A Guide for Gym Newbies: Fantastic Tips for Safe Sweat Sessions

There is a steady, growing number of people who are beginning to be more active in achieving a healthier lifestyle — from squeezing in more gym sessions to focusing on a more nutritious diet. Because of this, many people are feeling inspired to put on their activewear and get on their feet. 

Starting a new gym routine can be pretty inspiring and exciting, and once you’re done with your first gym session, you’ll feel more motivated to do it again. Unfortunately, many newbie gym-goers forget that to embrace this new gym routine life, you need to ensure that you’re doing your workouts safely and they’re well-developed. 

Fortunately, with The Fit Factory in Wellesley, you won’t need to worry about your gym routine and if you’re doing things right because you’ll get to work with your own trainer. The best part is that you’ll have a tailored training program just for you!

So, before you start your first training day, here are some trainer-approved tips that will help you get the most out of your sweat sessions safely and effectively. 


Tip #1: Warm Up and Cool Down

Many new gym-goers forget one of the most important things you should do before and after your program — warming up and cooling down. Just like when your car needs to warm up on a cold winter day, you also need to ease your body into the workout by doing dynamic stretches and movements. 

And after your workout, cooling your body down is a must to help you recover comfortably and gradually, and safely. A long, solid stretching session will do the trick, helping you repair the muscles you worked on during your program.


Tip #2: Your Shoes Should Fit

There are three categories for workout shoes: running, training, and walking. With that being said, you need to ensure that you’re using the right type for whatever program you’re doing that day. 

Besides choosing the right shoe, ensure that they fit your feet perfectly, paying attention to the shoe’s width, length, flex, and feel. Besides that, ensure that your shoes support your arch and Achilles tendon — you don’t want to deal with injuries, right?


Tip #3: Stay Hydrated

Water is your best friend during workouts as it quenches your thirst, helps you flush out toxins, and keeps you cool while you power through an intense workout. 


Tip #4: Quality Over Quantity

Sure, doing many reps can help you burn the muscles you’re working on, but are you burning the right ones? When you’re working out and doing various exercises, remember that quality is always over quantity, meaning your form should be correct. 

Maintaining proper form is critical to prevent any injuries. Fortunately, The Fit Factor in Wellesley has skilled trainers to spot you and correct your form whenever you do a workout. They’ll let you know which muscles you should use to complete an exercise and if you’re doing it the right way. 


Tip #5: Listen to Your Body

Working up a sweat regularly can be a lot for any person — whether you’re a gym regular or a gym newbie. With that being said, it’s important to listen to your body, especially if your muscles are feeling sore. 

It’s normal to feel some aching and stiffness after an intense workout. And because of that, consider getting a massage after or spend a few minutes with a foam roller to relieve the stress and tensions in your muscles. 

And finally, get enough rest — you need all the energy and power you can get to get through another sweat session. 


The Finisher: A Good Workout Program Is Nothing If You’re Doing Things Safely

One of the most important things you need to remember before starting a program is to stay safe throughout the sweat session. Fortunately, The Fit Factor in Wellesley can partner you up with a personal coach and create a tailored program perfect for your body type, health conditions, and fitness goals, all while keeping you safe in the gym. 


How Can We Help You?

If you’re starting your fitness journey and want to do it the right way, consider hiring a personal trainer — you can find one in The Fit Factor in Wellesley.

We are an exclusive, results-driven personal training studio that can help you achieve your fitness goals through customized programs with great attention to detail and precision. Get a complimentary consultation today!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley