Frequency Asked Questions

How often should I work out?

Aim for at least 3-4 times a week, allowing rest days between sessions for recovery.

What should I do on my first day at the gym?

Start with a light warm-up, familiarize yourself with the equipment, and try a full-body workout.

How long should my workouts be?

For beginners, 45-60 minutes is a good duration, including warm-up. For more advanced lifters, workouts can be longer (i.e 75-90 minutes).

How do I know if I'm lifting the right amount of weight?

Start with lighter weights to learn proper form. Gradually increase the weight. You should be able to complete your reps with good form but feel challenged by the last few reps.

What should I eat before and after a workout?

Before: Eat a small meal or snack with carbs and protein 1-2 hours before working out. 
After: Consume protein and carbs within 30-60 minutes post-workout to aid recovery.

How do I avoid injuries?

Warm up before exercising, use proper form, don’t lift too heavy too soon, and listen to your body. Cooling down and stretching post-workout can also prevent injuries.

Should I stretch before or after my workout?

Do dynamic stretching before your workout to warm up and static stretching after your workout to cool down. Using resistant bands and light weights before your workouts can also activate stabilizer muscles.

How long will it take to see results?

Visible results can take a few weeks to a few months, depending on your consistency, diet, and workout intensity. Patience and persistence are important.

Can I work out if I’m sore?

Light activity or active recovery can help with soreness, but avoid overworking sore muscles. Rest and recovery are crucial for muscle growth and preventing injury.

What’s the best way to build muscle?

Focus on strength training exercises, progressively increase the weights, maintain proper nutrition with adequate protein, and ensure sufficient rest and recovery.

How do I create a workout plan?

A basic plan should include a mix of cardio and strength exercises. If you are unsure how to structure your workouts, you can start by following the
workout programs we developed. 

What is the proper form for basic exercises?

Proper form ensures effectiveness and prevents injury. You can click into specific exercises to view the correct form demonstrated by us.

How much water should I drink?

Stay hydrated by drinking water before, during, and after your workout. You can try drinking sports drinks like Gatorade or Pocari Sweat to replenish electrolytes.