Everything You Need to Know to Start Training at the Gym, the Right Way
Setting Yourself Up for Success in Your Training Journey
So, you've decided that now is the time to start training—first off, congratulations! Our name, Māia, means courage which is something we want to instil in others. Taking that first step is often one of the biggest hurdles in any fitness journey requiring a lot of courage, and you've already cleared it. But this is just the beginning—now it's time to get to work.
Reverse Engineering Success
One of the most important things to consider when starting a training program is: How can I set myself up for success? A great way to do this is by reverse engineering success—starting with the end goal in mind and working backward.
A common goal we see at Maia CrossFit is simply improving overall health and fitness. But what does that actually look like? In CrossFit, we define fitness as increasing our ability to do work. In simpler terms, this means becoming more efficient at any physical task presented to us. Whether it's lifting, running, or everyday activities, improved fitness makes us more capable.
On the flip side, improving health goes beyond just looking fit. While body weight can be one measurement, it’s not the only one. Other key indicators include:
Resting heart rate
VO2 max (aerobic capacity)
Blood markers (cholesterol, blood sugar levels, etc.)
Our training should aim to improve these markers, not just change how we look or the numbers on the scale.
How CrossFit Helps You Improve
There are many ways to achieve these goals, and at Maia CrossFit, we use a variety of training modalities, including:
Bodyweight (Gymnastics) movements (push-ups, pull-ups, squats)
Loaded (Weightlifting) movements (barbell lifts, kettlebells, dumbbells)
Monostructural (cardio) movements (rowing, running, biking)
By combining these elements in various ways, we develop not just cardiovascular fitness but also strength, power, flexibility, coordination, agility, and accuracy—all crucial components of overall fitness.
Just Show Up—But Train Smart
If you're just starting your health and fitness journey, one of the best things you can do is simply commit and show up consistently. In the beginning, doing something is always better than doing nothing. However, it’s important to train smart.
It’s common to feel super motivated at the start, but enthusiasm can sometimes lead to overdoing it. One of the most common injuries for anyone starting off are overuse injuries, caused by doing too much too soon or repeating the same movements without adequate recovery.
That’s why at Maia CrossFit, all our programming is done in-house, ensuring:
Every day is different, reducing repetitive stress on the body
Balanced movement patterns across the week
Controlled total volume to prevent overtraining
Every week, across all of our classes our head coach calculates, with as much accuracy as possible, the total amount of volume of members will complete across all of the different movement patterns to ensure our members get the best programming service possible. This means that if you’re attending most of our classes, you’re training in a way that promotes progress while minimising the risk of injury.
If you’re working with one of our personal trainers they will create a custom plan for you to ensure you achieve your goals but also do this in a way that is safe.
Recovery: The Key to Progress
Regardless of where or how you're training—whether in our classes, with a personal trainer, following online programming, or working out on your own—you need to consider how much work your body can handle and recover from.
Recovery is where real progress happens. To maximize it, focus on:
Sleep: Quality and quantity matter. Prioritise at least 7-9 hours of rest each night.
Nutrition: Ensure you’re getting enough energy, protein, carbohydrates, fat and micronutrients to support your training. We also have our own in-house Registered Dietitians at Māia. You can check them out here.
Active recovery: Low-intensity movement (walking, stretching, mobility work) helps keep your body fresh.
Stress management: High stress can impact recovery, so mindfulness practices or downtime can be beneficial.
Key Takeaways
If you’re in the starting blocks of your fitness journey, here’s what to focus on:
Commit and be consistent—just show up!
Start at a level your body can handle—build the habit but also your training tolerance first.
Vary your training—work different movement patterns and body parts.
Prioritise recovery—get enough sleep, eat well, and manage stress outside of the gym to maximise your results inside the gym.
At Maia CrossFit, we take care of the programming so you can focus on showing up and putting in the work. If you're training outside of our facility, make sure to mix up your training and take care of your recovery to stay injury-free and progress effectively.
If you’re wanting to explore the next step simply book a free no obligation consult with one of our coaches here.