When I first started lifting in college, the fitness scene was vastly different. The weight room was predominantly occupied by men, people wore basic cotton T-shirts, and reliable exercise information was scarce, mainly found in monthly print magazines that often-promoted diet culture alongside workout tips.
Fast forward to today, and the fitness landscape has dramatically changed. There's a plethora of fitness content available at our fingertips, which seems advantageous, but it comes with its downsides. Misinformation is rampant, especially on social media, where posts about "miracle" supplements and quick-fix workout programs flood our feeds. For beginners, it's easy to absorb this information as the ultimate truth on what it takes to achieve fitness goals.
If you're feeling lost, demotivated, or frustrated about navigating fitness in your life, I hope these truths can offer some guidance.
1.TEASE OUT YOUR INTERESTS—AND DON’T BE ASHAMED OF THEM.
For a fitness program to be effective—whether your goal is to build muscle, get stronger, or simply move through daily life with fewer aches—it requires consistency. And to make exercise a consistent habit, you have to genuinely enjoy it. It's crucial to find a form of movement that brings you joy, even if it doesn't align with the popular workouts flooding social media. If you find happiness in a lifting routine while others are raving about Pilates on TikTok, embrace it! Your choice is just as valid, even if it's not the trendiest option. What matters most is that you're engaged and motivated to stick with your chosen form of exercise.
2. GET A GOOD PAIR OF JOGGERS PANTS AND T-SHIRTS.
A good pair of jogger pants and T-shirts are essential for a versatile and comfortable wardrobe. For joggers, look for high-quality materials like cotton blends or performance fabrics that offer durability, breathability, and flexibility. A tapered leg and elastic waistband ensure a comfortable fit, while features like pockets and moisture-wicking properties add functionality. For T-shirts, prioritize soft, breathable fabrics such as cotton or moisture-wicking materials. A good fit, comfortable feel, and durability are key. These basics should combine practicality with a modern look, making them perfect for both workouts and casual wear.
3. YOU PROBABLY NEED TO TAKE A LONGER BREATHER BETWEEN SETS.
One of the biggest misconceptions in fitness is equating sweat with a successful workout. However, if your goal is to get stronger or build muscle, constantly keeping your heart rate high can actually hinder your progress. Your muscles need time to recover between sets to push through more work effectively. Instead of rushing from one exercise to the next, take a moment to breathe and let your heart rate decrease. Rest for at least a minute between sets with moderate loads, and up to three to five minutes with heavy loads. While it may feel like you're "wasting" time, these breaks are crucial. Without them, you risk fatiguing your muscles before they can perform at their best.
4. YOU DON’T NEED TO PACK YOUR WORKOUT WITH QUITE, SO MANY EXERCISES EITHER.
Even with adequate rest, your muscles won't perform at their best if you overload them with too many exercises. I used to pack my routine with numerous exercises, resulting in long but ineffective workouts. Over time, I realized that quality trumps quantity. Evidence shows that 4 to 12 sets per week per muscle group are sufficient for building strength and muscle. This translates to just one or two exercises per muscle group per session if you work out a couple of times a week. For example, one day you might target your quads and shoulders with goblet squats and overhead presses, and another day with lunges and lateral raises. You want your muscles to be fresh enough to maximize their effort, whether you're increasing weight or doing reps. So, choose four or five exercises, give them your all, and wrap up your session.
5. CHASING A SMALLER BODY CAN HAVE LEGIT REPERCUSSIONS DOWN THE LINE.
Many people go through a phase of wanting to look a certain way, often aiming to become "smaller." There are many reasons to resist this mindset, but one crucial reason I wish I had known earlier is the long-term strain that food restriction, overtraining, or a combination of both can place on your body. This chronic strain can lead to issues that surface years later, such as weakened bones, a higher risk of stress fractures, hormonal imbalances, and body image issues that can affect life beyond the gym.
6. NURTURE YOUR NON-GYM HOBBIES JUST AS MUCH.
It's tempting to go all-in when you find a passion, but resist making the gym your entire identity. Make time for non-physical activities that bring you joy as well. This balance is healthier and can be invaluable during times when you need to pause your workouts, such as during a busy work period or when a stress fracture sidelines you. Trust me, you'll appreciate having other hobbies to turn to in those moments.
7. THE BEST PERFORMANCE “SUPPLEMENT” IS SLEEP.
Supplements like BCAAs and pre-workout powders make big promises, but since they're not regulated, you can't be certain of what's in them. The best performance enhancer I've discovered is sleep: it's free, and an extra hour or two can significantly help with post-workout soreness.
8. BUT GOOD FOOD ISN’T FAR BEHIND.
You need to eat after working out, no exceptions. Anything is better than nothing, but to maximize your efforts, aim for plenty of protein and lots of carbs. This combination supercharges your recovery: the hard work you put in creates tiny tears in your muscles, and these nutrients help them heal and grow stronger. Pro tip: a bacon, egg, and cheese bagel after a tough morning workout is hard to beat.
9. STOP TAKING IT SO SERIOUSLY.
Unless you're a professional athlete, working out is a hobby. It should be enjoyable and enhance your life, making you feel better (even if you're struggling through a tough set of squats). You don't need to enter the gym with a serious demeanor. Lighten up! Try saying hello to others there—it can help relieve some of the self-imposed pressure.
10. IT'LL ALL BE WORTH IT.
The fitness worries you have now—whether it's feeling judged on your form or comparing yourself to others—won't matter much in the future. Over time, these concerns fade. The change is so gradual you might not notice, but one day you'll walk into the gym and feel nothing but satisfaction from moving your body in a way that feels right for you.
11.THAT SPORTS BRA AND LEGGINGS SET YOU’VE BEEN EYEING? BUY IT.
And wear it proudly—believe me, it looks great on you!