutes of brisk walking or light jogging for cardiovascular health.

​You got this sis, embrace the Change! Now it's time to take the journey.

Important Fitness Reminders​!!

Hydrate and Refuel: Drink plenty of water throughout the day. After your workout, have a small meal that contains protein (like a handful of nuts or a scoop of yogurt) to help your muscles recover. If you don't know what to eat, check out my blog to get some ideas on the best pre/post workout meals.

​Track Your Progress: Keep a simple notebook or use your phone to record the exercises you did, the weight you used (if at the gym), and how you felt. Seeing your strength increase is the ultimate motivator.

​The Best Time to Start was Yesterday; the Next Best Time is NOW. Don't wait for Monday or the first of the month. Start today, even if it's just 15 minutes of walking or doing 2 sets of squats while waiting for dinner to cook.

​You are stronger than you think. Go show yourself what you can do!

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