5 Things I Wish I Knew Before I Started Working Out

Starting your fitness journey can feel exciting and overwhelming all at once. Looking back, there are a few lessons I wish I had learned sooner—lessons that would’ve saved time, frustration, and helped me progress faster. Here are five key things I now know that can make a big difference for beginners and even seasoned lifters:

1. Progression Is Everything

When you're just starting out, it's easy to think that simply showing up to the gym is enough. While consistency is important, it's only part of the equation. If you're not actively challenging yourself by increasing weights, reps, or intensity, you won’t see much progress.

This concept is called progressive overload. It’s the foundation of building strength and muscle. Progressive overload means gradually increasing the demands on your muscles so they have a reason to adapt and grow. For example, if you can squat 100 lbs for 10 reps today, aim for 105 to 110 lbs in a few weeks.

Without progression, you’re just spinning your wheels. You can work hard, but you need to work smart. Progress may be slow, but it’s the key to long-term results.

2. Nutrition Is Crucial

I used to believe that hitting the gym alone would give me the results I wanted. But the truth is, your diet plays just as big a role, if not bigger. Whether your goal is to gain muscle or lose fat, what you eat matters.

To gain muscle, you need a calorie surplus. That means eating 300 to 500 more calories than you burn each day.
To lose fat, you need a calorie deficit. That means eating 300 to 500 fewer calories than your maintenance level.

But beyond calories, food quality is critical. Prioritize whole foods over processed ones. If you can’t pronounce an ingredient on the label, it’s probably best to skip it.

Here’s a breakdown of foods I focus on:

• Protein: beef, fish, eggs, ground turkey (aim for about 0.8 to 1 gram of protein per pound of body weight)
• Fats: avocados, grass-fed butter, mixed nuts
• Carbs: fruits, steel-cut oats, sourdough bread, white rice
• Veggies: asparagus, carrots, cucumbers

Nutrition affects how you feel, perform, and recover. It is just as important as training.

3. Form Over Ego

This is a big one. When I first started, I cared too much about how much I could lift and not enough about how well I lifted it. Lifting heavier weight with poor form is a fast track to injury.

Proper form ensures you’re targeting the right muscles, prevents injury, and sets you up for long-term success. Focus on mind-muscle connection and mastering the movement before adding weight. The gym isn’t a competition. It’s about becoming the best version of yourself.

4. Recovery Matters

When I started, I thought I needed to train every day to see results. I couldn’t have been more wrong. Muscles grow when you rest, not when you train. Recovery includes:

• Sleep: Aim for 7 to 9 hours per night. This is when your body repairs and produces essential muscle-building hormones like testosterone and growth hormone.
• Active recovery: Low-intensity activities like walking, stretching, or yoga improve blood flow and reduce soreness.

Respect your rest days. Skipping them won’t speed up results. In fact, it can slow them down.

5. Play the Long Game

Don’t expect to get shredded or super strong in a few weeks. Progress takes time. Real results come from months, even years, of consistent effort. Progress is not always linear. You will have ups and downs. Set realistic goals and celebrate small wins along the way.

This journey is about more than just lifting weights. It builds discipline, patience, and confidence that shows up in every part of life.

Final Thoughts

Whether you're just getting started or you've been at it for a while, remember these five pillars:

• Prioritize progression
• Master your nutrition
• Focus on form
• Respect recovery
• Commit for the long run

Lifting weights can truly be life-changing when approached the right way.

Contact me today to schedule your free consultation and let’s build a plan that works for you.