Starting (or restarting) at the gym can feel a little daunting — from figuring out what weight to lift, to learning proper technique, to knowing when to rest. To help you get started, here are some do’s and don’ts from the team at Mudgee Physio to keep you moving safely and confidently.
✅ Do’s
Lift the right weight
Start with a weight that fatigues your muscles in about 12–15 reps. Over time, you can adjust reps and weight depending on your training goals.Warm up
Spend 5–10 minutes warming up the muscles you’ll be using to prepare your body and reduce the risk of injury.Move through full range
Aim to move through your full range of motion. If that’s too difficult, lower the weight. Remember: everyone’s technique looks slightly different depending on body type.Slow and steady
Don’t rush your reps — controlled movements help target the right muscles rather than relying on momentum.Balance your program
Train all the major muscle groups — arms, legs, front, and back. Planning your week ensures nothing gets left behind.Breathe properly
Use your breath during lifts to assist with core activation and protect your spine.Mix it up
Combine both strength and endurance training — the balance depends on your goals.Schedule rest
Rest days are essential for recovery and strength building. Don’t work the same muscles two days in a row.
❌ Don’ts
Don’t push past your limits
Stop before fatigue turns into overuse or injury.Don’t ignore pain
If something hurts, stop and reassess. Take rest days if you’re sore and return once your body has recovered.Don’t skip stretching
Flexibility and joint mobility are key to long-term health and injury prevention.Don’t give up too soon
Progress takes time — it can take 6–8 weeks to notice improvements in strength. Be consistent and the results will come.
Take-Home Message
The gym is a fantastic way to build strength, fitness, and confidence — but start smart. Focus on proper form, move at your own pace, and remember that what works for one person may not work for you. Good technique keeps your joints and spine healthy while still allowing room for safe adjustments to suit your body.
If you’re unsure, or want guidance on your training program, the team at Mudgee Physio can assess your movement and make sure you’re getting the most out of your workouts — safely.
