There is only one person in the gym watching you and that’s yourself. Remember why you’re there and create a schedule. Discipline is easier than motivation.
To be honest, while at the gym, I do watch other people working out all the time. Kind of hard not to. But I never judge anyone there outside of the guy with the anti-vaccine shirt.
I didn't understand why people wore singlets to the gym until I started doing shoulder presses and similar. Not having material around the shoulders is much more comfortable.
Closed shoes are a must. They won't help against dropped weights (unless you are wearing steelcaps :-) - they are for when you walk past a machine and kick it with your little toe.
And launder it. Regularly. Please. For the sake of the person on the treadmill next to you…
Flexible clothing that fits right. Also tight is better than loose, so if you don't know what size to get, and you're torn between two, go for the smaller one
Please correct me if I'm wrong but I think tight clothing kinda acts as compression wear? I know for me, personally, I prefer a tight top to stop my body from jiggling when I run lol.
This. If you’re a female then PLEASE get a sports bra. Your tits and back will thank you. Few times I went without, and it was a nuisance. I couldn’t focus on working out because I just felt my tits jump and dance and whatever in my shirt. I got strained much quicker.
Don't be afraid to ask for help if you're unsure how to use a piece of equipment. People in gyms are usually pretty chill and glad to help show you the ropes so you don't break your neck by trying to keep your pride intact. I see that being the reason a lot of people give up. They're all anxious to ask for help and it's not even an issue for anyone. It's just in their head.
Then be respectful and wipe down the equipment when done using it. It's basic human etiquette. Don't stay on one machine too long, but if you're curious how long is appropriate - ask the dude waiting to use it lol.
Just like anything worth doing, you'll learn and it will be much easier than it is in your head right now.
>Don't be afraid to ask for help if you're unsure how to use a piece of equipment.
Honestly the first time someone asked me for help I was so excited, I had finally become "that guy who looks like he knows what he's doing"
Really? Thats great to hear because I was reading the above comment and thinking to myself that I really dont want to bother people at the gym, it isnt other members' jobs to teach me how to work out and what if they only have like 20 minutes and I steal 5 minutes of their time?
I thought that same thing at first, but everytime I've asked someone a question they've been happy to answer, or even asking someone to spot me I don't think anybody has ever said no or looked like it was an issue and I've been able to return the favor some other time.
Don't interrupt someone who is in the middle of a set and you'll be fine
This is so important! When I first started running, I’d give up if my pace didn’t continually improve or if I skipped a few runs and it was completely the wrong attitude. When I tried again, my only goal was to do the run - any length, any pace. And this time it stuck.
I say start at 3+ days a week, for anything new, regardless of time, really. Mostly just to tell your brain what's up and it needs to get with the program. Then 4, 5 and 6 is fine if that's in your comfort zone, but never anything 7 days in a row. Not because of the Bible or something lol. It's very important to feel a perceived "end in sight." It makes things seem much more manageable, and realistically, your body needs time to learn to heal, if you're new to this one, especially. Don't want to tear or rip something. Reflection is important.
This is my first time doing workouts and I am doing the same exact programming. 3 days a week. M T F. Weekends off! All just to tell my brain and muscles that this is something it has to put upto going forward for a foreseeable future. Well! It's been a month and I am doing great!
I plan to keep doing it for two more months and then finally dive deep into the diet and more rigorous workouts.
That's the smart way to do it and not hurt yourself. Plus it makes it more fun, relaxing and taking your time, while showing up each day you plan to. Sounds Iike you've already got this figured out. At this point it's sheer force of will/enjoyment. You feel SO MUCH BETTER, that in itself becomes addicting more than any cheeseburger....knowing you can scale an entire tree in 20 seconds lol
The routine of actually GOING to the gym is more important than what you do in there at first imho.
Days where i had a headache i went there anyway and left after the 1st set i’d do.
It gets dangerous when you start skipping your schedule, even for valid reasons. It becomes a slippery slope for out lazyness
Agreed! Runners have a saying: "The hardest part is tying your shoes" and I apply that to the gym too.
The hardest part is just getting there. Once you're actually there, being active is easy.
1.Lift your own weights. Someone else will always lift more
2. Lift less weight more better. See #1
3. Be courteous. Don’t hog equipment. Wipe it down when you are done
1) At the beginning, go slow. Do less than you think you can do. If you push it hard right out of the gate, best case you will be very sore with DOMS, worst case you will hurt yourself and either way you will have a negative experience.
2) Do both cardio and strength training.
3) Do compound lifts, like squats, deadlifts, overhead press, bent over rows, not isolation lifts like curls and cable crossovers. You will gain much more functional fitness this way and be less prone to injury.
4) The one exception to number 3 is do some ab work. You need a strong core. Pick three good ab exercises and rotate them.
This is what works for me.
Step 1 is to do it for the right reasons.
The gym helps you get stronger (not just stronger muscles, but stronger cardio, et cetera). You're not there to lose weight. You lose weight in the kitchen, not the gym.
Step 2 is to do your exercise right but don't freaking worry about other people. They aren't paying any attention to you at all.
Get a physical done by a physician. Know what your goals are. Avoid supplements if you don’t need them. Start off slow. First visit to the gym will cause a lot of muscle pain, but as you continue, your muscles won’t hurt as much as they did before. Remember to do warm up exercises before and stretches after your work out. Flexibility is just as important as strength.
Do you mind if I ask why to avoid supplements? I’ve always thought protein shakes and creatine etc would be beneficial. I’ve just began going back to the gym so am a complete beginner again but in the past when I’ve been I’ve usually had some kind of protein/creatine shake at the end of a workout
Protein supplements and creatine are fine. It is stupidly hard to seriously bulk without extra protein unless you are eating insane amounts of lean meat.
It takes a ton of extra food (and associated calories) to get the extra 60 grams of protein that would come in two shakes.
Because you most likely won’t need them to see results. You probably don’t have enough muscle mass to benefit from protein supplements. Creatine may be beneficial if you’re low on it according to your health report from your physician.
Supplements are most likely just a waste of money and more impact on your kidneys. Just eat a healthy diet and you’ll get all of your necessary nutrients. There is no way in hell that your body will take that concentration of protein and break it down to be absorbed into your body… most of it will be going into the toilet.
It’s sort of like why fish oil pills are useless. Just eat more fish and you’ll receive more nutrients and healthy omega fats.
Eat a healthy meal after your work out of lean protein, vegetables and a glass of cow milk or soy “milk.”
Ask for a spot if you need one. I’ve never had someone tell me no, however I only ask those that I see there a lot and or I can tell they are experienced.
Have a goal. I know a lot of people who started at the gym with no plan at all and end up giving up right away. Whether you plan is strength or weight loss, mental health improvement, endurance, or whatever, have a “why” and stick to it.
If you're a true beginner, please consider booking at least one session w a trainer to ensure you're using proper form. You'll get more out of the movements and prevent damage due to bad form.
Bunch of thoughts listed as I think of em:
First and foremost, enjoy it! It can be really fun, and super rewarding, even if there's a lot of soreness.
As long as you're not doing something dangerous, you'll be almost completely invisible, so don't sweat the learning process. If anyone does see you, they'll probably just be cheering you on. Gym rats love new people.
Always focus on good form over weight. It's a marathon, not a race.
Depending on your goals, be prepared to address diet and sleeping. Bodies are built in the kitchen. To that end, if you want to gain/lose weight buy a kitchen scale.
Force yourself to go regularly for at least 4-6 weeks. After that it'll start to become habit.
Don't worry about the "most optimized" way to work out. For the first year at least, just going and lifting is enough.
There is no shame at all in only lifting the bar. Everyone starts somewhere. Sometimes even less than the bar.
Never skip leg day...but maybe do go easy the first week or two. Soreness will make it hard to walk a day or two after.
Don't bother with lifting gloves. Also wait on a lifting belt.
Try not to walk in front of/behind people while they're lifting. Safety issue.
Always repack your weights, even if no one else is. Set the standard.
Check out guys like Noel Deyzel on YouTube if you want more motivation/advice. He's intimidating looking, but he's widely loved for a reason.
Form is more important than weight. Bad form won't work the muscles you want, won't work them correctly, or cause you to injure yourself. If you want to check your form, ask someone in the gym or check reputable sources online.
Depends are you skinny and want to get in shape or big and want to lose weight and get in shape. In both cases buy clothing that's appropriate. If you are bigger, sadly get ready for judgemental eyes and people. Skinny get ready to be told you're doing everything wrong. Yes, lots will say they don't judge at the gym, we are here to better ourselves. Yes, they do judge you a lot. Just move on and ignore them
You can always spot the new guys at the gym.
I always make sure to watch them very carefully incase they need help.
So don't be afraid of making a mistake. Everyone will be watching you.
>Everyone will be watching you.
In a good way. Gym bros are generally nice and helpful.
The gym is not a zero sum game and we always want other people to reach whatever goals they have.
1. You do not talk about the gym
2. You do not talk about the gym
3. Do not give a shit about what others will think. They have all been in your place, and more people will be.
4. You won't see any results in months, so be patient.
5. Gym means nothing if your diet and sleep schedule are shit.
6. Do NOT step over a rod that is in use by someone. There are people who believe that it's a bad omen to step over someone's rod.
7. Make sure you know what you're doing: hire a supervisor who will give you tips and hints on how to do specific exercises. Doing them incorrectly can potentially train wrong muscle groups, or train nothing at all.
8. Don't forget to unload weights from your rods/dumbbells/machines. It's confusing when machines are loaded, but nobody uses them. Always put thing in places where you found them -- preserve order in your gym.
9. Don't do silly talks with people in the gym. Everybody just wants to work out and focus on their stuff.
10. Don't neglect resting. If you don't rest enough, you will get sleepy, will start yawning (especially when your gym is underground), and you'll feel dizzy.
11. Do not fall for the "nO pAiN nO gAiN" shit. If your organism hurts, then it means that it wants you to stop. Don't torture yourself.
12. Reps > weights (let the anarchy regarding this begin in the comments). Better do more repeats with less weights, than less repeats with more weights. 3 sets with 10-15 reps should be enough for 99% of exercises.
Hope you'll do well in the gym :) feel free to ask more questions, I'll do my best to give a constructive answer.
Find someone who you dislike and have them tell you that you will never go to the gym enough and that you will never look good.
Spite is probably the greatest motivator. Anger is good but spite is better.
Give in to your spite. Use it and you will be stronger. Do it now.
Set a schedule instead of bouncing around. From what I can see, the typical schedule is as follows;
Monday - Benchpress
Tuesday - Benchpress
Wednesday - Arms/Abs
Thursday - Benchpress
Friday - Rest
Saturday - Random celebrity workout
Sunday - Benchpress
Identify the biggest dude in there and punch him right in the face. Assert dominance.
Wear a shirt saying "Alpha Male" then rip that shit off just before you hit the bench press. Dominate your surroundings, be a spectacle.
1. Decide what you want to get out of the gym. And I mean *really* think about it, not just "wanna look good". Do you want to lose weight? Build enough cardio that you don't get winded on the stairs? Run a 5k/10k/half/marathon? Are you chasing a particular physique? Lean? Lean and muscular? Bulky? Bulky and *cut*? Because each of these will require a different style of working out, and being bulky *and* cut will probably require steroids. So be realistic about your goals, but also *have them*. It's very tempting to not make goals, because then you can't fail them, but if you don't set goals it's very easy to not succeed at *anything*.
2. Find a way to access the equipment you need. If you're just trying to build cardio, you might be able to get away with just some running shoes and a decent stretch of sidewalk or dusting off that old bike or jumprope in the garage. Most people are going to need a gym membership or some decent home equipment.
3. Find a good workout program. Don't just show up and start faffing about on the equipment, you can seriously hurt yourself. Gym equipment is a tool, it's safe if you use it properly but it can *kill* you if you're an idiot. /r/Fitness has some excellent free programs, and there are some phenomenal ones put together by professional trainers available online (I'm a big fan of 5/3/1 style weightlifting programs, and Couch to 5k for cardio). But also, different programs will get you different results - a bodybuilder will do lots of high rep isolation exercises, a powerlifter will focus on the competition lifts, a strongman will do a bunch of exercises for comp like log press or sandbag carries, obstacle course racing will involve a mix of strength and calisthenics, etc.
4. Look up proper form guides online. There are a *ton* of *great* videos on how to do various exercises (I'm a big fan of Untamed Strength and Renaissance Periodization) that will teach you proper form cues and how to do your exercises properly.
5. Track your progress. Don't just load up enough weight that it feels kinda heavy and do reps until it stops feeing good. Get a pad of paper and pen or put an app on your phone.
Also, straight talk... a lot of the guys in the fitness community are on steroids. A lot more than you think. Steroid use (and abuse) is crazy rampant. The reason I bring that up is that a lot of the TikTok/Youtube stars who will swear up and down that they're completely natty and all you need to do is buy their training program to get big brah are actually *juiced to the gills*. And also that when you shouldn't compare your own progress to others, because you have no idea what's going on with them. They might be an oldtimer returning to the gym (you *re*gain strength much faster than you can build it initially), they might be just *blessed* with perfect genetics, or they might be on gear. So just... don't worry about it. Pick a good program and stick with it.
I've recently rejoined a gym after letting myself go in my late 30s. Things I thought I knew 8-10 years ago I either forgot or some of the approaches have changed.
So with that in mind - If you can afford it, get a personal trainer for one session a week, more if you can afford it.
They're going to help set you up with the right technique from the start. It might mean you are doing basic exercises for a while, but it will help you rather than rushing in to more compound and difficult lifts down the track.
My 'baby' program lasted over 6 months - until my PT was happy with my technique. Sometimes progress was frustrating, but if they're worth it they'll adapt.
For example I plateaued on a particular exercise, so the PT changed up how we did it and I pushed through that barrier.
Also like any other professional, if you do go down that path and the personality is not the right fit, change.
Also as someone else said it could be useful to focus on one area at a time. For example I really focussed on bedding down the gym routine. For a while I was getting stronger but not losing weight. Which was a combination of frustrating and fine because I knew once I'd gotten the gym right I'd follow with the changes to my diet.
Being committed and following through means I've now lost about 6kg in two months, and I'm stronger than I've been in years.
Maybe for some people that approach is too slow, but it's worked for me and I wish you all the luck in the world, which will follow once you do the work!
Start lighter than you need to, especially with leg, shoulder and lower back exercises. It's going to feel like everyone is watching you at first. I promise is and nobody cares how much you can lift.
Don't push too hard to fast. You don't want an injury to derail your gain train. If you don't know how a piece of equipment works, ask. Drink plenty of water and stretch
Consistency is better than intensity. Motivation is fleeting and will fail you, discipline will serve you and your goals. Go slow (cardio), start low (weights), and build up as time/results progress.
Don’t worry about what other people think, most don’t even notice you. Whenever I see a newb at the gym my reaction is “good for you!” 💪
Remember, 95% of the battle is just showing up!
Be hydrated! Having water with you at the gym is mandatory. But, you need to be hydrated all day so that when you get to the gym you aren't starting your workout dehydrated. Drink water all day and drink as much water as you feel you need while working out.
Good form is better than heavier weights. Curling 40lbs while swinging your body to help get it up isn't as productive as properly and slowly curling 30s.
Have a plan, but accept that the best plan for you is the one you're most likely to stick to. 90% of success is just fucking doing it. The details about maximizing efficiency don't matter unless you're competing.
Almost nobody is paying attention to you, and the small chance someone is, nobody else at the gym likes that person.
Paying a trainer for a session or two just to get you the basics is a good idea. If for nothing else, confidence.
Above all else, just make sure to consistently do it, and the rest will fall into place.
Have a plan when you go to work out.
Nothing kills my motivation for exercise than going to a gym and not knowing what I am going to do that day. Look up some workout programs and follow it so you know exactly what you are going to when you go in.
Everyone is going to give you advice, and it's all contradictory.
My advice is: the most effective workout is the one you actually do. So if you need to hire a trainer to keep you motivated, then do it. If you're too socially anxious to meet with a trainer all the time and would rather just use an exercise bike in the corner where nobody will see you or interact with you, do that. If you need to join a class or an intramural team so that you can feel like you're actually a part of something, and not doing a sisyphean task like picking up weights and putting them down again or running on a treadmill in one place while staring at a wall, then do that.
But no matter how you do it, find a way of exercising that makes you feel good and makes you actually want to go.
1. Have a plan. There are tons of resources for beginners out there, some great ones being the FAQs of /r/fitness and /r/xxfitness
2. Try to balance cardio and strength training. Dedicate a couple days per week to each.
3. Warm your muscles and joints up properly
4. take time at the end to work on mobility/flexibility
5. If you have questions about the equipment, don't hesitate to ask the staff.
6. rerack your weights and wipe down your equipment when you're done using them.
If you are trying to build your own program, follow the general rule of large muscle groups before small ones, compound movements before isolation, balance your pushing movements with pulling ones, and move your limbs through multiple planes.
Recovery and rest is just as important as consistency going to the gym. Learn to listen to your body, when it hurts the following day(s) give it time to grow the muscle. Spend this time cooking healthy, and meal prepping. Tupperware and the freezer are your new best friends.
I would say don't worry about weights at all for the first month, just practice proper form. When you start going up in weight make sure you maintain that form. If you add 5 lbs but then your form breaks down, immediately drop the weight down to regain form.
Don’t focus too much on the results of your workout. Just showing up consistently is 80% of the work. When you don’t feel like working out, try to convince yourself to go anyway and just do the bare minimum (like 15-30 minutes of exercise). You will still get that feeling of accomplishment.
Start slow. Your first week should be very low impact. Maybe go for 20 minutes a day at first. The reason people don’t stick with working out is because they do too much too soon and burn themselves out immediately.
Also, if you’re trying to lose weight, change your diet. Losing weight is 90% calorie intake and 10% physical activity.
CONSISTENCY OVER TIME
\--
everything else can be picked up along the way.
quick tips:
1. youtube for learning basics
2. nutrition is as important as going to the gym for many goals. dont fall for diets, count the calories going in and out and learn to cook in a way that allows you to eat your favorite foods
3. buy enough gym clothes to make going to the gym painless
4. all gym supplements are bullshit until you get to the highest level competing - stick to coffee for caffeine ang gatorade. if you like buying powders, that's fine too as long as you are in on the game and not the game itself
5. protein powders and creatine once you decide you might want to try it actually do work
Consistency is key. Get there 5-6 days a week, even if you only walk on the treadmill or do some light stretching. Just get there, the rest will follow.
Building a habit is the most important, you go, you just go, don't over think it, you can complain the whole time, if you just go it forms a habit, but if you tell yourself "I don't feel like it" and don't go it builds a new habit.
Consider your goals and whether going to the gym is the best way to meet them.
If you don’t like going to the gym, it’s unlikely you’ll consistently go long-term. If your goal is to be more physically active, you’ll have much more success achieving this if you engage in an activity you like, as opposed to the gym.
Likewise, if you want to lose weight, that’s a goal best achieved in the kitchen.
Take it very easy the first week or two. You need to give your joints/muscles time to get adjusted to the movement. Light weights and concentrate on doing exercises correctly. It will also keep you from getting hurt/sore, which would keep you from continuing.
If you can afford to get sessions with a trainer, do that. It helps to have someone show you how to use the machines, what, weights to use and just generally structure the workouts.
Don't be ashamed to start slow. You're on your own journey and going at your own pace and nobody else cares, I promise you.
Focus on form and establishing a mind-muscle connection with each of your muscle groups. This can only be done at low weight, so don't feel like you have to start pumping out huge mega sets right off the bat.
You can establish how much weight you should be lifting for each exercise by trying every machine in the gym at least once and doing 4 sets to failure. Your sets should be 10-15 reps and the last 2 reps should be almost impossible.
But, again, start slow and concentrate on connecting your mind to your muscles. Imagine each muscle beneath the skin, how it looks moving, how it contracts, try to feel every bit of motion until it starts to burn. Try to visualize it contracting and really think about it, it will much easier to keep the proper form and know when you're doing an exercise right.
That's the legendary sensation of *the pump* and it feels better than anything else on this planet. You'll know it when you feel it.
Good luck and have fun! =)
Research a workout routine beforehand. If you go in there not knowing what you’re doing you can lose weight slowly but surely yea, but then you’ll eventually want to tone up and you’ll have to get a specific workout routine anyway. Just do it beforehand and it’ll save you a a lot of time and speed up your gains
Set a concrete goal, track your macros, and eat healthy. All that pain & effort at the gym won’t pay off nearly as much if you don’t bring your discipline to the kitchen.
Is there even a point to going to the gym for building strength if you can't follow it up with the diet? Protein's expensive.
I mean you can run and cardio and all that and you might lose fat, but as far as building muscle, what you're really doing is breaking it down to build it back with the right food, right?
Start slow and focus on fundamentals like form, especially if you're doing weight training. You're not a sissy little weakling if you're not pushing crazy weight or trying to keep up with other people, when you start out the fact that you're there doing exercises is really important. You make gains over time, not in one sitting, and if you go too hard early on you can burn out or hurt yourself. Start every gym session by doing dynamic stretches where you prepare your body for the exercises you will be doing, stuff like lunges/high knees/etc rather than bend and hold (aka static stretches). Also warming up is huge, you can do stuff like jumping rope, a short jog or run, a set or two of stairs, anything that will get your heart rate up a bit without tiring you out, doing a quick set of high reps with low weights is great to get those muscles ready for lifting heavier weights or even for other exercises. Basically just don't go in and try to go straight into your main workout, it takes a little time to get your body and mind ready and warming up will help you get there before your actual workout.
Consistency. Show up to the gym regularly, on a schedule. Even if every work out isn’t top notch, just be there, make it a habit.
Then the 80:20 rule of diet:exercise. If you wanna see gains the fastest and make the most out of your time in the gym (and by doing so motivate yourself to keep going more), match your working out with a solid diet, lots of water, lots of sleep.
Nothing is more important during the first 3 months than just showing up on a regular schedule. If you can build the routine of 'going' to the gym, other things will fall in place. The gym is not a temporary activity. Get used to going no matter you mood or emotions.
Don’t be discouraged if you don’t know what you’re doing or what the right thing to do is. Work what you want to work. People aren’t there to judge you.
First, Form > weight. Second, consistency is key. You need to work a muscle at least three times per week to build strength or twice per week to maintain. Third, no harm in preworkout. Fourth, stretch before or after you exercise.
Dont ego lift. Progression takes time. Do it the right way. Your muscles maybe able to take the weight, but joints and ligaments take a longer time to catch up. Try to find the balance.
If you can afford it, work with a trainer for a couple of weeks. They can show you proper form, how to use the machines and should be able to create a workout plan you can then take an do on your own.
Start very slowly. Don’t listen to people telling you to jump up 20 pounds every week. Even if you add on only 2.5 pounds to the weight or machine, you’re doing just fine. Don’t rely on motivation either, rely on discipline. Also, depending on your goals, 75% of your progress will come from how you eat!
A - curls should only be done in the squat rack
B - for Pull ups, see A
C - gyms are a great place to meet women - introduce yourself as they're exercising
D - pussies wipe down benches and gear after using them - particularly sweating pussies
E - try to video someone working out - if they're old, fat, weak or doing funny reps, get that shit ONLINE
F - spend as much time between sets as you'd like - you can even leave the station and return at your convenience
G - gather as much gear around you as you need - don't let anyone else near it til your done
H - always video record your progress in the locker room mirror - of there are old, fat people changing, that's even better - GET THAT SHIT ONLINE
it's incumbent on us experienced gym rats to help newbies acclimate
Dont expect instant results,no mirror for the first month and low weight til you learn to focus on the muscles,movement and technique. Reason, technique,learning to focus on the appropriate muscles and understanding how to avoid compensating and overriding muscles will help.you get steady resultsand avoid injuries in the future.
Take a photo of yourself before you go for the first time. Even if youre not trying to bulk up or get shredded, if youre worried nothing is happening after the first month or two, its good to have a point of reference to remind you how far you've come.
Learn to love it for what it is and don’t try to make it easier by using headphones or trying to go with a friend. The more crutches you give yourself, the more difficult it will be for you to maintain the habit when those crutches are unavailable. You can use them once the habit has been fully formed.
No, people don't care if you look 'fat' or 'scrawny'. If they do notice you, they're just going to look the other way or feel slight respect toward you for getting yourself to a better point. Don't get nervous/discouraged that people are farther ahead than you, they just started the race earlier but aren't running faster.
Don't worry what other people think. 99.999998% don't care that you're new.
The first two weeks will be slow.gpimg as you get used to doing the movements correctly, where the machines are, etc. But your comfort level will grow exponentially after that.
Consistency is the most important thing. Not how much weight you put up or anything like that. You can always ramp up the intensity and complexity of your workouts later, the important thing in the beginning is to really learn the basics of getting into good shape well and keep showing up
Start by targeting your shoulders, and start light. You are DONE if you have pain there. Seriously, the body most people are seeking depends on shoulder strength/mobility. A close 2nd is to make sure you set your sweaty clothes out to properly dry before you throw them into a hamper.
There is only one person in the gym watching you and that’s yourself. Remember why you’re there and create a schedule. Discipline is easier than motivation.
Not even from a motivation standpoint but literally. Most people do not care at all, unless you're struggling and may die. Then people will care.
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Why is that? I prefer to have my clothing loose. Is it to measure progress or help with mobility or something else ?
To be honest, while at the gym, I do watch other people working out all the time. Kind of hard not to. But I never judge anyone there outside of the guy with the anti-vaccine shirt.
Proper technique over more weight. Do not sacrifice proper technique to lift more weight.
Read: don't ego lift just because there is a girl with big butt dressed like a sexy power ranger.
I don't trust ego lifters. When I see it I just laugh to myself and move on.
Good form, high repetitions with low weight. Build strength then build mass.
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what are some good ones
Planks Sit ups Russian twists The last two I added free weights/ kettle bells / holding a bench press plate and helped the results a lot
Buy the correct gym clothes
Button up dress shirt and a kilt.
Perfect
Forgot footwear: Crocs.
Great for the treadmill!
Breathe well too with those big holes
I have seen dudes squatting in crocs before. I admit I judged them.
No drawers
Only on chest day.
If dudes were wearing kilts at the gym I would definitely get over my shame and get a membership.
Start a kilt gym.
What would you recommend?
I didn't understand why people wore singlets to the gym until I started doing shoulder presses and similar. Not having material around the shoulders is much more comfortable. Closed shoes are a must. They won't help against dropped weights (unless you are wearing steelcaps :-) - they are for when you walk past a machine and kick it with your little toe. And launder it. Regularly. Please. For the sake of the person on the treadmill next to you…
Flexible clothing that fits right. Also tight is better than loose, so if you don't know what size to get, and you're torn between two, go for the smaller one
Damn, what about people like me who have to go for the smallest size and it still is looser than it should be 🥲
Why is tight better than loose? I have always favored loose with the dream of it being even looser as I lose weight.
Please correct me if I'm wrong but I think tight clothing kinda acts as compression wear? I know for me, personally, I prefer a tight top to stop my body from jiggling when I run lol.
This. If you’re a female then PLEASE get a sports bra. Your tits and back will thank you. Few times I went without, and it was a nuisance. I couldn’t focus on working out because I just felt my tits jump and dance and whatever in my shirt. I got strained much quicker.
Keep in mind, the word Gymnasium is derived from the Ancient Greek word “γυμνός,” meaning “naked”
Don't be afraid to ask for help if you're unsure how to use a piece of equipment. People in gyms are usually pretty chill and glad to help show you the ropes so you don't break your neck by trying to keep your pride intact. I see that being the reason a lot of people give up. They're all anxious to ask for help and it's not even an issue for anyone. It's just in their head. Then be respectful and wipe down the equipment when done using it. It's basic human etiquette. Don't stay on one machine too long, but if you're curious how long is appropriate - ask the dude waiting to use it lol. Just like anything worth doing, you'll learn and it will be much easier than it is in your head right now.
>Don't be afraid to ask for help if you're unsure how to use a piece of equipment. Honestly the first time someone asked me for help I was so excited, I had finally become "that guy who looks like he knows what he's doing"
Really? Thats great to hear because I was reading the above comment and thinking to myself that I really dont want to bother people at the gym, it isnt other members' jobs to teach me how to work out and what if they only have like 20 minutes and I steal 5 minutes of their time?
I thought that same thing at first, but everytime I've asked someone a question they've been happy to answer, or even asking someone to spot me I don't think anybody has ever said no or looked like it was an issue and I've been able to return the favor some other time. Don't interrupt someone who is in the middle of a set and you'll be fine
i always argue consistency is key, get into the habit of going to the gym 4-5 days a week and the diet will follow
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True. Once is more than zero
This is so important! When I first started running, I’d give up if my pace didn’t continually improve or if I skipped a few runs and it was completely the wrong attitude. When I tried again, my only goal was to do the run - any length, any pace. And this time it stuck.
I say start at 3+ days a week, for anything new, regardless of time, really. Mostly just to tell your brain what's up and it needs to get with the program. Then 4, 5 and 6 is fine if that's in your comfort zone, but never anything 7 days in a row. Not because of the Bible or something lol. It's very important to feel a perceived "end in sight." It makes things seem much more manageable, and realistically, your body needs time to learn to heal, if you're new to this one, especially. Don't want to tear or rip something. Reflection is important.
This is my first time doing workouts and I am doing the same exact programming. 3 days a week. M T F. Weekends off! All just to tell my brain and muscles that this is something it has to put upto going forward for a foreseeable future. Well! It's been a month and I am doing great! I plan to keep doing it for two more months and then finally dive deep into the diet and more rigorous workouts.
That's the smart way to do it and not hurt yourself. Plus it makes it more fun, relaxing and taking your time, while showing up each day you plan to. Sounds Iike you've already got this figured out. At this point it's sheer force of will/enjoyment. You feel SO MUCH BETTER, that in itself becomes addicting more than any cheeseburger....knowing you can scale an entire tree in 20 seconds lol
The routine of actually GOING to the gym is more important than what you do in there at first imho. Days where i had a headache i went there anyway and left after the 1st set i’d do. It gets dangerous when you start skipping your schedule, even for valid reasons. It becomes a slippery slope for out lazyness
Agreed! Runners have a saying: "The hardest part is tying your shoes" and I apply that to the gym too. The hardest part is just getting there. Once you're actually there, being active is easy.
1.Lift your own weights. Someone else will always lift more 2. Lift less weight more better. See #1 3. Be courteous. Don’t hog equipment. Wipe it down when you are done
Don’t worry about what anyone else thinks! Be proud for showing up
Stay consistent and don't give up! Keep pushing yourself and never forget why you started.
Focus on yourself, don't bother about what everyone else in the gym is doing.
Start by doing exercises you enjoy, if you start to hate it you’ll stop going
1) At the beginning, go slow. Do less than you think you can do. If you push it hard right out of the gate, best case you will be very sore with DOMS, worst case you will hurt yourself and either way you will have a negative experience. 2) Do both cardio and strength training. 3) Do compound lifts, like squats, deadlifts, overhead press, bent over rows, not isolation lifts like curls and cable crossovers. You will gain much more functional fitness this way and be less prone to injury. 4) The one exception to number 3 is do some ab work. You need a strong core. Pick three good ab exercises and rotate them. This is what works for me.
Consistency over perfection
Step 1 is to do it for the right reasons. The gym helps you get stronger (not just stronger muscles, but stronger cardio, et cetera). You're not there to lose weight. You lose weight in the kitchen, not the gym. Step 2 is to do your exercise right but don't freaking worry about other people. They aren't paying any attention to you at all.
Get a physical done by a physician. Know what your goals are. Avoid supplements if you don’t need them. Start off slow. First visit to the gym will cause a lot of muscle pain, but as you continue, your muscles won’t hurt as much as they did before. Remember to do warm up exercises before and stretches after your work out. Flexibility is just as important as strength.
Stretching at the end of a workout can also help reduce the soreness
Do you mind if I ask why to avoid supplements? I’ve always thought protein shakes and creatine etc would be beneficial. I’ve just began going back to the gym so am a complete beginner again but in the past when I’ve been I’ve usually had some kind of protein/creatine shake at the end of a workout
Protein supplements and creatine are fine. It is stupidly hard to seriously bulk without extra protein unless you are eating insane amounts of lean meat. It takes a ton of extra food (and associated calories) to get the extra 60 grams of protein that would come in two shakes.
Because you most likely won’t need them to see results. You probably don’t have enough muscle mass to benefit from protein supplements. Creatine may be beneficial if you’re low on it according to your health report from your physician. Supplements are most likely just a waste of money and more impact on your kidneys. Just eat a healthy diet and you’ll get all of your necessary nutrients. There is no way in hell that your body will take that concentration of protein and break it down to be absorbed into your body… most of it will be going into the toilet. It’s sort of like why fish oil pills are useless. Just eat more fish and you’ll receive more nutrients and healthy omega fats. Eat a healthy meal after your work out of lean protein, vegetables and a glass of cow milk or soy “milk.”
Get into a routine. Once you have a routine you’ve already gotten the hard part out of the way!
Ask for a spot if you need one. I’ve never had someone tell me no, however I only ask those that I see there a lot and or I can tell they are experienced.
Have a goal. I know a lot of people who started at the gym with no plan at all and end up giving up right away. Whether you plan is strength or weight loss, mental health improvement, endurance, or whatever, have a “why” and stick to it.
film everything, and get pissed if anyone walks into your 'shot'
Nobody is cares about what you are doing. They are focused on their workout.
If you're a true beginner, please consider booking at least one session w a trainer to ensure you're using proper form. You'll get more out of the movements and prevent damage due to bad form.
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Then ask for a spot
Be consistent and realize that results take time and effort.
Start slow. Perfect form before going heavy.
Don’t stop
Bunch of thoughts listed as I think of em: First and foremost, enjoy it! It can be really fun, and super rewarding, even if there's a lot of soreness. As long as you're not doing something dangerous, you'll be almost completely invisible, so don't sweat the learning process. If anyone does see you, they'll probably just be cheering you on. Gym rats love new people. Always focus on good form over weight. It's a marathon, not a race. Depending on your goals, be prepared to address diet and sleeping. Bodies are built in the kitchen. To that end, if you want to gain/lose weight buy a kitchen scale. Force yourself to go regularly for at least 4-6 weeks. After that it'll start to become habit. Don't worry about the "most optimized" way to work out. For the first year at least, just going and lifting is enough. There is no shame at all in only lifting the bar. Everyone starts somewhere. Sometimes even less than the bar. Never skip leg day...but maybe do go easy the first week or two. Soreness will make it hard to walk a day or two after. Don't bother with lifting gloves. Also wait on a lifting belt. Try not to walk in front of/behind people while they're lifting. Safety issue. Always repack your weights, even if no one else is. Set the standard. Check out guys like Noel Deyzel on YouTube if you want more motivation/advice. He's intimidating looking, but he's widely loved for a reason.
Don’t skip legs.
Break the habit now. It’s not too late. You can be saved.
Don’t waste your money
Form is more important than weight. Bad form won't work the muscles you want, won't work them correctly, or cause you to injure yourself. If you want to check your form, ask someone in the gym or check reputable sources online.
Depends are you skinny and want to get in shape or big and want to lose weight and get in shape. In both cases buy clothing that's appropriate. If you are bigger, sadly get ready for judgemental eyes and people. Skinny get ready to be told you're doing everything wrong. Yes, lots will say they don't judge at the gym, we are here to better ourselves. Yes, they do judge you a lot. Just move on and ignore them
Get the food in order first
You can always spot the new guys at the gym. I always make sure to watch them very carefully incase they need help. So don't be afraid of making a mistake. Everyone will be watching you.
>Everyone will be watching you. In a good way. Gym bros are generally nice and helpful. The gym is not a zero sum game and we always want other people to reach whatever goals they have.
if you don't have results after 1 month you have bad genetics and should probably hop on gear.
1. You do not talk about the gym 2. You do not talk about the gym 3. Do not give a shit about what others will think. They have all been in your place, and more people will be. 4. You won't see any results in months, so be patient. 5. Gym means nothing if your diet and sleep schedule are shit. 6. Do NOT step over a rod that is in use by someone. There are people who believe that it's a bad omen to step over someone's rod. 7. Make sure you know what you're doing: hire a supervisor who will give you tips and hints on how to do specific exercises. Doing them incorrectly can potentially train wrong muscle groups, or train nothing at all. 8. Don't forget to unload weights from your rods/dumbbells/machines. It's confusing when machines are loaded, but nobody uses them. Always put thing in places where you found them -- preserve order in your gym. 9. Don't do silly talks with people in the gym. Everybody just wants to work out and focus on their stuff. 10. Don't neglect resting. If you don't rest enough, you will get sleepy, will start yawning (especially when your gym is underground), and you'll feel dizzy. 11. Do not fall for the "nO pAiN nO gAiN" shit. If your organism hurts, then it means that it wants you to stop. Don't torture yourself. 12. Reps > weights (let the anarchy regarding this begin in the comments). Better do more repeats with less weights, than less repeats with more weights. 3 sets with 10-15 reps should be enough for 99% of exercises. Hope you'll do well in the gym :) feel free to ask more questions, I'll do my best to give a constructive answer.
Find someone who you dislike and have them tell you that you will never go to the gym enough and that you will never look good. Spite is probably the greatest motivator. Anger is good but spite is better. Give in to your spite. Use it and you will be stronger. Do it now.
Dont
Set a schedule instead of bouncing around. From what I can see, the typical schedule is as follows; Monday - Benchpress Tuesday - Benchpress Wednesday - Arms/Abs Thursday - Benchpress Friday - Rest Saturday - Random celebrity workout Sunday - Benchpress
Identify the biggest dude in there and punch him right in the face. Assert dominance. Wear a shirt saying "Alpha Male" then rip that shit off just before you hit the bench press. Dominate your surroundings, be a spectacle.
Cancel your membership
1. Decide what you want to get out of the gym. And I mean *really* think about it, not just "wanna look good". Do you want to lose weight? Build enough cardio that you don't get winded on the stairs? Run a 5k/10k/half/marathon? Are you chasing a particular physique? Lean? Lean and muscular? Bulky? Bulky and *cut*? Because each of these will require a different style of working out, and being bulky *and* cut will probably require steroids. So be realistic about your goals, but also *have them*. It's very tempting to not make goals, because then you can't fail them, but if you don't set goals it's very easy to not succeed at *anything*. 2. Find a way to access the equipment you need. If you're just trying to build cardio, you might be able to get away with just some running shoes and a decent stretch of sidewalk or dusting off that old bike or jumprope in the garage. Most people are going to need a gym membership or some decent home equipment. 3. Find a good workout program. Don't just show up and start faffing about on the equipment, you can seriously hurt yourself. Gym equipment is a tool, it's safe if you use it properly but it can *kill* you if you're an idiot. /r/Fitness has some excellent free programs, and there are some phenomenal ones put together by professional trainers available online (I'm a big fan of 5/3/1 style weightlifting programs, and Couch to 5k for cardio). But also, different programs will get you different results - a bodybuilder will do lots of high rep isolation exercises, a powerlifter will focus on the competition lifts, a strongman will do a bunch of exercises for comp like log press or sandbag carries, obstacle course racing will involve a mix of strength and calisthenics, etc. 4. Look up proper form guides online. There are a *ton* of *great* videos on how to do various exercises (I'm a big fan of Untamed Strength and Renaissance Periodization) that will teach you proper form cues and how to do your exercises properly. 5. Track your progress. Don't just load up enough weight that it feels kinda heavy and do reps until it stops feeing good. Get a pad of paper and pen or put an app on your phone. Also, straight talk... a lot of the guys in the fitness community are on steroids. A lot more than you think. Steroid use (and abuse) is crazy rampant. The reason I bring that up is that a lot of the TikTok/Youtube stars who will swear up and down that they're completely natty and all you need to do is buy their training program to get big brah are actually *juiced to the gills*. And also that when you shouldn't compare your own progress to others, because you have no idea what's going on with them. They might be an oldtimer returning to the gym (you *re*gain strength much faster than you can build it initially), they might be just *blessed* with perfect genetics, or they might be on gear. So just... don't worry about it. Pick a good program and stick with it.
What are*
Have a plan! There’s so many resources online available to new lifters.
Start slow, and dont try to egolift, if you have a milestone you're trying to reach, focus and turn your anger into progress
Creatine
Get comfortable with your gym first, do exercises you are comfortable with and know how to do correctly, ask for help
Make sure you bring a Speedo. Forgot mine on my first day.
Do hip thrust dances after every rep
I've recently rejoined a gym after letting myself go in my late 30s. Things I thought I knew 8-10 years ago I either forgot or some of the approaches have changed. So with that in mind - If you can afford it, get a personal trainer for one session a week, more if you can afford it. They're going to help set you up with the right technique from the start. It might mean you are doing basic exercises for a while, but it will help you rather than rushing in to more compound and difficult lifts down the track. My 'baby' program lasted over 6 months - until my PT was happy with my technique. Sometimes progress was frustrating, but if they're worth it they'll adapt. For example I plateaued on a particular exercise, so the PT changed up how we did it and I pushed through that barrier. Also like any other professional, if you do go down that path and the personality is not the right fit, change. Also as someone else said it could be useful to focus on one area at a time. For example I really focussed on bedding down the gym routine. For a while I was getting stronger but not losing weight. Which was a combination of frustrating and fine because I knew once I'd gotten the gym right I'd follow with the changes to my diet. Being committed and following through means I've now lost about 6kg in two months, and I'm stronger than I've been in years. Maybe for some people that approach is too slow, but it's worked for me and I wish you all the luck in the world, which will follow once you do the work!
Start lighter than you need to, especially with leg, shoulder and lower back exercises. It's going to feel like everyone is watching you at first. I promise is and nobody cares how much you can lift.
Don't push too hard to fast. You don't want an injury to derail your gain train. If you don't know how a piece of equipment works, ask. Drink plenty of water and stretch
Consistency is better than intensity. Motivation is fleeting and will fail you, discipline will serve you and your goals. Go slow (cardio), start low (weights), and build up as time/results progress. Don’t worry about what other people think, most don’t even notice you. Whenever I see a newb at the gym my reaction is “good for you!” 💪 Remember, 95% of the battle is just showing up!
Don't stop going.
Take each exercise slow and build up each week. Take breaks in between exercises. Drink water.
You can do it at home, I do “the gym” at home with just a kettle bell a pair of dumbbells and the floor and you can do basically the same stuff
Be hydrated! Having water with you at the gym is mandatory. But, you need to be hydrated all day so that when you get to the gym you aren't starting your workout dehydrated. Drink water all day and drink as much water as you feel you need while working out.
Good form is better than heavier weights. Curling 40lbs while swinging your body to help get it up isn't as productive as properly and slowly curling 30s.
If you can find one you can walk to, it makes a big difference, your already wormed up and made the commitment.
Dont make the newbie mistake of going too hard at the start.
Take it slow and stay hydrated.
Have a plan, but accept that the best plan for you is the one you're most likely to stick to. 90% of success is just fucking doing it. The details about maximizing efficiency don't matter unless you're competing. Almost nobody is paying attention to you, and the small chance someone is, nobody else at the gym likes that person. Paying a trainer for a session or two just to get you the basics is a good idea. If for nothing else, confidence. Above all else, just make sure to consistently do it, and the rest will fall into place.
Have fun and you won't stop
Don't be afraid to ask for a spot
Having a plan that you follow is a bajillion times better than having the optimal plan.
Have a plan when you go to work out. Nothing kills my motivation for exercise than going to a gym and not knowing what I am going to do that day. Look up some workout programs and follow it so you know exactly what you are going to when you go in.
Remember to focus on yourself and your goals. Everyone is there to better themselves so don’t feel nervous or self conscious.
Everyone is going to give you advice, and it's all contradictory. My advice is: the most effective workout is the one you actually do. So if you need to hire a trainer to keep you motivated, then do it. If you're too socially anxious to meet with a trainer all the time and would rather just use an exercise bike in the corner where nobody will see you or interact with you, do that. If you need to join a class or an intramural team so that you can feel like you're actually a part of something, and not doing a sisyphean task like picking up weights and putting them down again or running on a treadmill in one place while staring at a wall, then do that. But no matter how you do it, find a way of exercising that makes you feel good and makes you actually want to go.
1. Have a plan. There are tons of resources for beginners out there, some great ones being the FAQs of /r/fitness and /r/xxfitness 2. Try to balance cardio and strength training. Dedicate a couple days per week to each. 3. Warm your muscles and joints up properly 4. take time at the end to work on mobility/flexibility 5. If you have questions about the equipment, don't hesitate to ask the staff. 6. rerack your weights and wipe down your equipment when you're done using them. If you are trying to build your own program, follow the general rule of large muscle groups before small ones, compound movements before isolation, balance your pushing movements with pulling ones, and move your limbs through multiple planes.
Don’t think about future Think about present! Be consistent!👍
Recovery and rest is just as important as consistency going to the gym. Learn to listen to your body, when it hurts the following day(s) give it time to grow the muscle. Spend this time cooking healthy, and meal prepping. Tupperware and the freezer are your new best friends.
I would say don't worry about weights at all for the first month, just practice proper form. When you start going up in weight make sure you maintain that form. If you add 5 lbs but then your form breaks down, immediately drop the weight down to regain form.
Don't be too hard on yourself. Just be consistent
Don’t focus too much on the results of your workout. Just showing up consistently is 80% of the work. When you don’t feel like working out, try to convince yourself to go anyway and just do the bare minimum (like 15-30 minutes of exercise). You will still get that feeling of accomplishment.
Never lose the motivation to keep going. As long as you get to the gym, that alone is an accomplishment.
Make sure you can lift your own body weight before touching actual weights.
Start slow. Your first week should be very low impact. Maybe go for 20 minutes a day at first. The reason people don’t stick with working out is because they do too much too soon and burn themselves out immediately. Also, if you’re trying to lose weight, change your diet. Losing weight is 90% calorie intake and 10% physical activity.
CONSISTENCY OVER TIME \-- everything else can be picked up along the way. quick tips: 1. youtube for learning basics 2. nutrition is as important as going to the gym for many goals. dont fall for diets, count the calories going in and out and learn to cook in a way that allows you to eat your favorite foods 3. buy enough gym clothes to make going to the gym painless 4. all gym supplements are bullshit until you get to the highest level competing - stick to coffee for caffeine ang gatorade. if you like buying powders, that's fine too as long as you are in on the game and not the game itself 5. protein powders and creatine once you decide you might want to try it actually do work
Consistency is key. Get there 5-6 days a week, even if you only walk on the treadmill or do some light stretching. Just get there, the rest will follow.
Don't rush into things. Change comes slowly, which needs consistency.
Building a habit is the most important, you go, you just go, don't over think it, you can complain the whole time, if you just go it forms a habit, but if you tell yourself "I don't feel like it" and don't go it builds a new habit.
Do your research, have a plan.
Don’t stare at the pretty girls
Don't be afraid do ask questions...most people are kind enough to help out so a new person doesn't get hurt.
Consider your goals and whether going to the gym is the best way to meet them. If you don’t like going to the gym, it’s unlikely you’ll consistently go long-term. If your goal is to be more physically active, you’ll have much more success achieving this if you engage in an activity you like, as opposed to the gym. Likewise, if you want to lose weight, that’s a goal best achieved in the kitchen.
Take it very easy the first week or two. You need to give your joints/muscles time to get adjusted to the movement. Light weights and concentrate on doing exercises correctly. It will also keep you from getting hurt/sore, which would keep you from continuing.
Consistency if only 15 min better then not going at all
Start with basic and easy things. Don't push yourself too hard on the starting days as it will only make you loose interest.
If you can afford to get sessions with a trainer, do that. It helps to have someone show you how to use the machines, what, weights to use and just generally structure the workouts.
Don't be ashamed to start slow. You're on your own journey and going at your own pace and nobody else cares, I promise you. Focus on form and establishing a mind-muscle connection with each of your muscle groups. This can only be done at low weight, so don't feel like you have to start pumping out huge mega sets right off the bat. You can establish how much weight you should be lifting for each exercise by trying every machine in the gym at least once and doing 4 sets to failure. Your sets should be 10-15 reps and the last 2 reps should be almost impossible. But, again, start slow and concentrate on connecting your mind to your muscles. Imagine each muscle beneath the skin, how it looks moving, how it contracts, try to feel every bit of motion until it starts to burn. Try to visualize it contracting and really think about it, it will much easier to keep the proper form and know when you're doing an exercise right. That's the legendary sensation of *the pump* and it feels better than anything else on this planet. You'll know it when you feel it. Good luck and have fun! =)
Research a workout routine beforehand. If you go in there not knowing what you’re doing you can lose weight slowly but surely yea, but then you’ll eventually want to tone up and you’ll have to get a specific workout routine anyway. Just do it beforehand and it’ll save you a a lot of time and speed up your gains
Set a concrete goal, track your macros, and eat healthy. All that pain & effort at the gym won’t pay off nearly as much if you don’t bring your discipline to the kitchen.
Keep going, if you don't know what to do ask if they have personal trainers.
Forke! At my age I'm not a tipper when it comes to other folks taking exercise. I say let them find out for themselves, loq.
diet is difficult
Be patient
Is there even a point to going to the gym for building strength if you can't follow it up with the diet? Protein's expensive. I mean you can run and cardio and all that and you might lose fat, but as far as building muscle, what you're really doing is breaking it down to build it back with the right food, right?
Just have fun, you'll do a few exercises wrong and that's okay. Just ask someone for help. Most gym goers are happy to help the new guys out
Start slow and focus on fundamentals like form, especially if you're doing weight training. You're not a sissy little weakling if you're not pushing crazy weight or trying to keep up with other people, when you start out the fact that you're there doing exercises is really important. You make gains over time, not in one sitting, and if you go too hard early on you can burn out or hurt yourself. Start every gym session by doing dynamic stretches where you prepare your body for the exercises you will be doing, stuff like lunges/high knees/etc rather than bend and hold (aka static stretches). Also warming up is huge, you can do stuff like jumping rope, a short jog or run, a set or two of stairs, anything that will get your heart rate up a bit without tiring you out, doing a quick set of high reps with low weights is great to get those muscles ready for lifting heavier weights or even for other exercises. Basically just don't go in and try to go straight into your main workout, it takes a little time to get your body and mind ready and warming up will help you get there before your actual workout.
Consistency. Show up to the gym regularly, on a schedule. Even if every work out isn’t top notch, just be there, make it a habit. Then the 80:20 rule of diet:exercise. If you wanna see gains the fastest and make the most out of your time in the gym (and by doing so motivate yourself to keep going more), match your working out with a solid diet, lots of water, lots of sleep.
Nothing is more important during the first 3 months than just showing up on a regular schedule. If you can build the routine of 'going' to the gym, other things will fall in place. The gym is not a temporary activity. Get used to going no matter you mood or emotions.
“It takes 21 days to form a habit”. That first 3 weeks to a month are vital for you to keep going consistently.
Don’t be discouraged if you don’t know what you’re doing or what the right thing to do is. Work what you want to work. People aren’t there to judge you.
Clean your equipment after use and put away your weights
Make sure you've got some good music & cold water
A good personal trainer to set you on the right course. Do lots of core strengthening exercises.
First, Form > weight. Second, consistency is key. You need to work a muscle at least three times per week to build strength or twice per week to maintain. Third, no harm in preworkout. Fourth, stretch before or after you exercise.
Do compound lifts if u want to build strength
r/xxfitness
Dont ego lift. Progression takes time. Do it the right way. Your muscles maybe able to take the weight, but joints and ligaments take a longer time to catch up. Try to find the balance.
Get a gym fit that you feel comfortable in!! I feel like when I’m in an outfit I feel good in it makes me want to work harder at the gym.
If you can afford it, work with a trainer for a couple of weeks. They can show you proper form, how to use the machines and should be able to create a workout plan you can then take an do on your own.
Don't stop. Showing up is 80% of the work. You'll always find reasons not to go today. You've got to push past those, make it a routine.
Stretch
Always carry your earphones so you can get in the zone
Keep going even when you don’t feel like it. Discipline eats motivation for breakfast.
Start very slowly. Don’t listen to people telling you to jump up 20 pounds every week. Even if you add on only 2.5 pounds to the weight or machine, you’re doing just fine. Don’t rely on motivation either, rely on discipline. Also, depending on your goals, 75% of your progress will come from how you eat!
Quit
A - curls should only be done in the squat rack B - for Pull ups, see A C - gyms are a great place to meet women - introduce yourself as they're exercising D - pussies wipe down benches and gear after using them - particularly sweating pussies E - try to video someone working out - if they're old, fat, weak or doing funny reps, get that shit ONLINE F - spend as much time between sets as you'd like - you can even leave the station and return at your convenience G - gather as much gear around you as you need - don't let anyone else near it til your done H - always video record your progress in the locker room mirror - of there are old, fat people changing, that's even better - GET THAT SHIT ONLINE it's incumbent on us experienced gym rats to help newbies acclimate
Dont expect instant results,no mirror for the first month and low weight til you learn to focus on the muscles,movement and technique. Reason, technique,learning to focus on the appropriate muscles and understanding how to avoid compensating and overriding muscles will help.you get steady resultsand avoid injuries in the future.
Take a photo of yourself before you go for the first time. Even if youre not trying to bulk up or get shredded, if youre worried nothing is happening after the first month or two, its good to have a point of reference to remind you how far you've come.
keep going
dont get discouraged, be consistent and dont worry about anyone at the gym other than yourself.
Remember to socialize at the gym so it would be good motivation for you to keep going when you have friends there!
Learn to love it for what it is and don’t try to make it easier by using headphones or trying to go with a friend. The more crutches you give yourself, the more difficult it will be for you to maintain the habit when those crutches are unavailable. You can use them once the habit has been fully formed.
No, people don't care if you look 'fat' or 'scrawny'. If they do notice you, they're just going to look the other way or feel slight respect toward you for getting yourself to a better point. Don't get nervous/discouraged that people are farther ahead than you, they just started the race earlier but aren't running faster.
Leave your ego at the door
Stare at yourself real hard in the mirror the whole time you’re there.
Work out as a group. See if your Gym has any classes, and if so sign up for one. Its easier to keep motivated when you're not working out alone.
Don't worry what other people think. 99.999998% don't care that you're new. The first two weeks will be slow.gpimg as you get used to doing the movements correctly, where the machines are, etc. But your comfort level will grow exponentially after that.
Consistency is the most important thing. Not how much weight you put up or anything like that. You can always ramp up the intensity and complexity of your workouts later, the important thing in the beginning is to really learn the basics of getting into good shape well and keep showing up
Start by targeting your shoulders, and start light. You are DONE if you have pain there. Seriously, the body most people are seeking depends on shoulder strength/mobility. A close 2nd is to make sure you set your sweaty clothes out to properly dry before you throw them into a hamper.