Are you looking for gym tips? Join Nkosinathi Ntuli, the powerlifting sensation and Personal Trainer from Soweto to learn more about improving your overall wellbeing at a Virgin Active near you on the gym floor and more.
At Virgin Active, we’re more than just gyms. We’re social wellness clubs that welcome every wellness journey. Whether you’re lifting, stretching, recovering, or just here for the good vibes, our community, expert coaches, and rewarding Virgin Active Rewards programme make every step of the journey worth it. Everyone starts somewhere in their wellness journey.
50% off 3 months
Leave the cult. Join the club.
Start slow: No one becomes a legend overnight
Rushing into an intense workout is like binge-watching five seasons of a series in one night. You’ll feel wrecked the next day. Start small with 20–30 minutes of simple exercises. Walk on the treadmill, try resistance bands, or do a few stretches. The key is to build consistency, not burn out.
You don’t need to run a marathon on day one. Ntuli didn’t start powerlifting by benching a car. He began with what he could handle and worked his way up. Think of your wellness journey as a marathon, not a sprint. Pace yourself, and the results will come.
Proper form saves the day
Do you know what’s worse than being sore all over after exercising? Gym injuries. Improper form is a one-way ticket to Snap City (hello, pulled muscles). Focus on technique before intensity, whether squats, push-ups, or lifting weights. Watch YouTube tutorials, ask a trainer, or shamelessly copy the guy who knows what he’s doing.
Ntuli learned this lesson after a less-than-graceful deadlift attempt left him flat on his back. The moral of the story? It is better to lift light with good form than to try showing off and end up on the floor.
Find your workout buddy
What’s better than sweating it out at the gym? Laughing your way through it with a friend. An exercise buddy can keep you motivated, hold you accountable, and turn even the most gruelling workout into something fun.
Not only will they help you avoid skipping leg day, but they’ll also be there to ensure you don’t accidentally drop a dumbbell on your foot (or at least they’ll laugh with you when you do).
Switch it up to level up
Once you’re comfortable, it’s time to challenge yourself. Change your routine every 4–6 weeks to keep your muscles guessing. Keep it fresh, whether adding more weight, trying new machines, or experimenting with different rep ranges.
Ntuli’s approach to training? “Progressive overload” is a fancy saying that means “add more weight as you get stronger”. Don’t jump straight to lifting like a powerlifter; keep pushing your limits bit by bit.
Weight loss the fun way: HIIT it
High-intensity interval Training (HIIT) is your best friend if you’re shedding pounds. It’s quick, effective, and burns calories like a charm. Combine it with compound exercises like squats and deadlifts. You’ll have a recipe for success.
Remember to track your progress. Seeing how far you’ve come is the best motivation to keep going. Ntuli didn’t win gold overnight. A series of small victories led to big wins.
Stay hydrated (seriously)
If there’s one universal gym tip, it’s this: Drink water. Lots of it. Coffee and energy drinks might feel like lifesavers, but nothing beats good old H2O. Keep a water bottle with you and sip throughout your workout. Your muscles and your brain will thank you.
Your fitness journey starts here
Every fitness journey starts with a single step or, in this case, a single rep. No matter how challenging it may be, whether it’s your first time lifting weights or attempting to keep your balance on the treadmill, the bottom justification is to continue. If you meet challenges, think about Ntuli’s achievements. From taking rugby knocks to wearing championship gold– he has shown that strength is about willpower just as much as it is about the bulk.
Now it’s your turn. Make your way over to a Virgin Active social wellness club, do your best, and who knows, perhaps you are the individual who encourages someone else to begin as well. Virgin Active also gives you added support if you seek more motivation. Join Virgin Active and let’s get to lifting!
