what i WISH i KNEW as a GYM BEGINNER

PROGRESSIVE OVERLOAD

Progressive overload is when you gradually increase the weight, frequency or number of repetitions of your workouts.

Say hip thrusts for example, whenever you start realising the current weight is getting easier and feeling lighter, that's when you should definitely increase it.

To guarantee results you HAVE to push yourself. If you can up the weight, by even just 5kg go for it, that's when you're really going to see growth.

Always challenge yourself to add an extra few kgs or an extra rep or 2!

The best method of progressive overload is:

Increase your weight on a workout until you can do 6-8 reps with this weight, Stick with this new heavier weight until you can hit 10-12 reps again, Then increase this weight and repeat.

HOW OFTEN YOU SHOULD TRAIN GLUTES:

Whether you should train glutes 2 or 3 times per week, is very commonly debated.

Learning from experience and trial and error, this is my take on it:

You should start off as a beginner with 3 glute days a week.

This will allow you to learn the form quicker for everything, as you're getting more experience with the exercises more often.

You also, most likely won't be lifting that heavy yet as you're a beginner, so the glute days won't take you as much time (all the setting up and re-racking the weights)

I had a huge transformation from hitting glutes 3 times a week at the start!

However, now (re racking) my glute days have increased from 1.5 hours to 3 hours.

Also, when I first started I used super light weight on every exercise to focus on learning the form, which you should definitely do. (FORM OVER WEIGHT ALWAYS!!)

Yet now, due to how heavy I'm going on everything, my glutes are in pain for days after, so I physically can only train glutes twice per week.

So when you get to the point that you're going so heavy that you're glutes are still in pain days after, you should drop the second day of this, and just train glutes twice a week using the 1st glute day and 3rd glute day workouts. Your glutes need to be fully rested for maximum growth!

CONSISTENCY

Motivation is never going to always be there, which is why the biggest key is staying consistent.

There will obviously be days where you'll be tired/weak and going to the gym is the last thing you want to do, but those are the days you have to push yourself extra and show up.

The start/first few weeks will always be the hardest, but I felt that after that, it just became a habit and I was so used to it that missing a day would genuinely feel odd and I didn't want to.

This may sound quite silly and obviously I'm not saying you need to do this, but a huge thing that helped me stay motivated and keep going, was buying cute new gym outfits frequently!

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