Starting your fitness journey at the gym can feel overwhelming. You step into the weight section, see someone deadlifting double your bodyweight, and suddenly you’re wondering, “Am I even doing this right?”
If you’ve ever asked yourself that question, you’re not alone.
To clear up the confusion and boost your gym confidence, we sat down with PT Abdul Rahman from GoFit City Hall, an ex-bodybuilder and experienced personal trainer in Singapore. He shared honest, practical tips that every beginner should know, especially if you want to avoid injury, make real progress, and feel at home in the gym.
“Am I Doing This Exercise Right?”
Let’s start with the most common beginner concern: form.
According to Rahman:
“If you’re unsure about your form, you’re not alone. Many beginners struggle to feel confident with technique. That’s totally normal.”
So, how do you know if your form is actually correct?
Signs You’re Moving Right
- You feel the right muscles working (e.g. glutes and hamstrings when squatting, not just pressure on your knees).
- There’s no sharp pain, you feel controlled tension or effort, not discomfort or sudden tweaks.
- Your reps are smooth and steady, not rushed or jerky.
If something feels “off,” don’t power through it. That’s where many injuries begin.
Read also: Rest and Recovery: Why It’s Just as Important as Exercise
Why a Personal Trainer Helps
Even if it’s just for 1–2 sessions, a personal trainer can correct your movement patterns, help you feel more confident, and prevent long-term mistakes.
At GoFit, it’s easy to book a PT session, making expert help accessible and beginner-friendly.
“How Often Should I Work Out to See Results?”
When you’re just getting started, it’s tempting to go all in… or feel frustrated when progress seems slow. PT Rahman sets realistic expectations.
“3 to 4 times a week is a great start for most people. You don’t need to train every day, just stay consistent.”
Here’s what to expect:
- 1–2 weeks: Noticeable boost in mood, focus, and energy.
- 4–6 weeks: Improvements in strength, cardio capacity, and movement control.
- 8–12 weeks: Visible physical changes, especially when training is paired with good nutrition and rest.
It’s About Quality, Not Just Quantity
Even 30–45 minute sessions can be highly effective if done consistently. A structured plan with compound exercises (like squats, presses, rows) will give you more bang for your buck than random isolation exercises.
“What Common Mistakes Should I Avoid as a Beginner?”
Let’s face it, mistakes happen. But knowing what to look out for can save you time, frustration, and injury.
Here are the top pitfalls PT Rahman sees often and how to steer clear of them.
1. Skipping Proper Form
Trying to lift too heavy too soon (aka ego lifting) is a fast track to injury. If you’re swinging weights or feeling pain in your joints, it’s time to scale back and reset your technique.
Rahman’s fix: Master the basics first. Go for lighter weights and focus on control. Your strength will come with time.
2. Training Too Much, Too Fast
Going from zero to five workouts a week might feel motivated… until you crash. Soreness, fatigue, and even illness can creep in when your body doesn’t have time to recover.
Start small: 3–4 weekly sessions with active rest days (like walking or stretching) keep you on track without burnout.
3. Ignoring Nutrition and Sleep
No matter how hard you train, poor eating and lack of sleep will hold you back. You need to fuel your body and let it rest to see results.
Rahman’s quick tips:
- Prioritise whole foods, especially lean protein, complex carbs, and veggies.
- Drink water throughout the day (especially before and after workouts).
- Aim for at least 7 hours of sleep per night.
4. Not Having a Plan
Winging it every session might feel spontaneous, but it won’t build real progress.
His advice: Have a basic, progressive structure. If you’re not sure where to start, a GoFit PT can build a plan tailored to your fitness goals, whether that’s fat loss, strength, or overall health.
Friendly Final Thoughts from PT Rahman
“The gym can feel intimidating at first, but it doesn’t have to be. You’re not expected to know everything right away. What matters most is that you show up, stay consistent, and keep learning.”
You don’t need fancy gear, a 7-day training split, or extreme diets to start strong. You just need:
- A clear, manageable routine
- Support and guidance when needed
- A willingness to show up and put in the reps
GoFit’s welcoming space, app-guided workouts, and expert PTs make it the perfect place to build your confidence from day one.
You’re not doing this alone, train smart, stay consistent, and let GoFit support your fitness journey every step of the way.
