7 Things You Can Expect When You Start Working Out for the First Time

woman exhausted after workout

7 Things You Can Expect When You Start Working Out for the First Time

Whether you’re a brand-new gymgoer or are returning after an extended break, you will probably have a different experience at first when compared to regular gym members. Starting or restarting a fitness regimen is a big change in anyone’s life, so naturally, there are some things you should prepare for.

There are many health benefits of regular exercise. Below are 7 normal things you may notice when you start working out.

You Will Be Sore (But That’s Good!)

Growing your muscles requires creating little tears in your muscle fibers, with the rebuilding process making them stronger. Aching and feeling sore can affect you anytime between one and three days after working out and can last longer than that. 

But this isn’t a bad thing or something to be worried about in the slightest. In fact, if you feel sore the next day, you know that you put in some hard work. If however, you feel something like a sprain in a joint or a pulled muscle, you may have injured yourself during the workout. In this case, see your doctor or a physical therapist. But ordinary muscle soreness is perfectly normal and a sign of progress.

Soreness will decrease over time if you stay consistent. Research shows that even after just one workout of a certain kind, your soreness will reduce the second or third time. While there is not an all-encompassing rule to how much you should workout when you first get started, if you are too sore to continue you should probably take a break and add on slowly. The good news is that the more you work out the less sore you will feel. 

You Will Have More Energy

You might feel exhausted during your first workout, but you will notice your energy afterward and the following day will be boosted. More so, you will feel more mentally motivated to get back into the gym again!

As for the physical side, let’s go back to middle school science. Exercise builds more mitochondria and more capillary density in your muscles. If there is one thing you remember from middle school science it is that mitochondria is the powerhouse of the cell and they are responsible for helping us produce more energy. 

Research even backs this up. A study published in PLOS One followed 100 college students who reported feeling burned out and fatigued. Half of the participants were told to run three times a week for six weeks; the other group did not change their workout habits. At the end of the study, the running group reported less overall fatigue than the control group. 

Sleep Might Come Easier

Many Americans struggle with getting a good night’s sleep, but working out could turn that around.

A large study, conducted by the National Sleep Foundation, of 3,081 adults, found that participants between the ages 18-85 who did moderate- to vigorous-intensity exercise for at least 150 minutes a week had a 65 percent less chance of feeling overly sleepy during the day. 

Increased sleep quality is also good news for your fitness progress, too, as your body needs quality sleep to release hormones, such as testosterone and growth hormone, both of which are involved in muscle repair. 

Read more: 5 Tips For Getting A Good Night’s Sleep

You Might Have Better Brain Functionality

Looking to start working out? Another huge pro of working out is that the increased energy is better for brain activity. Studies have shown that cardiovascular exercise can have a positive impact on the brain by increasing cell growth in the area associated with learning and memory.

So, not only will consistent exercise help your body, but it will sharpen your mind too!

Read more: 6 Ways to Boost Your Brain Power

Your Mood is Likely to Improve

Many cite their mood and mental health improving as better than the physical improvements they notice. Exercise not only releases the body’s feel-good chemicals, endorphins, after a workout, but it has also has been shown to reduce daily stress. 

According to the Anxiety and Depression Association of America, exercise has been shown to reduce symptoms of depression and anxiety. Of course, if you are struggling with mental health conditions, reach out to a medical professional, but try adding regular exercise to your routine to alleviate some symptoms and manage your mental health conditions.

If you are looking to start an exercise routine, look no further than Xperience Fitness to help boost your mood and overall health!

You May Lower Your Blood Pressure

Starting a workout routine can help to lower your blood pressure. Specifically, cardio and strength training will affect your blood vessels in a great way. These exercises can actually trigger the widening of blood vessels which will decrease your blood pressure over time.

Of course, your diet plays a part in this as well, and eating too much junk food may counteract this effect. Be sure you stay on top of your diet as well as your physical fitness routine!

Your physical trainer can give you healthy eating and exercise tips to keep you on the right track during your workout and/or weight loss journey.

You Will Feel A Sense of Community

At Xperience Fitness, we want our members to feel welcome and like they are part of the family. Nobody should feel uncomfortable at the gym, so we do everything we can to make our clubs welcoming. We offer plenty of different group classes, high-intensity interval training, as well as personal training.

Our classes are great opportunities for those who are working out to meet new people and form strong relationships. We want you to enjoy your time at the gym, not see it as a burden. With friendly faces everywhere, we can’t wait to see you and help you hit your goals! Learn more about our memberships, locations, and how you can join. Get your FREE 7-Day pass and start working out today!

Working Out FAQs

If you’re new to a regular workout, and you’re wondering how to start working out, (or if you’ve taken a break and are looking to get started back up again), there’s a few tips to keep in mind. First, you’ll need to assess your fitness level and design your fitness program based around your goals (Weight loss? Preparing for a marathon?)

Talk with a coach, who can help guide you to create a balanced routine based on your goals. You’ll want to start out slowly and proceed carefully, so as to avoid injury. With time, you can build in different activities into your daily routine. You can try out high-interval intensity training. Always be sure to allow time for recovery.

What foods should I eat before working out? Prior to your exercise routine, you’ll want to eat foods such as whole-grain crackers, a glass of nonfat milk, fruit smoothie, ricotta cheese, cinnamon raisin toast, oatmeal, or a piece of fresh fruit. These foods will give you the carbs and calcium you need to keep you energized for your workout.

As a general rule of thumb, you’ll want to snack between 1 and 3 hours prior to your workout, to allow your body time to digest your food.

A common question we get – within three to six months, you can expect to see a 25 to 100% improvement in your muscular fitness (assuming you are keeping up with a regular resistance program.) If you are planning to lose weight, you can start seeing results as soon as two to three weeks into your exercising routine.

Ultimately, seeing the results of your workout will rely on the person and their current level of fitness.