Personal fitness tips for beginners from Holly Braithwaite PT

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Getting the most out of your training

Many people start training with no real understanding of what they need to do to get the results they want.

Yes, many people know they want to tone their tummy, gain a bigger bum, or get rid of those bingo wings, but they don’t actually know
how to get the results they desire. Being a complete beginner in the gym is daunting, so firstly make it easy for yourself.

Set yourself a plan of what you’re going to be doing.

THE WARM UP

Start either with a 10 minute walk or jog on the running machine or 10 minutes on the bike followed by some stretches to ensure you’re properly warmed up.

Decide what area you want to work on and plan the exercises. Jot them down in your phone if needed – it makes it easier to know what you’re doing before heading into the gym so you can control your time and get a good workout in.

If you’re a complete beginner forget about weights for the time being and get your technique correct first and foremost.

Choose bodyweight exercises which are effective and over time, once your technique is correct, you can introduce weights into the same exercises.

“Remember to always record your workouts so you know how you’re improving each week. Eventually introducing weights. If you’re serious about seeing results, I recommend taking before pictures.

“Yes we all hate them at first, but when you see the results after a few weeks you’ll be happy you took them!”

BEST EXERCISES FOR BEGINNERS

Below are the go-to exercises I recommended for beginners and people who are going to the gym but aren’t seeing any results. These are perfect as can be done outside of a gym, e.g. at home if time is tight.

• BODY WEIGHT SQUATS – Think slower is better so go down on the count of three and up on one. I recommend three sets of 15 repetitions.
• BODY WEIGHT STATIC LUNGES – Keeping one leg back, again lower on the count of three and up on one. Three sets of 15 reps.
• WALKING LUNGES – Try to get your back leg as low to the ground as possible whilst keeping your chest up and your back straight, drawing the tummy in to help you balance. Three sets of 20 reps.
• GLUTE BRIDGE – Lay on a mat with your knees up and feet underneath your knees, then dig your heels in, lift your toes and raise up. Three sets of 25 reps.
• TRICEP DIPS – Use a bench or box. Ensure your back is straight. Three sets of 15 reps.
• PRESS UPS – Yes I said it! They maybe on your knees but to be good at something you must start at the beginning – just ensure your weight is over the wrists. Practice makes perfect. Three sets of 8 reps.

AB WORKOUT

All you need is yourself and a mat. I recommend three sets of 15 reps of each exercise to really feel the burn.

• Leg raises – Make sure you get your bum up off the floor each time.
• Single leg raises – Cross your foot over your knee and raise up. Make sure you do both sides.
• Leave your legs up in the air with your arms over your head, reach up and touch your toes.
• Full sit-ups.
• Finish by holding a plank for as long as you can and each time try and increase the time you can hold it for. Ensure you’re in a straight line and not sticking your bum in the air or dipping your hips.
• Ensure you do a cool down – even set aside five minutes into your plan to do this.

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