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weight training fitness tips
Fitness
Published Tuesday Aug 20, 2019 by Loren Kennedy

4 Weight Training Tips for Beginners 

Strength Training
Expert Advice
Fitness

You did it! You made the decision to get fit and take on a new workout challenge—weight training. So where do you start? Success with weights (and in the gym) begins with a plan and evaluating your eating habits to best support your routine. 

No matter your exercise experience, here are my four tips for your first time with weights: 

Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The Mindbody app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

1
Set a goal.

The first step on any fitness journey should be to set a tangible and attainable goal. The best way to track progress is to have something you are working toward and to measure against. The goal can be an ideal weight or the number of days to make it to the gym or class each week. The Mindbody app helps you keep track of the classes (and services) you’ve participated in, which is an excellent way to track against your goal. As you make strides toward your goal, it should be adjustable so you can continue to push forward!

Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

2
Work out at home, first.

One of my favorite sayings ever is, “Your fitness journey is a marathon, not a sprint.” This really resonates with me now, especially as I look back to six years ago when I decided to dedicate myself to a healthier lifestyle. A gym atmosphere can be very intimidating at the beginning of anyone’s process. I wasn’t comfortable enough yet with my physical progress to set foot in the gym, but I was ready to make a change. The solution for me was to train at home first. For a half-hour each day, five days a week, I would have an intense timed workout at home. For legs, I would do step-ups on a chair or lunges. For abs, I would do sit-ups and mountain climbers. For chest and arms, I would do push-ups.

I set a date as a goal, that I would go to the gym at the end of that summer. In the interim, I developed a solid foundation at home, that helped me feel more comfortable once it was time to go to the gym. This is a helpful tool I recommend for any beginner to bypass “gymtimidation.” Practice goal-setting and develop consistent positive behavior. In terms of which workouts to do at home, that leads us to our next step! 

Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the Mindbody app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

3
Use your resources.

Here on The Ensō, there are tons of helpful articles with tips and tricks. Also, the Mindbody app is an excellent resource to find professional wellness coaches in your area. These coaches can answer questions and provide educated direction based on your fitness goals. Believe it or not, the internet is still an underutilized tool when it comes to using it as a means of education for workout routines, nutrition, and the science behind them. Using reputable resources available to you, such as a professional coach or an instructional video, are excellent ways to ensure you are working out correctly.

Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the Mindbody app or Mindbody.io

4
Go slow.

My last tip is to slow it down. To gain the best results and avoid injury, this is extremely important. At this point, you have a goal, a solid foundation, and have used tools available to you to be prepared. Going slow can be how you attack your goal or just taking your time once you are actively training your muscles. Working at your own pace is largely imperative and, more times than not, going slowing creates more tension in a targeted muscle-building workout. The more time under tension, the higher chance there is for hypertrophy, or muscle growth. 

Explore new classes and trainers on your journey with weight training through the Mindbody app or Mindbody.io

Loren Kennedy
Written by
Loren Kennedy
Fitness + Lifestyle Blogger
About the author
Loren Kennedy is a professional content creator with a passion for fitness and wellness. Living in the Lower East Side of New York City, he shares an apartment with his roommate Austin and dog, Sherman.
salon collage
Beauty
Published Wednesday Sep 09, 2020 by Sara Lesher

What Do We Expect from Beauty Salons Reopening Now?

Beauty
Salon
COVID-19

Things are weird. Times are changing. It seems like just when we’re starting to get a grip, there’s another surprise. When it comes to beauty, we've had to adapt on our own due to salon closures, keep an eye on preparations and protocol changes during those closures, try to know what we’re doing before booking an appointment once they reopened, and maybe even brave the journey back to the salon. Whether you live in a place where salons are open, you’ve experienced a second shutdown, or you straight up haven’t had a haircut since March, we can all probably agree that we’re expecting some differences in the salon and spa world thanks to COVID. 
We wanted to gauge how everyone is thinking and feeling about all this, so we put out a poll on our Instagram, asking you all what you expect from beauty salons right now.  

Here’s what you had to say... 


1.    You’re about 50/50 when it comes to heading back 
 


53% of you have returned to the hair salon by now, while 47% of you have not. This makes sense, because every area of the country is different when it comes to cases, closures, and mandates, and every person is different when it comes to risk and safety.  

2.    But if you are going back, you want the "normal" experience

While many hair salons have begun operating outdoors due to government regulations, 58% of you said you’re fine with getting your haircut indoors, while the other 42% are more comfortable keeping it outside.

3.    You aren’t quite comfortable with others in your home 


58% of you said you’d rather go to your hair salon than have your stylist come to you. I get it, home is a safe space, probably shouldn’t let any outsiders in.

4.    You really appreciate your stylists

69% of you said you’re “totally!” going to tip more for services once you start receiving them again. During this time without our stylists and aestheticians, I think we all realized how much we need them and appreciate them, and many of us are willing to show them a little extra gratitude to make up for the time we spent apart.

5.    Some of you are willing to take risks... 


But, most of you aren’t. 56% of you said you have not cut or colored your own or a friend’s hair, because it was too risky, while the other 44% just “had to!”  


6.    Nail salons are a lot less trafficked 


Only 29% of you have returned to nail salons, while the rest are sticking to at-home manicures. Maybe we’re all just getting really good at it? But probably, it’s because a lot of them are still closed down, or because it’s a little more difficult to get a pedicure outdoors (we need our massage chairs!).  


7.   We’ve all noticed (and embraced) the changes

Our last poll question asked about what differences you’ve all noticed when heading back to the salon, and you all had a lot to say...


chat bubbles with salon differences


It’s a beautiful thing to see how the salon and spa community has come together, taken precautions, and adjustments, all so they can continue to help us look and feel our best. If you haven’t spoken to your stylist lately (or even if you have), don’t forget to shoot them a thank you and let them know you appreciate them. 

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s marketing content associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).