So you've just started at the gym. There are so many plans and methods of working out that it can be quite confusing for a beginner. How do you know what workout plans are right for you?
So you've just started at the gym. There are so many plans and methods of working out that it can be quite confusing for a beginner. How do you know what workout plans are right for you?
Here's a quick rundown on how to judge your experience level and find out what workouts suit you best:
1. Beginner
Strength: You may struggle to lift weights or perform exercises like push-ups, squats, or lunges with good form.
Cardio: You might find activities like running or cycling difficult to sustain for more than 10–15 minutes without getting tired.
Flexibility: You may find stretches challenging and have limited range of motion in some exercises.
Endurance: You may experience fatigue fairly quickly during exercise and need more rest.
2. Intermediate
Strength: You can perform exercises with proper form and are able to handle moderate weights and bodyweight exercises like squats, push-ups, and planks with relative ease.
Cardio: You can maintain moderate-intensity cardio (like running, cycling, or swimming) for 20–30 minutes without feeling completely exhausted.
Flexibility: You have good flexibility and can perform basic stretches with ease.
Endurance: You have a decent level of endurance and can work out for longer periods, but might still need rest after intense sessions.
3. Advanced
Strength: You can lift heavy weights or perform advanced exercises like pull-ups, deadlifts, and barbell squats with proper form. You also handle more volume and intensity in workouts.
Cardio: You can maintain high-intensity cardio (like sprinting or HIIT) for 30–45 minutes or more without major fatigue.
Flexibility: You have excellent flexibility and can perform more complex stretching routines and dynamic movements.
Endurance: You can work out at a high intensity for extended periods and recover quickly between sets or exercises.
How to Figure Out Your Level:
Test yourself: Start with basic exercises (like push-ups, squats, or a brisk walk) and see how you feel. If you can do 10–15 repetitions with good form, you may be in the intermediate range. If you can do 20–30 with ease, you’re probably closer to advanced.
Listen to your body: A beginner might feel sore or exhausted after a basic workout, while an intermediate might feel tired but can keep going. Advanced athletes might feel challenged but recover quickly.
Since you're just starting, you’re likely at the beginner level, but that’s totally fine! Over time, as you get stronger and improve your endurance, you'll naturally progress to intermediate and then advanced. Just remember to set realistic goals and progress at your own pace.