What to Expect




Here are 10 things you may not have expected when starting a fitness routine:


  1. It is very common to experience the “good soreness” caused by micro-tears in the muscle fibers after a workout. Your body responds to the workout by repairing the tears allowing them to withstand greater weight and reps. What most clients do not expect is little or no soreness. Depending on your medical history and current physical condition, the best workout program may not include training that could cause an increase in pain or inflammation to the body. If you are a senior citizen or working on injury rehabilitation, than easing into a routine with gentle exercise is the best course. On the other hand, if you are someone who has been working out frequently and taking recovery measures, you may also experience little or no soreness.
  2.  Feeling dizzy or nauseous while exercising is a common warning sign from your body. There are several causes such as overtraining, under-eating, or eating poorly. It is important to feed your body proper nutrients when you begin a workout routine or your body will find ways to tell you to stop. Various medical issues can also effect how you feel during a workout, so be sure to discuss these issues before beginning a fitness program.
  3. You may start to notice aches and pains you don’t remember having before you started a workout routine. Some underlying issues may have been dormant and now that you are moving the muscles, tendons, ligament, and joints they are being exacerbated. Make sure that your routine is helping resolve issues, and work through or around any underlying issues.
  4. An increase in your energy level is one of the best side effects of starting a fitness routine and following a healthy meal plan. With the additional energy, you will find it easier to stay active. This boost of energy naturally lends itself to your goal by burning more calories throughout the day and allowing you to perform more effective workouts.
  5. It should come as no surprise that you may be hungrier after starting a fitness route because of the excess calories being burned. Your new fitness routine stimulates your metabolism, and creates a need for a greater calorie intake (or creates a greater calorie deficit).
  6. You may gain weight or maintain the same weight for a while. It is incredibly frustrating to set your mind to a desired outcome such as losing weight, but there is a good explanation for the initial stubbornness to your goal. Your body goes through an adjustment period with new routines. In the first few weeks and months of your fitness routine, your body is adding lean muscle mass and density. You will see the greatest improvements in strength during this time. Many people report feeling like their clothes fit better even if the scale is not moving.
  7.  It is common to feel temporarily larger or swollen after workouts. The reason for this is the inflammation and immune response of the body to help repair the micro-tears in the muscles. Your body will swell and retain water to aid in recovery.
  8. Better sleep is a huge upside to starting a fitness routine. We fall asleep quicker, sleep longer, and generally experience better quality of sleep. There are several contributing factors to why we see improvements to our sleeping habits after exercising. There are some complex explanations having to do with body temperatures and circadian rhythms, but simply speaking, the physical fatigue from an exercise routine and the reduction in stress and anxiety lends itself to a better night’s rest.
  9. When it comes to exercise, there is such a thing as “too much of a good thing”. It’s easy to get excited about your new routine and jump in with full speed. However, if you start overtraining there are some negative effects. Exhaustion, irritability, moodiness, trouble sleeping, and aches and pains are a few of the signs that you may be training too hard or too often, not giving yourself enough time for recovery, or not eating proper nutrition. In order to prevent these setbacks, gradually increase your training intensity and frequency, and make adjustments as necessary.
  10. Clients often express immediate feelings of satisfaction and happiness after working out. As Elle Woods says from Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy.” The overall improvement in mood and ability to better handle stress is less tangible a result as recording weight loss, body measurements, or strength improvements, but it is probably the most rewarding and influential in helping clients stick to their new routine.