Checklist for a novice at fitness

Checklist for a novice at fitness

"Snowdrop" is a person who starts the organized physical activity. This name is so because most people start the fitness in the late winter or at the

Stretching – dynamic stretching
 Static or dynamic stretching, what to prefer 

«Snowdrop» is a person who starts the organized physical activity. This name is so because most people start the fitness in the late winter or at the beginning of the spring.

Introduction: according to opinion of the majority of specialists in the area of public health, which in particular can be seen in the manual for the instructors: benefit of the physical activity exceeds the risks that are connected to the exercises. It’s worthy of note that this confirmation is correct for the load of low and average intensity and amount.

Who are the novices at fitness?

fitness- novice

Who are the novices? And what is the training status? Novice is the person who for the first time begins the training with the weight and/or cannot do the exercises correctly. Attention! Regardless of what sport you used to do and what you did at the gym, if you cannot squat with the weight, execute the deadlift and other exercises right – you are THE NOVICE.

Intermediate level at fitness

Intermediate training status (conditioning trainings). A person can do the exercises with the weight, which is equal to the body weight in the squats and deadlift correctly.

High training status. Squats and deadlift are being done with the weight that is 1,5 times more than the body weight or even more. Using the weight in the squats and deadlift, which is twice more than the body mass, the risks start to exceed the possible benefit from the trainings for the majority of people.

You can do such exercises – jumps, ball throws and weight lifting exercises — only at this level. What to do before the beginning of the trainings at the gym? Reasonable approach to the health condition, if you have any doubts, then address the doctor for the admission to the trainings and for the general recommendations.

Safety instructions of the fitness

TO LEARN THE SAFETY INSTRUCTIONS OF THE FITNESS concerning the training with the weight, and if there are some specific club’s rules, then you need to learn them as well. To learn how to use the equipment correctly. It’s important for the novice to determine the type and quantity of the necessary load. It’s preferable to familiarize the technique of exercises with the specialist. It’s desirable to get familiar with the principles of the trainings (specificity, progressive overload, continuity and unity of the training and recovery) and to follow them.

Rules of the fitness

Practice personal hygiene, remember that you’re not the only person at the gym and other people also need to train. What the snowdrop can count on? In case of training 2-3 times a week and nutrition control, there will be a stable muscle gain on the average for 1,5 kg for 10 weeks of trainings. You can lose about 2 kg of fat during the same period (data of the manual for ACE instructors).

Change of the body mass for a week shouldn’t exceed 1% to avoid the loss of lean body weight in case of weight loss or, in case of bulking, the increase of amount of fat. It’s important in regulating the body mass not to rush and to remember: you lose weight when you consume energy (from the food) less than you expend it and you gain weight when the energy’s consumption exceeds the expenditure.

Important: people, who train with the weight for the first time, are able to bulk and to lose weight at the same time providing the calories deficit.

Exact durability of this period is unknown. The bulking is comparably easy at the beginning of the trainings with the weight: the lower the training status is, the more the gains are showed. That’s determined by «organism’s coming around to the norm», which is characteristic in case of enough of physical activity.

After the conventional norm is reached, far bigger efforts are necessary for the bulking, also the correctly organized workout session and positive energy balance. You can at first benefit from incorrect trainings, but if you do everything right then the progress will be preserved even after 2-3 first months of the trainings.

How to train at the beginning

To correctly train at the beginning – to learn the technique of the exercises, to normalize the posture, to recover (if necessary) excursion in the joints and gradually increase the amount and intensity of aerobic exercises. Aerobic exercises are necessary for the people with low initial level of readiness for the load in order to make the condition of cardiorespiratory system normal and to increase the general level of physical activity if there’s lack of it. Aerobic exercises by themselves won’t be enough for you.


Trainings with weight 2-3 times a week are the necessary component of the workout routine. Systematic and sufficient physical activity (you can easily find the norms in the Internet, for example WHO) provides the maintenance of the normal body mass, the possibility of overweight is low in this case. BUT in case of significant excess, you won’t be able to get back your normal body mass only by dint of physical activity.

TRAININGS AREN’T MEANT FOR THE WEIGHT LOSS, they help to make the body mass normal again faster under the condition of nutrition control. Besides, the trainings help to maintain the achieved weight loss. There are no fat-burning trainings, they have another goal – improvement of the physical capacity (strength, fatigue resistance, coordination, legerity). Conclusion: it’s necessary to dedicate your time to the physical activity, but you should do that advisedly.


Take your health seriously, think what you do/going to do and don’t rely on the fact that someone (for example, the instructor) will solve all the problems for you. Set the reasonable big goals and separate them to the staging goals, which you can comparably easy achieve for 1-2 months. Train with the weight 2-3 times a week (at least 48 hours of rest between the trainings), pay special attention to the amplitude and quality of movement.

Also don’t add the weight until you reach the correct performance of the exercises at all sets and reps. Increase the daily physical activity as far as practicable, if you aren’t trained well, then add the aerobic activity with power one in one training or the other day, but 5 days a week at most. Normalize your nutrition and daily routine. Remember that you are made of what you eat and there are no effective trainings without the normal sleep. Thank you for reading and be healthy!