Gym FAQ

If you hit a plateau, consider adjusting your exercise routine, reassessing your diet and calorie intake, incorporating more variety or intensity into your workouts, and seeking support from a fitness professional for personalised guidance and advice.

Establish a regular exercise routine, schedule workouts at times that work best for you, find accountability partners or workout buddies, mix up your routine to prevent boredom, and prioritise self-care and stress management to maintain motivation.

Nutrition is crucial for fuelling workouts, supporting recovery and muscle growth, and optimising overall health. Focus on consuming a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, and stay hydrated by drinking plenty of water.

Set specific, measurable, achievable, relevant, and time-bound (SMART) goals that align with your overall health and fitness objectives. Break larger goals into smaller, more manageable milestones, and regularly reassess and adjust your goals as needed.

It is possible to simultaneously build muscle and lose fat, especially for beginners or those returning to exercise after a break. This typically requires a balanced diet, strength training, and cardiovascular exercise, along with adequate protein intake and sufficient rest.

Beginner-friendly exercises include walking, jogging, cycling, swimming, bodyweight exercises (such as squats, lunges, push-ups, and planks), yoga, and low-impact group fitness classes.

Consider tracking metrics such as body weight, body measurements, fitness assessments, workout performance, and how you feel both physically and mentally. Keep a workout journal or use apps and wearable devices to monitor your progress over time. Learn more about tracking your fitness progress >>

Rest and recovery are essential for allowing the body to repair and rebuild muscle tissue, replenish energy stores, and prevent overtraining and injury. Incorporate rest days into your routine, prioritise quality sleep, and listen to your body's signals for fatigue and soreness.

Common mistakes include relying solely on exercise without addressing diet, setting unrealistic goals, skipping meals or severely restricting calories, focusing on short-term solutions rather than long-term lifestyle changes, and comparing progress to others rather than focusing on individual health and progress.

Results vary depending on factors such as genetics, diet, exercise intensity, and consistency. Generally, noticeable improvements in fitness and strength can be seen within a few weeks, while significant changes in body composition may take several months.

Both cardio and strength training are important for weight loss. Cardiovascular exercise burns calories and promotes fat loss, while strength training helps build lean muscle mass, which can increase metabolism and enhance fat burning.

Warm up before exercising, use proper form and technique, gradually increase intensity and duration, listen to your body and rest when needed, wear appropriate footwear and clothing, and consider consulting a fitness professional for guidance.

Before a workout, aim for a balanced meal or snack containing carbohydrates for energy and protein for muscle repair and recovery. After a workout, prioritise protein and carbohydrates to replenish energy stores and support muscle recovery.

Find activities you enjoy, set realistic goals, track your progress, vary your routine to prevent boredom, enlist the support of friends or family members, reward yourself for reaching milestones, and focus on the long-term benefits of exercise.

A combination of cardiovascular exercise (such as walking, running, cycling, or swimming) and strength training is typically most effective for weight loss. High-intensity interval training (HIIT) can also be particularly beneficial for burning calories and boosting metabolism.

Look for membership options that fit your budget and schedule, and consider whether the gym offers any additional perks or services such as personal training, group fitness classes, or amenities like a sauna or pool.

Consider factors such as location, cost, available equipment and facilities, cleanliness, staff friendliness and expertise, class offerings, hours of operation, and whether the gym matches your fitness goals and preferences. Many gyms offer trial periods or tours to help you decide.

The NHS recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. However, the frequency and duration of workouts can vary based on individual fitness goals and preferences.