Whether you are just starting to exercise regularly or you are returning to the gym after a long break for surgery or vacation, or even if you have been going to the gym for a while, you have probably found yourself wondering where to start when you pull up to the gym. Do you go straight to the treadmill? Do you stretch? Do you grab some light dumbbells for your first exercise? Or are you at the gym to attend a fitness class?  

All of those are great options. We can decide where to start and where to end your workout based on your goals. Three things to consider when you plan for the gym are:

1. Be Intentional: A good rule of thumb for how you start your workout and what to do during your time at the gym is to be intentional with what you do, making sure it aligns with your goals. If your main goal is to get stronger, you should plan the resistance training towards the front of your workout. If your main goal is to increase your cardiovascular endurance, then starting with running or biking will be better for you.

2. Be Smart With Your Warmup: The latest studies from health and fitness professionals suggest that extensive or intense cardio warmups before resistance training, or general static stretching (stretching where a position is held for a period of time) might be hurting your performance during your training session, or at least, not helping. If you plan to mainly lift weights, then starting with some light cardio, maybe some brisk walking for 5-10 minutes on the treadmill until you are physically warm and some dynamic stretching (stretching where you carry a joint through most or all of its range of motion) works best. For runners, the same dynamic stretching rule would apply to a cardio-based workout. In both cases, static stretching can work as a great cool down, and in some cases, can decrease soreness.

3. Ask a Pro: If you still feel like you don’t know what you’re doing, seeking guidance from a qualified source. There are many fitness professionals that post good info online, and there is no shortage of books on any fitness goal you might have. Before blindly accepting any piece of fitness advice, try it out for a few days, and if you see progress, you can keep going. You can also work with a personal trainer, which can take much, if not all the guesswork out of reaching your goals.

Now, you’re probably wondering, when is he going to tell me what to do in the gym to lose some weight? Or gain some muscle?

The gym is not the place where that kind of work happens. Sure, increasing your activity each day can help you lose weight, and training with weights can help your body grow muscles, but the real magic that will help you lose weight or gain weight is found in the kitchen. Your diet is very important for any fitness goal, so watching what you eat is very important. That does not mean you cut out everything you enjoy, and only eat lettuce. Extreme diet measures should only be taken under supervision by a doctor.

Rather than drastic measures, taking small steps to make better food choices each day, and eating more protein and less processed, sugary foods will help you lose weight, as long as you stay in a calorie deficit. To gain muscle, you should also focus on protein intake, and maintaining a calorie surplus. In any case, seeking professional help from a diet coach or dietitian can help you take the guesswork out of your diet as well.

Taking small steps and learning more about what you can do to reach your fitness goals, rather than jumping in with both feet when you feel motivated, can be much more sustainable in the long run. Follow these tips, and you’ll be well on your way to a stronger and healthier you.