As a Beginner, How Long Should I Work Out?

Getting started with a new fitness routine? Sometimes, that's the easy part! The real challenge is maintaining motivation and consistency over time. 

Studies show that most gym-goers know having a workout buddy helps them stay committed to their fitness routine. But what else can you to keep yourself motivated throughout your journey?

Below, we’ll unpack three simple strategies for anyone feverishly wondering how to get motivated to work out. By understanding your why, setting a plan, and tracking your progress, you can increase your gym motivation, build consistency, and achieve a healthier, happier you!

And because we know it’s easier with a bit of help, don't be afraid to seek out assistance or advice at your local Planet Fitness from uplifting and motivating team members.

The importance of consistent gym motivation

Do you find yourself wondering, "How can I motivate myself to work out?" You're not alone!

You might already be familiar with the many advantages that come with physical and mental health. (Why else would you be looking for encouragement to get started in the first place?)

But keeping the benefits of regular physical activity in mind can actually help boost motivation, so it’s worth a quick review. 

Because if you can maintain your motivation, you’ll not only enjoy the physical benefits of exercise like boosted heart health and muscle strength but also the mental benefits from the endorphins your body releases. (Hello, natural stress reliever!) And, of course, exercise increases energy levels and lowers weariness by regulating sleep patterns and improving sleep quality.

And these benefits aren't just for the here and now. As you steadily build your routine, regular movement can improve your health long-term. Your future self will thank you!

Plus, there's never a bad time to get started. Whether you adopt a regular exercise routine early or a bit later in life, prioritizing movement increases balance and strengthens your bones and joints, which is important as you age.

So, keeping that motivation high is undoubtedly worth the rewards. While we could go on about the benefits that enhance your overall health and happiness, let's dive into how to motivate yourself along your wellness journey.

3 Simple Steps for Motivation

Reaching your fitness objectives requires more than simply a desire to get healthier—it also calls for a disciplined strategy and constant drive. Here are three of our favorite, simple techniques you can get started with to make you unstoppable! 

1: Have a "Why"

Start by determining the deeper motivation behind your fitness quest. Aka, your "why." This will be a vital source of inspiration when you get busy or feel sluggish and want to skip the gym.  

In finding your "why"—the underlying reason you want to take better care of your health—consider what motivates you to go deeper and pinpoint your objectives, such as building strength or reducing stress. Your why should push you toward a balanced approach incorporating various activities, a healthy diet, and enough sleep to prevent boredom and burnout.

To stay motivated, you must see yourself succeeding in a tangible way, whatever that looks like to you—whether carrying the groceries in without huffing and puffing or running a marathon. Then, with the image in your mind, keep a constant eye on your development and make necessary adjustments. Remain inspired by remembering your "why" at difficult times—celebrate minor victories along the way to show appreciation for your efforts and adjust your objectives as you progress and your goals change. 

2: Make a Plan

Creating a realistic fitness plan involves choosing a regimen that fits seamlessly into your lifestyle. It's important to understand what works best for you!

First, decide how many days per week you can commit to working out, and plan your gym commute to fit your daily schedule. Determine your workout splits, such as upper/lower body or full-body workouts, and allocate specific durations for each session. 

But it’s not all go, go, go! You should also schedule rest days to allow recovery and ensure flexibility in your plan to accommodate unexpected changes.

The good news is: just because you have a plan doesn’t mean you can’t be flexible. Consider combining multiple activities to keep your workouts exciting and target various muscle areas. Join classes or ask fitness experts for advice to offer structure and support. By sticking to a workout plan while mixing up your activities and approach over time, you can build a fitness habit that leads to long-term success and improved health.

3: Write it Down

Pics, or it didn’t happen! Ok, you don’t have to take pictures, but documenting your work somehow is extremely motivating.  So, having some sort of fitness journal or tracker is essential to long-term success.  Because we'll let you in on a little secret: writing your goals down can increase the likelihood of achieving them!

You can write down motivations for wanting to get healthier and feel better. Describe your workout days, splits, and other data to provide depth to your fitness strategy. Use a calendar to schedule your workouts. Track progress by keeping a workout log, which can help monitor improvements and keeps you motivated.

But writing doesn’t have to be literal pen and paper to count. Any type of tracking will do, so take advantage of a free fitness app to track your workouts and progress to easily see your gains. Update your progress regularly to stay motivated, and periodically review and adjust your plan and goals to ensure they remain relevant and achievable. 

Overcoming Challenges: How to Motivate Myself to Work Out

We know why we want to stay motivated, but that doesn’t make setbacks any easier. Some days, the gym seems too far, and you can’t convince yourself it’s worth it. That little voice in your head threatens to win once again. Don’t give in!

One way to preemptively prepare yourself for the low-energy days that are sure to come is by setting manageable goals, making your fitness journey both less overwhelming and more attainable. 

Small steps lead to habits and progress, as gradual improvements are easier to maintain and reduce the risk of burnout. Consistent small actions help build long-lasting healthy habits, while frequent small achievements keep motivation high.

Focusing on workout consistency over workout intensity emphasizes regular effort over sporadic, extreme efforts, ensuring steady progress and long-term success. This strategy lets you accomplish your exercise objectives while keeping your program enjoyable and balanced.

Give yourself grace, and make adjustments as needed. Visualize your success for how to stay motivated to workout, and celebrate even the smallest victories to recognize your hard work.

And, of course, seek out the encouragement and accountability of fitness communities, your friends, and family. Explore motivational quotes, and always remember to keep your “why” in mind. Ultimately, use your reasons to maintain long-term commitment and transform your aspirations into tangible results, achieving a healthier, stronger, and more confident you.

In a Nutshell: How to Stay Motivated to Workout

Starting your fitness journey is an essential step toward better health. But keeping that fitness journey on track is another subject entirely. Maintain your motivation and consistency throughout your journey by knowing your "why," creating a practical plan, and monitoring your progress along the way. Mindfully document the reasons behind your fitness goals and develop a plan that fits your lifestyle. Then, use a calendar to schedule sessions and set specific, written goals.

Along the way, track workouts with a fitness app—like the free PF App—and monitor your progress regularly, adjusting your plan as needed. Celebrate milestones to stay motivated and remember your deeper reasons during tough times. By following these steps, you can overcome challenges and achieve your fitness goals, transforming into a healthier, stronger you. 

Read more about how to get motivated to workout or download the free PF App to start your fitness journey today. 

The shoulder muscles. Often overlooked and underused, these muscles hold a ton of tension for most of us, especially with so many hours spent hunched over our computer and phone screens.

That’s why exercising your shoulders is essential to achieve a balanced upper body, alleviate stress, and avoid long-term issues like the dreaded "tech neck." Having strong shoulder muscles not only improves your posture but also supports a lot of common daily activities. 

This beginner’s guide will explore the benefits of shoulder workouts, the major shoulder muscles to target, and the best exercises to kickstart your journey to stronger shoulders. 

Don’t feel like you have to face your fitness journey alone. Find a local gym for support and expert guidance when you need it.

Benefits of Shoulder Workouts

Shoulders work hard from morning to night, whether you’re lifting objects, playing catch, or just trying to sit up straight. That’s why doing exercises specifically focused on your shoulder muscles are fundamental for anyone looking to achieve a balanced upper body. Spending time strengthening these muscles brings a ton of benefits, a few of which include longer-lasting mobility as the body ages and the ability to lift heavy objects without a second thought. What more could you ask for? 

What are the Major Shoulder Muscles?

Your shoulder joint is a remarkable structure known as a ball-and-socket joint—just like the hips—which gives your shoulder a wide range of motion, allowing for movements like rotation. The ball-and-socket also allows extension and flexion, which is just a fancy way to say movements that extend away from and flex toward the body.

In order to provide this exceptional range of motion, shoulders are made up of many muscles working together, including:

• Rotator Cuff: You’ve likely heard of this area, but what is it? Made up of four separate muscles, the individual parts of your rotator cuff work together to perform overhead movements—like lifting objects or reaching upward—and movements that involve rotating the arm, such as throwing a ball or swinging a racket.

• Rhomboids: Nestled between the shoulder blades, the rhomboid muscles work tirelessly to retract the shoulder blades, aiding in posture and shoulder stability. These are the muscles that weaken when we're hunched over our screens!

• Trapezius: The trapezius muscle—sometimes called your traps—across the upper back and neck help maintain your posture. Your traps are used in subtle everyday movements like turning or tilting your head as well as shrugging your shoulders.

• Deltoid: At the top of the shoulder, the deltoid muscle works hard to stabilize the shoulder joint and lift the arms in various directions, including forward, sideways, and overhead movements.

One simple body part with a lot going on! Altogether, these muscles form the complicated network that supports the shoulder joint. Adding targeted exercises to your routine can improve the strength and stability of each part of the shoulder for a wider range of motion and function.

8 Best Shoulder Exercises for Beginners

There are many examples of shoulder exercises to choose from, but not all are the perfect fit for beginners. It’s important not to get too complicated too quickly. Here are eight of the best shoulder exercises for beginners to add to your routine using strength machines, dumbbells, or your own bodyweight: 

1. Dumbbell Shoulder Press

The dumbbell shoulder press is an exercise that covers a lot of area, including the shoulders, triceps, and elbow joints. As with all the exercises we explore today, always begin with a lighter weight than you think you can handle in order to perfect your technique first!

First, begin in a seated or standing position with your spine straight. Grip dumbbells with an overhand grip, palms facing down. Then, bend the elbows and bring hands to shoulder height, rotating the palms. Push dumbbells up until arms fully extend overhead—bring the biceps close to your ears. Finally, pause briefly at the top to maximize muscle engagement and slowly return dumbbells to the starting position.

2. Shoulder Press Machine

A great option for your workout routine is the shoulder press machine. To begin, adjust the weight and adjust the seat to a comfortable position with flat feet and your back against the seat. Hold the handles with relaxed palms with arms bent at 90 degrees for stability and control. 

Keep core muscles engaged throughout the exercise. Push upward until arms fully extend overhead. Pause briefly at the top. Then, lower the handles back to the starting position. 

3. Smith Machine Shoulder Press

The Smith Machine Shoulder Press may look intimidating initially, but you just have to know how to use it. Adjust the incline bench to a 90-degree angle and position yourself beneath the bar 6 inches from your nose for optimal range of motion. Maintain a straight back against the bench for spinal alignment and stability. 

Remember to keep the elbows forward to avoid being too far back on the bench. Tilt the bar backward to unlock, then lower the bar to the upper chest, allowing elbows to bend naturally. Finally, press the bar upward to raise the weight back to the starting position. Pause briefly to engage the shoulder muscles before gradually lowering the bar back to chest level.

4. Arm Circles

You probably recognize this exercise. A long-standing favorite, begin standing upright with feet shoulder-width apart to establish a stable base. Raise the arms until parallel to the ground, aligned with the shoulders and palms facing down. Initiate movement by making small circles with the arms. As you continue, gradually increase the size of the circles while maintaining control and stability throughout. 

This isn’t about speed! In order to make this simple move most effective, focus on feeling the stretch in your shoulder muscles as you perform the arm circles, allowing for a gentle and controlled range of motion. Adjust the size and speed of the circles based on your comfort level and flexibility. This exercise can help improve shoulder mobility and flexibility while also serving as a dynamic warm-up for upper-body workouts.

5. Dumbbell Chest Press

A version of the bench press, the dumbbell chest press, involves holding a free weight in each hand while lying on a flat bench. For stability, maintain contact with the surface at all times. 

Position dumbbells at each side of your chest, with elbows forming a 90-degree angle. Straighten the arms and raise the dumbbells above the chest while exhaling. Pause briefly to engage the chest muscles and inhale as you lower the dumbbells down, maintaining control throughout the descent. 

6. Cable Lat Pulldown

Find the cable tower in your gym to give the cable lat pulldown a try. While the seat may appear strange at first, you can easily adjust it to ensure comfort under the support pads. 

After adjusting to your desired weight, grab the bar with an overhand grip with your feet planted on the floor. If you’re not able to reach the bar while seated, just stand and grab the bar before sitting back down. Begin by engaging muscles in the lower back, leaning forward at a slight angle. Lower the bar to the chin, pause for a moment, then slowly raise the bar back up, maintaining control and resisting the weight pulling you back up. 

7. Cable Row 

While you’re at the cable tower, navigate to the cable row. Start by adjusting the weight to your fitness level and goals. Place your feet on the footrests and grasp the cable's handle. Propel backward using your legs, keeping your back straight and chest lifted. Pull the handle towards your chest, engaging your back muscles. Reverse the motion by extending arms and returning to the starting position. Repeat for desired repetitions, focusing on smooth, controlled movements.

8. Dumbbell Lateral Raise

For our final exercise, begin by holding a dumbbell in each hand with a normal grip, maintaining a neutral spine position, and engaging core muscles. Raise arms to the sides, creating a "T" shape with arms parallel to the ground. Avoid rotating the shoulders, focusing instead on engaging the shoulder muscles. Pause briefly at the top to fully engage your shoulder muscles before lowering the dumbbells back to the starting position.

Beginner Shoulder Workout Routines

With a list of stellar shoulder workouts to choose from, here are some quick examples of how to combine these moves into beginner shoulder routines. 

Incorporate these workouts into your regular routine, but be sure to take breaks and focus on a blend of upper body, lower body, and cardio throughout the week. And of course, you can always customize this in a way that works best for you using your favorite exercises.

Workout 1: Strength and Stability

Begin with the Dumbbell Shoulder Press, performing four sets of 8-10 reps to target the deltoids and triceps. Then, perform four sets of 8-10 reps to engage the chest muscles on the Dumbbell Chest Press. Next, complete three sets of 10-12 reps for the back and biceps on the Cable Lat Pulldown. Finally, conclude the first session with 3 sets of 15-20 reps of Arm Circles, both forward and backward, to promote shoulder mobility and stability.

Workout 2: Increase Muscle Mass

Start with 4 sets of 10-12 reps on the Shoulder Press Machine followed by 4 sets of 12-15 reps on the dumbbell lateral raise to isolate the lateral deltoids. Then, transition to the Cable Row Machine for 3 sets of 10-12 reps, engaging the back muscles. Finish the session with the Dumbbell Chest Press, performing 3 sets of 10-12 reps to further target the chest and triceps.

Workout 3: Endurance and Conditioning

Kick off the workout with the Smith Machine Shoulder Press, executing three sets of 12-15 reps to enhance shoulder endurance. Move to the Dumbbell Lateral Raise, completing three sets of 15-20 reps to promote deltoid endurance. Then, transition to the Cable Lat Pulldown for three sets of 12-15 reps, focusing on engaging the back. Finally, wrap up the routine with three sets of 20-25 Arm Circles—in both directions!—to maintain shoulder mobility and promote circulation.

For more shoulder workout videos and written guides, get started now for free on the PF App.

Your leg muscles are the unsung heroes of many everyday activities. From your first foot on the floor in the morning, to rolling into bed at night, those limbs are always working overtime. Give these muscles the love they deserve with this comprehensive beginner's guide to the leg press machine. Learn about different leg press machines, the types of equipment and exercise options available, and how to use proper form and technique for better results.

Join Planet Fitness today to access even more expert guidance, and start your journey to making leg days the best days.

What is a Leg Press Machine?

First up, what exactly is a leg press machine? A leg press machine is a piece of popular gym equipment that targets lower body muscles through controlled movements, toning and strengthening your legs while minimizing stress on the back and joints.

Different Types of Leg Press Machines 

But not all leg press machines are created equal. In fact, there are several variations of leg press machines, each offering unique benefits

• Horizontal Leg Press: This traditional type of leg press machine is perfect for beginners. The horizontal leg press features a seat that moves back and forth on a rail system while you push against a flat, stationary platform with your feet, causing the seat to slide backward. The flat position of this machine offers stability and ease of use, making it a great option if you’re just starting out with strength training. This machine allows for controlled movements, support for your lower back, and can be customized to suit various fitness levels and ranges of motion.

• 45-Degree Leg Press: Sometimes known as an angled or incline leg press, this leg press machine features a stationary seat positioned at a 45-degree angle. While sitting on an incline, you push against a flat platform with your feet as it slides up along a rail system. Still a great option for beginners, the 45-degree leg press allows for a greater range of motion than horizontal leg presses and incorporates more muscles including the glutes and hamstrings.

• Vertical Leg Press: Unlike traditional machines, you lie on your back with your legs in the air to use the vertical leg press. This distinct movement pattern places a greater emphasis on engaging the muscles from a different angle, providing a challenging and effective workout. Vertical leg presses are suitable for advanced athletes seeking to add variety to their leg workouts and challenge themselves in new ways.

Variations of Leg Press Workouts

To target different muscle groups, there are a few stance variations to try when using a leg press machine:

• Narrow Stance: Emphasizes the quads, providing a focused workout for the front of the thighs.

• Wide Stance: Engages the inner thighs and glutes more intensely, promoting overall lower body strength and stability.

• Single Leg: Enhances balance and coordination while isolating each leg for unilateral strength development.

Benefits of Leg Press Workouts

Besides targeting multiple muscle groups at the same time, leg press workouts offer a ton of other benefits, including:

• Increased core strength

• Better mood and increased dopamine levels

• Improved mobility, flexibility, and range of motion

• Support for overall functional fitness helping with everyday movements

Not to mention, ​a seated leg press machine can also enhance your balance and stability, particularly if you're a beginner at lifting heavy weights. Building core and leg stability at the same time creates the perfect conditions to prepare your body for more advanced exercises down the road.

Proper Form and Technique for the Leg Press Machine

Before you hop on that machine, it's important to understand and use proper leg press form and technique. We recommend these tips & tricks to get the most out of your leg press workout:

1. Set up the machine for proper use, adjusting the seat and backrest to your comfort level.

2. While inhaling, extend your legs, pushing the weight away from your body.

3. Exhale as you lower the weight back down, maintaining control and avoiding locking your knees.

Which Muscles Do Leg Press Machines Target?

Primarily, leg press machines target the quadriceps, hamstrings, and glutes, providing a comprehensive lower body workout. Quads are the key movers in leg press exercises. Meanwhile hamstrings assist in knee flexion (a.k.a. moving away from the body) and hip extension (a.k.a. moving toward the body), and glutes stabilize the pelvis if opting for wide stance variations.

• Quads. When on a leg press machine, your main focus is usually on pushing the weight away with your legs. This action primarily engages your quadriceps, which are the large muscles on the front of your thighs. They're doing most of the heavy lifting, so to speak.

• Hamstrings. Now, as you're pushing the weight, your hamstrings (the muscles at the back of your thighs) also play a part. They help stabilize your knees and assist in extending your hips to lift the weight.

• Glutes. The glutes, although not always directly engaged-depending on the variation you choose-are crucial for maintaining hip stability and alignment, especially in wide-stance leg presses. This exercise helps maintain correct leg press form and stability.

Leg Press vs. Other Lower Body Exercises

While we’re giving a lot of love to the leg press machine, it isn’t the only way to rock leg day. Although leg press machines provide a controlled workout environment for specific muscle groups, they can also be combined with other lower-body exercises for a comprehensive workout routine. (Psst—check out variations on some of our classic faves below for free in the Tutorials section of the PF App!)

• Squats: Beyond the lower body, squats also engage the core. They’re a great exercise to target multiple muscle groups at once while increasing your stability and mobility. Stand with your feet shoulder-width apart, lower your body by bending your knees and hips while keeping your chest up, then push through your heels to return to standing. 

• Lunges: Lunges can improve balance, coordination, and leg strength while working most of the muscles in your lower body. Step forward with one leg, lowering your hips until both knees are at about 90 degrees, then push back to the starting position and switch legs.

• Deadlifts: Deadlifts are a compound movement that again engage multiple muscle groups—particularly the back, glutes, and hamstrings—all while being a key move to help improve posture. Stand with your feet hip-width apart with a dumbbell in each hand. Keeping your back straight, hinge at the hips to lower the dumbbells toward the ground, then lift by extending your hips and knees until fully standing. 

Alright, you’re ready to go! With a solid understanding of how to use the leg press machine and tackle other lower body exercises, you're now fully equipped to revolutionize your leg day routine. And remember to focus on the correct leg press form and technique to boost your results and reduce the chance of burning out or getting hurt. 

Whether you're a beginner or an experienced fitness enthusiast, using different leg press variations can strengthen and tone your legs, build strength, and incorporate functional fitness into your routine.

Ready to rock your leg day routine? Download the PF App now to start your fitness journey for free!