Personal and group training coaches Tomas Kizelis and Justinas Blažys from the sports club “Lemon Gym” are convinced that one sports formula does not fit all. Sometimes you have to try more than one activity before finding the one that not only delivers results but also brings joy.
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Some need a group, others – freedom
The choice is often determined not only by physical readiness or a set goal. Equally important is the environment in which a person feels best and what motivates them to return for the next workout.
“It very much depends on a person’s character, goals, and what motivates them. Some need a clear plan, a coach, and to feel the energy of the group – then it’s easier to come to the workout and not give up. Others like freedom, choosing exercises, pace, and time themselves, so the gym suits them best. There are also people motivated by challenges, competition elements, and the desire to constantly improve their results. They often like formats such as HYROX,” says coach T. Kizelis.
Therefore, for one person, a pre-made program and group support may be important, while for another – the opportunity to work out when convenient and to change the workout according to how they feel that day.
You can start with a walk
For someone who has been inactive for a long time, it is not necessary to start immediately with a complex program or set ambitious goals. The first stage can be much simpler.
“If a person is not physically active but wants to find movement, it’s best to start with the basics: light jogging, walking or hiking, cycling. This does not require extensive preparation or skills and can be done almost anywhere. Perhaps you can also find a like-minded group to make starting even easier,” explains coach J. Blažys.
For those who already have a foundation of movement but still don’t know which direction to choose, he advises consulting a specialist: “It’s worth visiting a sports coach who can help identify strong and weak areas of the body and strengthen them. Then you can choose an activity that brings joy and could become a daily part of life. Continuing and not giving up is often helped by a community that can be found by choosing various activities.”
The body needs to get used to a new workout
The first sessions are often harder: movements are unfamiliar, the body tires faster, and results are not yet visible. Therefore, T. Kizelis suggests not rushing to decide after one or two sessions that a particular activity is not suitable.
“People often think they don’t like sports, although in reality, they just haven’t found the right activity for themselves yet. Some like strength training, others running, and others group classes. It’s definitely worth trying several different types of workouts until a person finds what they really enjoy,” notes the “Lemon Gym” coach.
According to him, it’s worth dedicating at least 4–8 weeks to a new activity. During this time, the body adapts to the load, workouts become clearer, and initial fatigue often gives way to better well-being. If after several weeks the activity still does not bring pleasure and there is no desire to continue, then, as Tomas says, it’s worth trying another form of movement.
What is the difference between HYROX and functional training?
In a traditional gym, a program can be designed according to a specific goal – to increase strength, build muscle, or focus more on selected body parts. Functional training usually involves movements that engage multiple muscle groups simultaneously.
“Functional training focuses on whole-body movements, endurance, coordination, and strength that are useful in everyday life. HYROX stands out by combining running and functional tasks into one system. It’s a fairly intense format that appeals to people who like dynamic workouts, clear progress, and the opportunity to test their physical fitness,” emphasizes T. Kizelis.
This format may not appeal to someone who seeks calmness while exercising or does not want to compete. However, for those who like challenges, a clear workout structure and the ability to track results can be a strong motivation.
A trendy workout is not necessarily a bad choice
Activities popularized on social networks are often viewed skeptically, but J. Blažys sees no reason to avoid them. Even short-term interest can encourage a person to try a new activity.
“Only by trying as many different workouts or sports as possible will you find the activities and communities that suit you best. The most important thing is that it brings joy to you personally, not just to the people around you,” says the “Lemon Gym” coach.
If a person is not a professional athlete and does not aim for very high results in one area, Justinas sees no reason to limit themselves to one sport. He advises not to be afraid and to combine different activities.
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Strength or functional training is the foundation of everything.
“However, it should not be forgotten that strength or functional training is the foundation of everything. If you have included them in your sports routine, you are on the right path,” the coach smiles.
Thus, gym workouts can be combined with running, cycling, group classes, or gentler movement. Variety can help avoid monotony and strengthen the body more comprehensively.
It is important to consider not only desires
Although age should not be a reason to give up movement, when choosing the load, it is necessary to consider the current capabilities of the body. If there are health issues, the workout may need to be adapted individually.
“The most important thing is to properly assess your physical capacity and understand the body’s possibilities and limits to avoid burnout, injuries, or excessive disappointment with your results. If you have health problems, sports should be adapted so that the condition does not worsen but, on the contrary, improves,” explains J. Blažys and advises evaluating results not by the achievements of people exercising nearby but by your previous form.
This way it is easier to notice real progress and not lose motivation. According to the coach, age should also not be an excuse not to start moving – you can exercise at any stage of life.
The community helps not to give up
When initial enthusiasm fades, not only willpower or discipline can influence. Sometimes knowing that familiar people are waiting at the workout helps to return.
“For many people, it is precisely the community that helps them exercise regularly. When you know the coach or group is waiting for you, it’s easier to come even when motivation is low. A good coach not only shows exercises but also encourages, helps avoid injuries, and adjusts the load according to the person’s capabilities. A good atmosphere allows you to feel safe and not be afraid to start, even if your sports experience is limited,” points out T. Kizelis.
A supportive environment is especially important for those who feel insecure in the gym or fear they won’t be able to perform exercises as well as others.
The coach does not promise quick results
Disappointment often arises not because the chosen workout is unsuitable but because of overly high expectations. After a few weeks without seeing desired changes, the desire to quit may arise.
“Unfortunately, I have to disappoint – there are no quick results; everything depends on hard work, dedication, and consistency. If workouts seem too hard, maybe you are setting too high demands on yourself or have set too ambitious goals. Adapt each workout to yourself and a suitable load, then you won’t be disappointed so quickly and can steadily move towards your set goals,” advises coach J. Blažys.
However, a lower load should not become a constant avoidance of effort. According to him, this does not mean you have to be too lenient with yourself or never push yourself sometimes; the most important thing is balance.
Progress happens even while resting
Combining different activities should not turn into trying to exercise at maximum intensity every day. The body needs time to recover, so lighter movement and rest days are also part of the training plan.
“The most important thing is to understand that progress happens not only during workouts but also during rest. It is not necessary to exercise at maximum intensity every day. Good results are usually achieved by those who combine more intense workouts with lighter movement, such as walking, mobility exercises, or stretching,” says T. Kizelis.
For recovery, according to him, not only rest days between workouts are important: “Quality sleep, balanced nutrition, and the ability to listen to your body are very important. If you constantly feel very tired or lose motivation, it is often a sign that your body needs more rest. Sports should give you more energy in everyday life, not take it away.”
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