Contenders Athletic Club


November 27th, 2023

Whether you’re new to the gym or a workout enthusiast, it’s a great idea to know what your goals are. Remember, a goal is whatever you make it. Some people just want to be consistent with their workouts, and others push themselves to run a 6 minute mile.

No matter the case, set out a plan of action specific to you and your goal(s), and make informed choices.

1. Start with how many hours a week you plan to workout and pencil it into your schedule.


2. Begin your workout by warming up with a low intensity exercise or stretching. This will loosen up any tension in your body  and will prevent any unnecessary strain that could lead to injury.


3.  Practice exercises you are familiar with so that you can slowly build off them and know where to look for improvement.

    • squats without any weights —> squats with dumbbell —> squats with rack —> squats with rack and weight plates
    • walking —> speed walking —> speed walking with increased inclines


4. Educate yourself by knowing the best ways to conserve your energy such as beginning with weights and finishing with high intensity cardio.


5. Check you’re doing exercises correctly and have the insight where in your body you should be feeling the workout. If you have injuries figure out if you need to make adjustments. You can go on Youtube, ask other members of your gym, (and) hire a trainer. 


6. Whether you are looking to be consistent, bulk etc. Ensure you are eating right for your goals and are not compromising your health. Take daily vitamins if you are not getting it in your food.