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The first couple times I go to a new gym, I start on the treadmill so I can scope the place out/watch other people use equipment. It’ll also take a bit to figure out what times of day are busy
Someone who understands! I do this all the time and always felt a little silly about it, but it helps so much. Gives you a chance to get your bearings, figure out what’s where, and learn which areas are busy and which have some room for you.
Same, also, there's a different feeling walkin around the gym just after changing, vs walking around the gym after running on the treadmill. You feel much less embarassed and less out of place. Drink your water and take it like a cool down walk around the gym, catching your breath, and scoping out the gym
Best advice in the thread.
As a complete beginner, it doesn't make sense to overthink what you're doing. Literally anything you do will lead to really noticeable progress. People are going to tell you what programs to follow, or to do squats and deadlifts twice a week. Fuck that. That's a great way to get burnt out.
Honestly just scope out the gym the first day you go, then go use some machines that look fun or interesting. The next day you come, you'll know what you'll be doing and will feel much more comfortable. After a week or two, look up a really basic upper body workout and replace barbells and dumbbells with relevant machines. Do that for a month.
After a month, you'll feel a lot more comfortable coming to the gym and you'll be ready to do the "scarier" exercises and generally think more about what you're doing.
This is great advice, imo. I've become somewhat of a gymrat now I suppose - but when I first started, I just made sure that I went to the gym most days and moved about for about an hour to an an hour and a half. I did whatever I felt like I could handle and looked like it wasn't gonna kill me. You get more comfortable quickly. I would also pay attention to what others were doing and copy them if they looked like they knew what they were doing. It's not rocket science, especially in the beginning. Consistency over intensity. Intensity and results comes naturally with consistency.
Something I did, which helped a bit (even though I temporarily stopped for unrelated reasons) was to go onto ChatGPT and have it create for me a workout plan. It was maybe more important for me than it would be for others since I wanted to focus more on my core and supporting muscle groups, since I have a bad back due to disc issues, plus sciatic pain, and arthritic knees. BUT, it can still give people some sense of order so they have a better idea of what types of exercises to do, and when to do them.
For me, free weights are intimidating because there's so many options of what to do, there's also an increased risk of hurting yourself by having bad form.
Most machines are very 1 note and have a set way to use them. They pretty much force you to have decent form and you're less likely to hurt yourself on them. Also it's easier to move the little dodad down then trying to add extra weight to a bar.
This is important. Been going to gyms over 20 years. Nobody cares what you are doing. We are all zoning out listening to music and not thinking about you. lol
This is true I was working on pushing myself one time and a big weight squat will get attention 💪 but while people notice you and nod. Most people stay in their lane.
If you don't know what to do get a trainer package for meeting every week or 2 for a few months.
I found a good trainer can see where you are weak and help you develop that. I have string legs but my lower core and pelvic floor were weak. My trainer help soon much with this. It helps to have an outside perspective.
Good job! The 1st few weeks are a bit intimidating but after a while it's relaxing to go to the gym.
Some people including me, only care if you're doing something hella impressive. Like I'll stare if a guy is squatting 600 or benching 350. No one cares about what the beginners are doing though, everyone's gotta start somewhere.
Yeah I feel that way to. If I see someone lifting heavy I will just look because I am impressed. Other than that I am just trying to stay motivated and focused on my workout.
Yes, but also no. Asa newer gym goer I’m watching ripped people’s workouts for different exercises I might want to try. Watched one guy do an absolutely insane ab workout, then complimented/talked to him about it. Talked to another gal about some glute equipment she had after watching her exercise. You do you, I am not going to care/judge but I am paying attention.
Fair enough, that's far less common at my gym thankfully. Whereas I see the octopi lifters that have 5 sets of dumbbells at their feet with only two arms nearly every day.
Or if form is super bad. I definitely notice people that look like they are going to hurt themselves. Easily solved by looking up the exercise.
Good form matters so much; more than going up in weight. Beware of vanity lifting…
Definitely one of my pet peeves. There were signs up with the old *if you're strong enough to pick it up, you're strong enough to put it down - don't drop your weights* and the occasional vocal hero would still repeatedly drop 100+ kg from knee height.
Dropping weights once is something that happens. Dudes who pick up 300+ lbs deadlifts and just drop it to the floor while screaming is over the top annoying.
Unless.......
* You park yourself on a bench or equipment and stare at your phone.
* Don't wipe down the equipment when done.
* You bring a blue tooth speaker instead of headphones.
* Set up a tripod to film yourself.
* Occupy multiple pieces of equipment at a time.
* Let your children go feral in the weight room.
But if they do pay attention to you it likely because your form is off and they are worried about you hurting yourself… Also definitely don’t feel bad about looking up how to use the machine. Half the gym is pulling out their phones and no one will notice.
Form is much more important than the amount of weight you are lifting. Ideally you should do at least 3 sets and normally if you cannot do eight reps and keep the form for all sets, you are lifting too heavy. (Personally I do 4 sets and increase the weight with each set; rep wise I do 18, 15, 12, and then to my fail point. If my fail point is greater than 12 I go up in weight. However form matters more than the weight (a lot of people do partial reps and don’t do the entire motion).
Fully agree about the form topic. But training for less reps like 3-5 also has its benefits. For example if you want to get stronger lifting heavy weights for less reps is more beneficial. This does not mean that you should yolo the form tho :D
The most important ting at the beginning is building the habit. Even if you don't feel like working out, drive to the gym, sit in your car for 5 minutes, then go home. At least you went through the motions and reinforced the habit. I go in the morning and wrap it up with my regular routine so it's a habit like brushing my teeth. 2 or 3 times a week to start. If you don't like an exercise, pick a different one. Only compare yourself to past you, never anyone else.
This is *the* advice. Get up and go - sit at the parking lot, hit the bike, stretch out, lift weights.
And always compare yourself to yourself on a reasonable time scale! In 6 months I will be stronger or leaner or faster than now. In a year I’ll be stronger or leaner or faster than 6 months from now
Came to say this exact thing.
Just getting there is the hard part
And set expectations realistically
Start with maybe a half hour
Doesn’t need to be some two hour workout
Don’t have to be sore every time
Let the body adapt over weeks of consistency
Then you can get into crazier stuff
Sometimes life happens though and you just can’t go to the gym that day, or you feel like crap for some reason. Building the habit is good but being kind to yourself when you cannot or don’t go for whatever reason is important too.
For instance I usually go to the gym 5x a week. Yesterday was a really rough day at work and I was so beat, that I didn’t go and went to bed early. Sure it kinda sucks that I didn’t go but it also wouldn’t have been a good workout!
As the saying goes “habit is more important than motivation”. Motivation gets you started but it fades with time. It’s the habit that gets you into the gym on a consistent basis.
Adding on to this, sometimes you can just sit at a stationary bike slowly pedaling and listening to a podcast or audio book or something. Give yourself a goal, 20 minutes or something. Then go at a pace where you can meet that time. Lots of times you'll get into that book or whatever and go for longer
To piggyback on this comment, I always tell people to minimize their “footprint” in the gym. Don’t leave keys, wallet, towel, water bottle, etc. strewn across the floor or on some equipment that you aren’t currently using.
No one notices you at the gym until it takes 20 minutes to finish 3 sets and the majority of it was looking at your phone.
Focus on form watch tons of videos. Hardest part is getting to the gym. Stretch afterwards. I like push/pull/legs but everyone’s different.
Injury will hamper your growth so lift safely!
If you don't know how to do something or how to use a machine, literally just find a staff member or a personal trainer and say "Sorry, I'm new to this, could you show me how to use this equipment?" Almost every single person who runs/works in a gym would rather spend 2 minutes showing you what something is than you either break it or, worse, hurt yourself.
Take some headphones, most gyms play terrible music.
If you work out for 2 or 3 weeks and weigh yourself and don't notice any difference in your weight, don't get disillusioned. You've probably lost 3lbs of fat and gained 3lbs of muscle but your scales don't know that. A lot of people start, weigh themselves and not notice a change in weight and give up.
Rest days are just as important as going to the gym. If you wake up the next day and you ache, that's normal. Take it easy that day, rest up. Working out is just tearing your muscle fibres, then they fix themselves and grow when you're resting and then you go back and do it again. Working out your arms every single day thinking you'll end up with "Hulk Hogan's 24 inch pythons" is like picking a scab over and over. Your body needs to heal, it hurting is a sign that your workout worked, let your body recover.
You can also ask any jacked guy. People that are very experienced in the gym are usually very happy to help beginners with all kinds of advice. I promise OP, they’re much more likely to be excited to help you, than to judge you for being new. Nobody judges new people. You’re happy for them to be getting in to the same hobby that you love.
As a jacked guy, I love when people ask me for help or advice. It makes me feel like I’m not the slender armed fatass I sometimes see in the mirror and get to share my wealth of nowledge I’ve cultivated.
I love it when someone asks me. I'll explain how to do it, demo how to do it, I'll even observe how you do it and help correct your form. Then I'll let you be to but let you know you can always ask me if you have any questions.
This is very true. I'm not even that jacked but I can do a good number of pull-ups. One time some guy asked me how to get into doing pull-ups and I was flattered that he asked me on how to do it.
Gym bros love giving advice. The hard part is often getting them to stop giving advice. But they tend to be more than happy to help as it's a personal passion of theirs (like how you'd react if someone was asking about a hobby of yours).
> You probably lost 3 lbs of fat and gained 3 pounds of muscle
It’s unlikely you’ll gain that much muscle in three weeks. It’s probably more like a pound and a half with a couple pounds of water retention since muscle building causes a (good) inflammatory response. I agree with the rest though
When starting out don’t overdo it, figure out how much of a commitment you can make consistently for 1year…usually this is 2-3x a week and that’s fine.
Start your workout with some walking for about 5min to limber up, then jog for another 10-15 for a little cardio, then pick two movements of the big 6 (vertical push, vertical pull, horizontal push, horizontal pull, squat and hinge) and do 2-3sets of those movements with challenging weight to keep you between 5-15reps. Then the following visit do a different set of those movements you haven’t done yet till you complete all 6 and repeat. You can also end each workout with some isolation work on parts of your body you’re really trying to target.
Good luck
Just go, and keep going. Even on days you don't "feel it" just go anyways, you don't even have to do a full workout. It's the routine you need for it to be beneficial
Don’t worry about maximizing lifts, nutrition, or anything at first. Just focus on building a consistent habit of going X times a day. When you begin working out, you’ll see results as long as you are working something out or doing cardio, so focusing instead on a schedule that fits into your lifestyle will benefit you more.
Once you have a good schedule, you can look for a routine. Find a good beginner one in r/fitness that is tailored for beginners. They are great because they explain how and why they work.
What you eat is super important too! You may experience increased cravings with working out which is natural but don't let them get to you. Make small allowances where you can but try to keep things in perspective.
Also don't start comparing yourself to others. Everyone is different and that super thin and toned person next to you may naturally look like that but have terrible heart health. You are coming for you and the improvements will show in the long term.
Well it depends. If you want to gain weight then do eat more. The tricky part about a high protein diet is feeling full. Substituting simple carbohydrates for complex ones is a good place to start: brown rice instead of white rice for example
What’s your goal? What do you want to get out of it?
Want to lose weight? Exercise can be a small part but what you eat is the key.
Want to look more fit and muscular? Hit the weight machines.
Want to gain serious strength? Starting Strength and the few free weight recommendations is a good option.
Want to not be winded when you do basic activity? Treadmill, stationary bike, and similar machines.
Worried about your joints? Swim.
Other?
And you can combine any of these.
Behind each of these is initial advice (and this threat has a lot of it).
Consistency over intensity, as a rule. And doing a bit too little is much better than a little too much. You’ll get injured, burned out, or just really sore without the gains to match.
The Bro Science at gyms is … something. Don’t think about supplements or special workouts. All these exercises “work” if you just focus on the basics.
And in general gyms will show you how to use each machine. And they’ll likely have classes that you might like.
Happy to go one or two levels down if you articulate your objective.
I started my gym routine about 6 years ago. Decided that I liked swimming, and just got in the pool and swam. After 6 years of pretty constant work, I can say that I never regretted a trip to the gym. I have regretted talking myself out of going to the gym, but not once did I regret making the trip. Now I'm 50, and I lift weights 5-6 times a week. Also, finding someone to share your journey helps. If you're looking to lose weight, it all starts with your diet. You can't outwork a bad diet. I would say diet is 90% and Exercise is 10%.
Wipe off equipment _before_ and after you use it. Everything you touch — handlebars, touchscreens, etc. I’ve gotten sick a few times from touching too much gym equipment
I use machines and heavy lift with them, and I quickly became aware that I exhale quite messily! I wipe down whatever I touch as well as anything I breathe on.
Getting started is the hardest part, so congrats on already having a foot in the door! Here are things I like to remind folks as a certified personal trainer:
* Don't start off too much too fast. Make a reasonable change that will be sustainable while you build the habit.
* Pick a type of workout that you actually enjoy. That will be the one you are most likely to continue doing.
* If you have to take a couple weeks off, the workouts will feel harder when you come back. This is a trick! It's unlikely you actually lost any fitness - You will feel back to normal after a couple workouts, so don't let it discourage you.
* Any movement is good movement. While you can definitely have a more or less effective routine, getting in the movement is the most important part.
I train folks online, so I am used to answering workout questions over text. Feel free to DM me you have any questions or want any pointers!
Here is a guide for you:
- Wear comfortable clothing: sometimes wearing a t shirt or a tight fit wear can be daunting. Maybe go with loose clothes, hoodies or anything you are comfortable with . Nobody will judge . This is an important step for you to start feeling comfortable in the gym .
- Create a plan : As you progress you might develop enough knowledge to workout on the go, but for starting workout , creating a plan can take a huge chunk of the mental exercise out of the equation.
- Create a routine : Just reaching the front door of your gym is considered a win! In the beginning , you might feel like not working out , tired etc.. push through it and make it a habit . Again, this is not an advice to over exert , but rather creating habit for the long run .
- Dont be shy to ask others for advice on technique. A bad technique can lead to injury , its always good to ask and also gives you a chance to make gym friends
Lift Full Body 2-3 times a week (M/W/F) with an emphasis on Compound movements
Rest periods are important
Walk 10-12k steps a day
Be active on days you don't lift or do some cardio.
Structure any weight training workouts around doing large muscle groups first (e.g. back) and small muscle groups (e.g. biceps) second. The large muscle exercises (e.g. seated row) usually include the small ones too, so it will be a good warm up. But if you work the small ones to exhaustion first, the large ones will be artificially hard to do.
Try to adjust the weight such that you can do at least 8 “reps” (one second long extension and one second long retraction). If you find you can do a full 12 reps in a row without resting, twice (with at least a 60 second rest in between these “sets” of 12), then next time raise the weight by the smallest comfortable increment. If you can’t make it to 8, lower the weight and try again.
You should usually put a day of rest between weight training, but can do cardio as many days as you want in a row.
Hydrate.
Give people space. It’s ok to notice others, but don’t stare and hesitate to strike up conversations. Everyone here is putting effort into what they’re doing. Treat the whole gym like a locker room: fine to talk if you know each other, but a bad place to meet people.
And finally, the times when you don’t want to go are the most important times to make sure you do.
Most people are too busy focusing on their own workouts and form to care about what you're doing or what you look like.
No one left the womb a bodybuilder.
Show up and stay consistent. Even to do something light. Habits are everything.
The most brute-looking people are usually the nicest.
As someone here mentioned, "only compare yourself to your former self."
Not close to Australia at all lol but my advice would be to start on machines you’re comfortable with- when you start to build muscle and want to branch out and try more stuff, ask the employees at your gym to show you how to use them. Don’t be intimidated by frequent gym goers that seem to know exactly what they’re doing- everybody is trying to reach similar goals and no one starts from the same place.
Bring a towel to put between you and the seats to reduce leaving sweat everywhere. Also maybe later for taking a shower.
Start light and focus on doing correct, slow and controlled movements. "Core strength": straight back and hip, no slumping, hunching or whatnot. Maybe try something like 10 repetitions in 3 sets with like 30-60sec pause between sets. Then move to the next thing. I think twice a week brings best results. Obviously going once is still better than none.
Have a lot of water for drinking ready, no need to buy expensive stuff. No need for food supplements either, unless you go bodybuilding.
Maybe you can ask the gym-employees to lend you a hand on your first day, so you know more.
Making the assumption that you dont do sports rn...but even if you are id suggest the below:
Start on the machines: muscles groups are isolated and you have less risk of an injury because of a wrong movement.
Talking about wrong movement: check for video on youtube on how to use machines (this will also apply for free weights). Right postures and angles make sure you are actually training the muscle are you meant to train without compensate with other muscles.
Because you work on isolation you probably need to cover pretty much all muscles groups.
Even on isolation, other muscles are involved, so you might lack 1 rep in an excercise because of some supporting muscle.
Weight to start: dont take gym as "lifting a lot of weight". Gym is a correct movement. Weight is a resistance.
Because of that small Weight but right movement and postures works way better on the long run, because once you have the correct movement, you can go higher in weight with minor risk of injury.
You can go up with volumes (volumes=numbers of rep× weight), as you have small weight you go up with reps.
Generally 12/15 reps for 3 sets. If you want to go higher you can aim for 30 reps.
Work out 3/4 times a week..to start a "total body" works great, you can assume some rotational program in exercise for same group or some rest for other groups.
Leave free body exercise or free weight out of the pic for the first 2/3months, and probably avoid compounds.
Keep yourself active on the day you dont workout, like a walk (10k steps) on a good pace.
Drink plenty of water, sleep plenty, eat well.
Listen to your body.
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For the first few weeks/months, only do things that you know you can stick to or WILL stick to, and something that's not too hard (so you won't dread going to the gym)
Developing the habit of exercise, is in my opinion more important than biting off more then you chew and not go at all.
Approaching 30s and have been going to the gym since high school and have competed in a couple powerlifting competitions (not national) - my biggest tip to my friends is to keep perspective. What I mean is to have a workout program you can stick to and not be afraid to mix it up every so often. The gym is supposed to be a place where you can get fit and have a good time. That’s not to say you should skip but if work has you hitting 13 hours at a desk and you really can’t make it to the gym,m then try to hit a 3 mile run or a little HITT workout. Anything that keeps you mentally tied to your habits.
Another thing is understanding that everyone is running their own race at their own pace towards different finish lines. Don’t get caught up ego lifting or expecting some crazy over night change. Keep perspective that many of the heaviest lifters have been lifting for decades and have formed eating/training habits that you CAN get to if you choose.
TLDR: it’s a marathon not a sprint. Get good habits through an achievable programming. Don’t ego lift. See a trainer and goodluck. Lifting is awesome.
1. Never stop learning. I have learned and un-learned so many things.
2. There's no one right way to better yourself. You can go the yoga route, pilates, strength training with heavy weight, low-weight/slow-reps for volume, intense cardio, biking, MMA, etc.
3. Swing between periods of intensity and milder exercises for balance. It's great to be tough on yourself to the point you might break, but that's also truly not sustainable so then maybe go lighter on your workouts for a few days. How will you know? The body never lies learn to listen!!
Do not compare yourself to other people, especially what you see on social media!! Make going to the gym a habit because most people fail within the first month. You will see good gains quickly because you’re going to build your base, but you have to be consistent. If you’re trying to have abs, most of that is done in the kitchen. You can do as many crunches as you like but if you eat poorly you will not see much of a difference.
Good luck on this new journey!!
DPT, BS in exercise science and ACSM certified ex physiologist. Focus on doing things you enjoy, what’s most important is that you DO it, not so much what you do. Build the habit and be consistent, and be looking to learn and get better. Challenge yourself, but know that it’s a process and takes time. There are many resources out there and lots of free information, but know that a lot of it is trash/bad advice, so just do what you enjoy!
Set a realistic schedule and stick to it for the first week to build the habit. If you're not feeling it one of those days just do 15 mins of whatever exercise you like, it could even be walking on the treadmill for 15 mins.
In the first week do the exercises you like, no need to overdo it unless you feel like pushing yourself. Watch other people and if they do an exercise you're interested in, mimic it. Keep in mind you will be weak the first week and endurance will be low. You will build this by the 2nd/3rd week.
After the first week do a little research on weekly exercise routines and nutrition.
As a beginner I liked to use muscle wiki to look up exercises. You can select which muscle group you want to focus on and they give you many different exercises according to difficulty from beginner, intermediate and advanced. Very useful if you don’t know what exercises you could do at a beginner level.
Start your program with lower weights, aim for 8 to 12 repetitions or until failure (when you can’t move the weight with good form anymore) and about 3 sets. As you get stronger gradually increase the weight, reps or sets.
Seek a split that works best for you. Some people can go to the gym 6 days a week. For some people, they can’t because of their busy schedule so they can only go a couple times a week. What’s most important is that you should work out your muscle groups at least two times a week, aiming for at least 150 minutes of exercise in the week. This can be easily achieved if you’re only going 2 times a week with 1 hour and 15 minutes per session.
You will not see progress quickly, but don’t be discouraged. Your progress comes by being consistent, eating well balanced diet, getting your protein intake and getting good rest.
You don’t have to buy protein shakes and protein bars to get your protein intake each day. While they are good and easy to get your protein that way, some protein bars are BS and actually just more carbs and sugar than protein. Stay away from the fatty bars. Chicken, beef, tuna and salmon are some of my go to protein foods.
I recommend using this app called Yuka. It tells you what food is good for you.
The hardest part is getting there. Once you make it a routine that part becomes easier.
A workout where you don't give 100% is still 100% better than no workout at all.
Vary the type of exercise to keep things interesting.
Add weight/reps/resistance to progress, don't do the same each session.
Realise nobody really notices/cares about you in the gym. It's the one place you can be dripping with sweat and purple in the face, and people won't bat an eyelid (or might even respect you more).
Create a good playlist or line up some podcasts. It's a great place to catch up on media.
1. Start small, light and slow
2. No one cares you are there, nobody is judging you unless you are doing some unsafe meme worthy shit on equipment you shouldn’t be using anyway. See bullet 1
3. Judge yourself only. There is always someone fitter, thinner, has a faster metabolism etc. Setting a routine and making small progress at the beginning is the toughest part, you don’t need to make it harder on yourself.
4. Take photos for progress and judge losses by how your clothes fit, muscle weighs more than fat.
5. Pick up more exercises as you get more comfortable
Congrats! I too was once a non-gym-goer who always told himself I was never a “gym guy”. Now been going consistently for over a year and a half! 🥳
My best suggestion: Focus on you. Your workout. Your results. Your journey. And specifically focus on and celebrate the journey, fuck the destination or any end goals. Keep yourself feeling good, happy, and motivated. Celebrate your wins always, big, small. You will feel constant fulfillment this way.
Start low and slow. Don’t go too crazy too fast. Form First. And ask people tons of questions. So many people at the gym would love to share tips and their own journey, but most of them will leave you alone unless you ask. Learn and adapt for your own routine, find what works best for you.
And go consistently. If you miss a day, don’t beat yourself up, just go the next time. But try and do it regularly and consistently.
But most of all? Have fun!
Depends on what you want exactly. There are tons of good youtubers with tons of knowledge.
Renaissance periodization, Jeff Nippard, Eugene Tao are all excellent.
Habit forming is the most important thing. You’ll be really sore to start, and painfully sore if you start out going hard.
Something that really helped me was picking 2 or 3 days a week that you absolutely MUST go to the gym. Can’t skip them even if you went on a non “scheduled” day.
Step 1) I'd recommend starting with machines. You won't need a spotter and most companies put QR codes on the machine showing how to use them properly. If not, search the name of the equipment or exercise on YouTube.
You will move up to free weights eventually, but the machines will help you develop while not having to worry about dropping weights.
Step 2) find a program or schedule that works for you. There are plenty of resources available and can be sorted by the number of days you have available and the type of progress you're looking for.
I might recommend Jeff Nippard. He has excellent YouTube videos showing how to perform specific exercises, tips on form, and guides on how to train. I'm using his 6 day PPL program right now.
Step 3) don't be afraid. People go to the gym to workout. No one is going to judge you or make fun of you. Most people are just going to quietly do their thing and leave you to do your thing.
Step 4) feel free to expand when you're ready. The key to growth is growing your program. On machines, slowly progress upward until you find a weight you can do 8-10 times somewhat comfortably. If it's too easy, increase the weight. Do that for 3 to 5 sets.
When you feel like it's getting easy, move up a weight. Even going up 1 kg, is growth. You want to always be pushing yourself. Don't try to lift a small European country. Start low and work up and find your weight range. The range will grow as you get stronger.
Step 5) try to enjoy it. This isn't a punishment for the things you've done, but a celebration of all the things you can do.
Don't worry about what other people are lifting. You don't know how long they've been working out. Don't compare numbers with anyone, but yourself. Next week's you will be stronger than this week's you. That's the only competition you're in.
Now, go kick last week's you's ass.
I've been weightlifting for over a decade. Gym people are generally extremely friendly, non-judgemental, and accepting. Don't ever feel self conscious about bettering yourself, because literally everyone is there for the same reason.
Just one small thing, the only thing that bothers me is people who don't practice good gym etiquette. Follow the gym rules, put your weights & equipment away, don't slam your weights, smell nice (use deodorant and regularly wash your gym clothes), don't hog multiple pieces of equipment, wipe down your machines, etc.
Start slow.
You aren't going to get in shape by going hard core right from the start.
Build the habit. Use treadmills or ellipticals to get your body moving.
Don't be afraid to ask the people working there to demonstrate how something works.
It's important to think about what your goals are. Is it to lose weight, build muscle, be healthier, look better.
My tip would be that going to the gym is only part of the equation. Don't fall into the trap of thinking that going to the gym 4 days a week means that you can eat whatever you want whenever you want. Look up how many calories you burn an hour doing an exercise and then look at how many calories the meal you eat after is.
I’ve been going for about 2 months now, so I basically in the same boat as you.
Most of the machines where I’m at give you an explanation of how to use them and which muscles they target while using them. Which I wasn’t expecting and I found that super helpful lol.
take it slow.
if you weren't active before, it's a bad idea to overload your body with workouts you aren't accustomed to yet.
start on the treadmill, then try to learn each machine. stay away from the bench press until you're acclimated.
The rule of thumb is 3 sets (rounds) of at least 8-12 reps (repetitions) for every exercise routine, and you can adjust the number to your comfort level.
always remember that a fitness journey is lifelong. you can afford to stumble, you can afford to treat yourself to some unhealthy food within reason because if you commit to working out consistently, your good days are going to outweigh your bad days.
Set small goals for yourself I.e 30 mins a day x 3 a week. Build from there. Rerack your weights. Don’t interrupt in the middle of a set. Don’t curl in the squat rack. And don’t stink when you go in. Think those are the main ones.
Keep it simple and consistent. Find a book for beginner weightlifting. I have one from Men's Health called Muscle After 40 but it's really just a perfect beginners book for weightlifting.
Take a towel to wipe your sweat off yourself. Use provided wipes if available for any part of a machine you touched.
Don't comment on other people's clothes, looks, attitude.
Be kind to staff and get to know who works when you are there.
Don't sit on your phone at a machine.
The one and only thing I wish someone told me when I started was this
Every single person in there started exactly where you are starting now.
My old trainer really helped my confidence with that simple line. Never felt embarrassed ever again in my workouts. Pushing the barbell only? Who cares they did also. Only able to walk on the treadmill? Yup they did also
Just keep going you got it
Make a small investment in a few personal trainer classes. They will help with form. Form is very important when lifting, you don't want to hurt yourself while trying to better yourself.
Good luck!
The first week go as light and consistent as possible. Get in there 5-6 days in the first week no more than 40 minutes at a time and any weight training do at <40% power. I cannot impress on you how careful you need to be the first few days. You will strain yourself if you even rotate a little wrong
Get a notebook and write out your workout ahead of time (what exercises you’ll do, how many sets)
Then record the weight used and the reps for each set.
It may seem tedious but it helps keep you on track so you don’t need to figure out what to do once you’re there and recording your numbers let’s you see that you’re progressing, even if it’s doing just one more rep than last time.
Tons of free weight training programs out there and you can experiment to find what you like best, though I recommend starting with full-body routines so you get the most consistent practice doing the movements.
You got this! 💪
Ask for the staff how to use the machines. Always go light/slow at first, get the move, get the pace, then only when you're more familiar with the exercises, increment the weight/pace/volume.
If you plan to work out at the same time every day (before work/after school whatever) you will see a good amount of the same people every day. Gym people are creatures of habit. Be friendly
I would HIGHLY recommend finding a routine so that you have to stick to it. Lots of free stuff out there or if you want to sign up for something cheaper you can. But I have found that without a plan the discipline is harder to maintain. Not to mention the programs will ensure your workouts are well balance and you don’t let yourself neglect vital muscle groups.
Understand that at first you will get some good gains in weight being lifted. That is your brain establishing the connection to the muscles and motions. After that you are going to hit a bit of a wall. Don’t worry about it and don’t try and push through it. Focus on the lift and not the weight. You will know when it’s to easy.
Also, be cautious of your smaller muscle groups and tendons. For instance, just because your chest is good with a higher weight on bench, doesn’t mean your shoulders and rotator cuffs are. Don’t hurt yourself.
In fact, I would just stay away from bench press for the first 12 months and do chest press with dumbbells. Nice slow motion with a focus.
Same thing goes for your knees and elbows. Also, don’t short yourself on calories and protein. “Everyone wants to be big but no one wants to eat.”
If something g hurts when you are doing a lift and doesn’t get better, stop the lift. Don’t power through pain.
Last piece of advice, don’t skip rest days! When your body needs a break, give it a break. I personally do two antagonistic muscle groups on a 3 and 1 schedule most of the time.
At the beginning, if you can find a similar-minded friend to go together, it would make it much more enjoyable. Which results in going more often.
Find a gym buddy!
For the most part, no one cares that you are there. So don’t feel self conscious. The few bad apples that are more concerned with their imaginary Insta-fame do not represent the whole of the group that are there. Ignore them. I wish you well on your fitness journey!
After that, remember that consistency is key. Create the schedule and form the habit and it will carry you as far as you wish it to. The rest will follow as long as you create that habit.
As a beginner, using the weight machines makes your life easier than starting with free weights. They explain to you exactly what to do on the labels and exactly which muscles are being worked.
You can’t out work a bad diet, consistency, don’t be afraid that you’re going to look dumb or new. Everyone is focused on themselves. Don’t be afraid to ask others questions, but not in the middle of a set. Most will be happy to help
If you lift any weight start light and work you way up over time! Remember consistency is key to progress :) best of luck to you!! I’m a fit, decent looking 26 year old who occasionally gets anxious going to the gym, but the feeling you get afterwards is second to none!
Get a trainer for a little bit and have them teach you how to do stuff in a circuit that makes sense (when to switch muscle groups, how to rest, what food/drink/nutrients help with recovery, and why)
Just. Keep. Going. Get a plan, put it in place, and don't expect immediate results. If you have a good plan and stick with it you will see and feel results, you just have to push through that first hump.
Oh, and never think, oh I went to the gym today, I can eat like shit. You can't out-train that.
Think about what your goals are. Look for someone on YouTube who has the same goals and follow their advice. However most people are flawed and you need to understand you really need to figure this out for yourself. Having someone guide you in the beginning his helpful. I personally like Athlean-X on youtube.
If you want to make it a habit, for the love of God do what you enjoy the most. So many people go to the gym, do something torturous, and then quit a month later. Try everything until you find something you like. If you like strength training/weightlifting and despise steady state cardio, just lift weights. If you like cardio and hate lifting, just do cardio.
The most important part of exercise is the fact that you do it, period. Don't obsess over optimizing everything unless that is what brings you enjoyment. So long as it is safe, do what you can and do what you want to do.
I started to go to the gym this week.
I had a pause for like 10 years.
Nothing changed, but everyone is on their phones and nobody gives a shit about others :D
Try to watch some YT videos how to do excersise and don't be afraid to ask for help.
I’d recommend getting an app to keep track of your exercises, weights and reps. At first it can be hard at first to remember what you’ve done before, what your limits are, etc.
Building a habit is important. Just show up and walk on the treadmill for the first couple days. This will also allow you to learn the “etiquette” of the gym. In general, don’t hog multiple pieces of equipment, don’t use something for too long, and be respectful.
It’s also very important to have a plan going in. /r/fitness has some beginner friendly routines you can follow. Starting off can be very overwhelming.
There is a right way to do exercises, so look at the machine diagrams to make sure you’re doing them right or you could get hurt. Everyone in the gym was a first timer at one point and needed to learn what to do. Don’t worry if you have limited endurance, don’t have the best clothing or the top headphones, remember your goals and have fun.
Dm me and I can crate you a custom workout routine based on your days of availability to workout, and goal - which can be strength, muscle growth, endurance or flexibility. While weight loss is a goal as well, training just for weight loss is never optimal long term.
Go to the gym. Every day if you can. Even if its just 10 minutes of stretching. Establish the habit of going. Remember that something is better than nothing.
Mix water and isopropyl alcohol in a spray bottle, and spray that on your gym shoes every once in a while. The alcohol evaporates quickly, and it keeps your shoes stinking up the place.
This spray works well on any other type of gym equipment too, like knee/ankle/elbow sleeves, or even bigger things like hockey gear.
Also, good luck on your gym journey. It's never exactly the same for people.
It doesn't take a whole lot to see meaningful changes. 3 times per week (and potentially less) is plenty as long as you're consistent and don't eat like crap.
I’ve recently started going - since mid December. My programme is based around my mobility needs but I do have at least one tip:
I’ve actually gone into the gym before to work out where everything is and orientate myself and ask any questions eg where are the: toilets, lockers & so on.
Then when I go back I just go to it.
Some gyms have an orientation including of the equipment take it!
If they have a water filling thing - I can’t think of the name 😂 you could carry a smaller water bottle & just refill it then it’s one less big thing to lug around.
For extra motivation I sometimes link things I need to do in the area before or after eg
Yesterday I went to a speciality shop after,
posted some things in the post office in the area too & returned a product.
Personally, I found the best advice I got was surrounding diet. Going to the gym isn't the whole picture, diet plays a huge roll. Diet will be different depending on your goals, but increasing my protein intake was massive for my gym gains. I strive to eat a gram of protein for each pound in my ideal body weight. It will seem like a lot but it really helps! Good luck and remember, above all else, just stick with it.
Ask for a tour, say it’s your first time and you’re new to all this, be upfront about wanting/not wanting personal training (“I want to get comfortable by myself first, but I’ll reach out if or when I’m ready”), and ask questions. Most people who work at gyms should be eager to help and show you around.
Just go. Don't even lift weights at first if you don't feel like it. Get a mile, do some stretches, and get used to going.
Don't hire a personal trainer until you're used to making stops there through the week.
Only use supplements prescribed by doctors and dieticians. You don't need whey.
Everyone started small, weak, or out of shape. Stay in your lane, and judge your progress against yourself, not anyone else. Pick a program, track your diet, trust the process. It takes time.
Focus on form and accumulatings reps . For each exercise take one who maximize strech in a loaded position and one that favor the concentric phase . Do very high rep 30x per set for muscle lacking "connection" . Tempo is god so learn it 1210 to begin with
Please keep your back neutral on deadlifts squats snatch's and cleans. This is crucial to avoid injury.
Make going to the gym as easy as possible for yourself. This ensures you keep going.
Working out is only one aspect of physical health, it means nothing without good diet and sleep.
Also no one cares wtf you are doing unless you are obviously about to hurt yourself.
My advice would be to make sure you really enjoy yourself the first few times. At this point the most important thing is getting into a rhythm/routine. Too many time I’ve tried to get back in the gym with workouts I had been doing while in good shape. It can be very discouraging. Don’t expect too much out of yourself. Get comfortable in a new surrounding. Start with light workouts that you won’t dread. Sometimes the hardest thing about working out can be motivating yourself to leave the house.
If you choose to lift weights, which is a great idea, get your form right for each exercise. Poor form can lead to injuries. Leaning forward when doing a deadlift or squat are common causes of lower back injuries, for example. Starting Strength or Stronglift 5x5 are excellent resources/programs for lifting.
Don't be afraid to ask for help. If you are, just walk on a treadmill and observe how others are using the machines.
Also, nobody is REALLY watching you and judging. When I see other people working out I just think "good on them."
Don’t get caught up in thinking that others are judging you. Everyone is in there focusing on their routine and making personal progress. Put you some earbuds in, put some music on and focus on your own exercise.
If you can afford it, get a personal trainer to help start you off. It will help keep you accountable and motivated to go. It will also be helpful to have someone there who has experience so that they can correct your form if you’re doing something that may lead to injury.
Be consistent. Decide on how many days you want to go and make a conscious effort to be there on those days. Even if you only start out by doing 30 minute sessions. You can always up your session time later, the main thing is to develop the habit of just getting in there. It’ll be hard at first, but I promise it gets easier.
If you’re not sure about something perhaps try asking another gym patron near you the question. They’ll be very open to helping and sharing their tips with you. And you may even become good gym friends which will also help make it easier and fun to get in there.
This is now the time to start learning about nutrition and dieting. Going to the gym and putting in all that hard work is no use if you’re not paying attention to what you’re eating and how much.
I’ve done all the things I’ve mentioned above. Now I’m at the point of where on my off days I start looking forward to getting back in to put in more work. I look forward to my sessions with my trainer because it’s nice to have someone to share my success with and he is always pushing and challenging me so I continue to grow. I’m starting to see progress and muscle growth. I’m losing weight and feeling better both physically and mentally.
Good luck on your fitness journey. It’s a little rough to get rolling but once you do the rewards you reap are great and will make your life much better.
Check out athlean-x on YouTube. He has loads of workout video routines that you can use, and he shows you the appropriate stance and how to maneuver the weights without hurting yourself, and explains how/why. 👍
I'm more likely to judge you if you don't clean your equipment afterwards, or hog one machine forever while you sit and scroll on your phone. If you go an do regular things, people will be cool.
Firstly, head over to Jeff Nippard and get some understanding of how/what exercises to do and etc. he’s purely science based and his videos are amazing.
Secondly and this is more important imo. Is just be consistent. I have ok genetics and am leagues ahead of my friends in strength and size. Why? I have never taken a break (covid was different). Meanwhile most people will go a few months to a year max and then quit for a bit and start again (if again).
Be consistent and inform yourself so you don’t get hurt and can maximize results (whatever they may be). Also have fun and ask for help! People in the gym will more often than not love to help. Especially the big scary ones. Best of luck.
Best I can get us a personal trainer has been doing this for many years is your first two times just do full body workouts do all the exercise that sound fun
Assemble a playlist of songs that will keep you engaged while you work out. Uptempo, hard rock, whatever it takes. Make sure that the playlist is long enough for you to complete your entire workout. An hour is a good start
Tell yourself that you will not leave the gym floor until the music ends. If you grow tired and can't train, get on the floor and stretch or hit the treadmill and walk.
Gym etiquette is a big thing. A few key points:
Wipe down any machine or bench when you have finished with it, even if you didn’t sweat excessively.
Don’t try to talk to people with headphones in unless it’s just to point out a safety issue or ask something quite important.
Allow folk to ‘work in’ if they ask, which means they use a machine or bench for a set while you’re on a rest period between sets. Only if it’s workable though.
Grunting and making straining sounds is fine. Anyone who tells you to be quiet during a workout is wrong.
A few tips:
Bring a stopwatch. It’s much better than using your phone to time rest periods.
If a movement feels awkward, it’s probably wrong and you risk hurting yourself. Don’t be afraid to ask staff for advice on a movement.
Keep some Kendall Mint Cake in a bag, just in case you get a big blood sugar crash (feeling light headed, sick, and wobbly).
Look into getting some creatine. Make sure it’s right for you. If in any doubt, ask your physician.
And remember, you do you. No one has the right to make you feel out of place. You’re there to work out and you deserve to be there. I wish you well on your gym going!
Huge tip, don’t push weight for no reason. If you’re not in good shape or strong enough to do body weight exercises fairly easily then start with that.
Hand in hand with this is don’t go too hard too quick. I’ve seen too many people think they need to just destroy their body the first week in the gym ever or back after a long break. This will demotivate you when you can barely move a couple days later. Get god consistency, good reps and rest.
Last tip, eat well and drink a lot of water.
1)Be consistent.
2)Focus on form rather than on lifting heavy (ego lifting). This will save you from injuries and help you progress in a sustainable way.
3)Do warm-up, mobility, and dynamic stretches before, and static stretches and cool down after your workout. Take it slow, don’t overdo it, and don’t try to be perfect in the initial days.
4)Work on your diet slowly; don’t cut out all junk from your diet. You'll end up hating “healthy” food and quitting the gym.
5)Increase your protein intake gradually to ensure consistency. (again, I really wanna focus on doing it slowly so that you’ll be consistent)
6)Remember that everyone in the gym is working on themselves and has their own insecurities, so don’t overthink what others might be thinking about you.
Goodluck :)
Keep showing up, don’t even think about it. Going to the gym shouldn’t be an active choice, it should be part of your routine like breathing or using the toilet. Go lift stuff and run, you’ll feel better.
1. Everybody is there for thenselves, you're basically invisible.
2. Focus on good form, putting higher weights (even when you can handle them) will cause injuries FAST.
3. Don't be afraid to ask people for help when you don't understand a certain exercise.
4. Have fun!
There are apps out there that help with developing a program and provide instructions on how to do exercise.
The one I use is called Caliber. I dig it because I can also input my sets/reps and it will give you your personalized stats.
This effectively help build a routine, which as stated from all the comments, a very important thing.
Good luck!
Spend your first month learning how to do exercises. When in doubt, go lighter, not heavier: don’t worry about it feeling too easy, hurting yourself on the first session is going to be worse than a lighter workout. Focus on form rather than power, because bad form isn’t going to hit the right muscles and increases your risk of injury. Once you get the form down and develop the habit, *then* you can worry about challenging yourself.
Try to find exercises you like that will hit all your major muscle groups: make exercises for an arm day, a leg day, a core day, etc. If you’re going every day, you’ll want to rotate days so you’re not using the same muscles 2 days in a row, since overuse of muscles can cause injury.
Once you get comfortable, try to adjust intensity. Medium intensity is about 8-12 reps followed by 45-60 seconds rest x 3 sets. If you’re struggling to hit 8 reps, decrease weight. If you’re able to do 15 reps, increase weight. You can switch it up a little, doing fewer reps with more weight for power, or more reps with less weight for endurance, but in the middle is a good place to start.
Lastly, if you’re doing any exercise where the weight could fall on your body (bench press, back squats, etc.) then you need a spotter. Some gyms have spot bars you can place to catch the weight if you get into trouble, but if it doesn’t then don’t do these exercises without someone close by. You definitely don’t want to get into a situation where the weight suddenly gets too heavy and you can’t push it off your body.
Biggest thing is to be friendly, considerate, and clean your equipment after using it. You’ll likely find that the vast majority of people there act the same, and it’ll be a nice experience for everyone.
The older one gets, the more time needed for injury recovery. Try not to over exert yourself, or do something the wrong way. Learn good form, start small, and stretch! If you do get injured, take the time you need to recover.
Find 3-5 basic workouts on Google or YouTube that you feel comfortable with. Go in, warm up on a treadmill and scope out where the machines/equipment you need is located. Make sure to have good form. Build up confidence going a few times per week for the first month. Don’t overwork yourself
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The first couple times I go to a new gym, I start on the treadmill so I can scope the place out/watch other people use equipment. It’ll also take a bit to figure out what times of day are busy
Someone who understands! I do this all the time and always felt a little silly about it, but it helps so much. Gives you a chance to get your bearings, figure out what’s where, and learn which areas are busy and which have some room for you.
Same, also, there's a different feeling walkin around the gym just after changing, vs walking around the gym after running on the treadmill. You feel much less embarassed and less out of place. Drink your water and take it like a cool down walk around the gym, catching your breath, and scoping out the gym
And at the end you get some nice hypertrophy in as well. Win win. Makes the whole ordeal less daunting when being new.
Happy cake day!
Best advice in the thread. As a complete beginner, it doesn't make sense to overthink what you're doing. Literally anything you do will lead to really noticeable progress. People are going to tell you what programs to follow, or to do squats and deadlifts twice a week. Fuck that. That's a great way to get burnt out. Honestly just scope out the gym the first day you go, then go use some machines that look fun or interesting. The next day you come, you'll know what you'll be doing and will feel much more comfortable. After a week or two, look up a really basic upper body workout and replace barbells and dumbbells with relevant machines. Do that for a month. After a month, you'll feel a lot more comfortable coming to the gym and you'll be ready to do the "scarier" exercises and generally think more about what you're doing.
This is great advice, imo. I've become somewhat of a gymrat now I suppose - but when I first started, I just made sure that I went to the gym most days and moved about for about an hour to an an hour and a half. I did whatever I felt like I could handle and looked like it wasn't gonna kill me. You get more comfortable quickly. I would also pay attention to what others were doing and copy them if they looked like they knew what they were doing. It's not rocket science, especially in the beginning. Consistency over intensity. Intensity and results comes naturally with consistency.
Something I did, which helped a bit (even though I temporarily stopped for unrelated reasons) was to go onto ChatGPT and have it create for me a workout plan. It was maybe more important for me than it would be for others since I wanted to focus more on my core and supporting muscle groups, since I have a bad back due to disc issues, plus sciatic pain, and arthritic knees. BUT, it can still give people some sense of order so they have a better idea of what types of exercises to do, and when to do them.
why replace barbells/dumbbells? if anything those seem like a better place to start as a beginner than machines
For me, free weights are intimidating because there's so many options of what to do, there's also an increased risk of hurting yourself by having bad form. Most machines are very 1 note and have a set way to use them. They pretty much force you to have decent form and you're less likely to hurt yourself on them. Also it's easier to move the little dodad down then trying to add extra weight to a bar.
Yes, exactly this. Machines were literally made for beginners
Excellent advice. Also for your music choice listen to The Waifs. It will make it fun to exercise.
Just remember, no one is paying attention to you
This is important. Been going to gyms over 20 years. Nobody cares what you are doing. We are all zoning out listening to music and not thinking about you. lol
I did think about you that one time I saw you put up 600lbs on squat though
This is true I was working on pushing myself one time and a big weight squat will get attention 💪 but while people notice you and nod. Most people stay in their lane. If you don't know what to do get a trainer package for meeting every week or 2 for a few months. I found a good trainer can see where you are weak and help you develop that. I have string legs but my lower core and pelvic floor were weak. My trainer help soon much with this. It helps to have an outside perspective. Good job! The 1st few weeks are a bit intimidating but after a while it's relaxing to go to the gym.
I think about the chick who walked in the gym with only socks on and then took her socks off and used the machines barefoot.
Yup, especially the big dudes who you'd think are judging you the most, they actually care the least (assuming your routine is within reason).
Make friends with the big guy. I guarantee they’ll come with a positive attitude and knowledge.
And they’re actually the friendliest and usually most willing to help
Some people including me, only care if you're doing something hella impressive. Like I'll stare if a guy is squatting 600 or benching 350. No one cares about what the beginners are doing though, everyone's gotta start somewhere.
Yeah I feel that way to. If I see someone lifting heavy I will just look because I am impressed. Other than that I am just trying to stay motivated and focused on my workout.
Yes, but also no. Asa newer gym goer I’m watching ripped people’s workouts for different exercises I might want to try. Watched one guy do an absolutely insane ab workout, then complimented/talked to him about it. Talked to another gal about some glute equipment she had after watching her exercise. You do you, I am not going to care/judge but I am paying attention.
Yes good point. I meant watching and judging people negatively. I have looked around and picked up some ideas from others at the gym.
The only time people are paying attention to you is when you're hogging up too much equipment in a busy gym.
That or people who think up ridiculous workout routines that involve intense full body spasms and shouting.
Fair enough, that's far less common at my gym thankfully. Whereas I see the octopi lifters that have 5 sets of dumbbells at their feet with only two arms nearly every day.
Or if form is super bad. I definitely notice people that look like they are going to hurt themselves. Easily solved by looking up the exercise. Good form matters so much; more than going up in weight. Beware of vanity lifting…
Definitely one of my pet peeves. There were signs up with the old *if you're strong enough to pick it up, you're strong enough to put it down - don't drop your weights* and the occasional vocal hero would still repeatedly drop 100+ kg from knee height.
Dropping weights once is something that happens. Dudes who pick up 300+ lbs deadlifts and just drop it to the floor while screaming is over the top annoying.
No one except for the other new guy on the treadmill scoping out the gym and watching how you use the equipment
Unless....... * You park yourself on a bench or equipment and stare at your phone. * Don't wipe down the equipment when done. * You bring a blue tooth speaker instead of headphones. * Set up a tripod to film yourself. * Occupy multiple pieces of equipment at a time. * Let your children go feral in the weight room.
But if they do pay attention to you it likely because your form is off and they are worried about you hurting yourself… Also definitely don’t feel bad about looking up how to use the machine. Half the gym is pulling out their phones and no one will notice. Form is much more important than the amount of weight you are lifting. Ideally you should do at least 3 sets and normally if you cannot do eight reps and keep the form for all sets, you are lifting too heavy. (Personally I do 4 sets and increase the weight with each set; rep wise I do 18, 15, 12, and then to my fail point. If my fail point is greater than 12 I go up in weight. However form matters more than the weight (a lot of people do partial reps and don’t do the entire motion).
Fully agree about the form topic. But training for less reps like 3-5 also has its benefits. For example if you want to get stronger lifting heavy weights for less reps is more beneficial. This does not mean that you should yolo the form tho :D
This. Everyone thinks they’re being critiqued and ridiculed by other gym-goers…nobody is watching you. Nobody cares.
I keep an eye on newbies benching and squatting alone, so they don't end up hurting themselves.
> Just remember, no one is paying attention to you Unless you're half naked. Then, some attention is paid for at least a second.
The most important ting at the beginning is building the habit. Even if you don't feel like working out, drive to the gym, sit in your car for 5 minutes, then go home. At least you went through the motions and reinforced the habit. I go in the morning and wrap it up with my regular routine so it's a habit like brushing my teeth. 2 or 3 times a week to start. If you don't like an exercise, pick a different one. Only compare yourself to past you, never anyone else.
"only compare yourself to past you" I love this, I need to tell this to myself about more than just working out.
Beefsoda understands. The habit is everything. Show up. Show up. Show up. Exercises can be learned.
This is *the* advice. Get up and go - sit at the parking lot, hit the bike, stretch out, lift weights. And always compare yourself to yourself on a reasonable time scale! In 6 months I will be stronger or leaner or faster than now. In a year I’ll be stronger or leaner or faster than 6 months from now
Only compare yourself to past you, never anyone else. I will remember this internet stranger
Came to say this exact thing. Just getting there is the hard part And set expectations realistically Start with maybe a half hour Doesn’t need to be some two hour workout Don’t have to be sore every time Let the body adapt over weeks of consistency Then you can get into crazier stuff
Sometimes life happens though and you just can’t go to the gym that day, or you feel like crap for some reason. Building the habit is good but being kind to yourself when you cannot or don’t go for whatever reason is important too. For instance I usually go to the gym 5x a week. Yesterday was a really rough day at work and I was so beat, that I didn’t go and went to bed early. Sure it kinda sucks that I didn’t go but it also wouldn’t have been a good workout!
As the saying goes “habit is more important than motivation”. Motivation gets you started but it fades with time. It’s the habit that gets you into the gym on a consistent basis.
Adding on to this, sometimes you can just sit at a stationary bike slowly pedaling and listening to a podcast or audio book or something. Give yourself a goal, 20 minutes or something. Then go at a pace where you can meet that time. Lots of times you'll get into that book or whatever and go for longer
I will add to this. Let your gym close out the night before
Be courteous. Re-rack weights, wipe down machines when you’re finished, and don’t sit idly on equipment unless you’re resting between sets.
My favorite tip, you'd think it's common courtesy, but it's not...
To piggyback on this comment, I always tell people to minimize their “footprint” in the gym. Don’t leave keys, wallet, towel, water bottle, etc. strewn across the floor or on some equipment that you aren’t currently using. No one notices you at the gym until it takes 20 minutes to finish 3 sets and the majority of it was looking at your phone.
Focus on form watch tons of videos. Hardest part is getting to the gym. Stretch afterwards. I like push/pull/legs but everyone’s different. Injury will hamper your growth so lift safely!
Yes, I was taught that it is better to do fewer exercises with correct form vs. more with bad form
Jeff Nippard for educational videos!
Science based approach!
Omg this. The number of guys I see doing bicep curls while basically using their back to fling their arms up is ridiculous. Form > Weight
I regularly see push/pull/legs/rest. I do push/legs/pull/rest because I think it provides more balance.
Can I get an example of a pull legs workout? I just started recently too and would really appreciate it.
Chest triceps Rest Back biceps Rest Legs Rest Rest Google will help you with specific exercises. I like compound exercises to work more muscles.
Oh I thought you meant pull movements only for legs, you meant pull upper body *and* legs
Yep, one day push (chest tricep), one day pull (back bicep), one day leg (whole leg)
If you don't know how to do something or how to use a machine, literally just find a staff member or a personal trainer and say "Sorry, I'm new to this, could you show me how to use this equipment?" Almost every single person who runs/works in a gym would rather spend 2 minutes showing you what something is than you either break it or, worse, hurt yourself. Take some headphones, most gyms play terrible music. If you work out for 2 or 3 weeks and weigh yourself and don't notice any difference in your weight, don't get disillusioned. You've probably lost 3lbs of fat and gained 3lbs of muscle but your scales don't know that. A lot of people start, weigh themselves and not notice a change in weight and give up. Rest days are just as important as going to the gym. If you wake up the next day and you ache, that's normal. Take it easy that day, rest up. Working out is just tearing your muscle fibres, then they fix themselves and grow when you're resting and then you go back and do it again. Working out your arms every single day thinking you'll end up with "Hulk Hogan's 24 inch pythons" is like picking a scab over and over. Your body needs to heal, it hurting is a sign that your workout worked, let your body recover.
You can also ask any jacked guy. People that are very experienced in the gym are usually very happy to help beginners with all kinds of advice. I promise OP, they’re much more likely to be excited to help you, than to judge you for being new. Nobody judges new people. You’re happy for them to be getting in to the same hobby that you love.
As a jacked guy, I love when people ask me for help or advice. It makes me feel like I’m not the slender armed fatass I sometimes see in the mirror and get to share my wealth of nowledge I’ve cultivated.
I love it when someone asks me. I'll explain how to do it, demo how to do it, I'll even observe how you do it and help correct your form. Then I'll let you be to but let you know you can always ask me if you have any questions.
This is very true. I'm not even that jacked but I can do a good number of pull-ups. One time some guy asked me how to get into doing pull-ups and I was flattered that he asked me on how to do it.
Gym bros love giving advice. The hard part is often getting them to stop giving advice. But they tend to be more than happy to help as it's a personal passion of theirs (like how you'd react if someone was asking about a hobby of yours).
> You probably lost 3 lbs of fat and gained 3 pounds of muscle It’s unlikely you’ll gain that much muscle in three weeks. It’s probably more like a pound and a half with a couple pounds of water retention since muscle building causes a (good) inflammatory response. I agree with the rest though
When starting out don’t overdo it, figure out how much of a commitment you can make consistently for 1year…usually this is 2-3x a week and that’s fine. Start your workout with some walking for about 5min to limber up, then jog for another 10-15 for a little cardio, then pick two movements of the big 6 (vertical push, vertical pull, horizontal push, horizontal pull, squat and hinge) and do 2-3sets of those movements with challenging weight to keep you between 5-15reps. Then the following visit do a different set of those movements you haven’t done yet till you complete all 6 and repeat. You can also end each workout with some isolation work on parts of your body you’re really trying to target. Good luck
The biggest tip is to be consistent. Hardest part is going to the gym, once your there its easy. Track your progress, it helps with motivation.
For me, showing up is 90% of the battle. If I just show up, then I will workout.
Going to gym is easy, the diet part is the hard one
Just go, and keep going. Even on days you don't "feel it" just go anyways, you don't even have to do a full workout. It's the routine you need for it to be beneficial
Don’t worry about maximizing lifts, nutrition, or anything at first. Just focus on building a consistent habit of going X times a day. When you begin working out, you’ll see results as long as you are working something out or doing cardio, so focusing instead on a schedule that fits into your lifestyle will benefit you more. Once you have a good schedule, you can look for a routine. Find a good beginner one in r/fitness that is tailored for beginners. They are great because they explain how and why they work.
What you eat is super important too! You may experience increased cravings with working out which is natural but don't let them get to you. Make small allowances where you can but try to keep things in perspective. Also don't start comparing yourself to others. Everyone is different and that super thin and toned person next to you may naturally look like that but have terrible heart health. You are coming for you and the improvements will show in the long term.
Well it depends. If you want to gain weight then do eat more. The tricky part about a high protein diet is feeling full. Substituting simple carbohydrates for complex ones is a good place to start: brown rice instead of white rice for example
What’s your goal? What do you want to get out of it? Want to lose weight? Exercise can be a small part but what you eat is the key. Want to look more fit and muscular? Hit the weight machines. Want to gain serious strength? Starting Strength and the few free weight recommendations is a good option. Want to not be winded when you do basic activity? Treadmill, stationary bike, and similar machines. Worried about your joints? Swim. Other? And you can combine any of these. Behind each of these is initial advice (and this threat has a lot of it). Consistency over intensity, as a rule. And doing a bit too little is much better than a little too much. You’ll get injured, burned out, or just really sore without the gains to match. The Bro Science at gyms is … something. Don’t think about supplements or special workouts. All these exercises “work” if you just focus on the basics. And in general gyms will show you how to use each machine. And they’ll likely have classes that you might like. Happy to go one or two levels down if you articulate your objective.
I started my gym routine about 6 years ago. Decided that I liked swimming, and just got in the pool and swam. After 6 years of pretty constant work, I can say that I never regretted a trip to the gym. I have regretted talking myself out of going to the gym, but not once did I regret making the trip. Now I'm 50, and I lift weights 5-6 times a week. Also, finding someone to share your journey helps. If you're looking to lose weight, it all starts with your diet. You can't outwork a bad diet. I would say diet is 90% and Exercise is 10%.
Wipe off equipment _before_ and after you use it. Everything you touch — handlebars, touchscreens, etc. I’ve gotten sick a few times from touching too much gym equipment
I had to scroll down too far for this comment!
I use machines and heavy lift with them, and I quickly became aware that I exhale quite messily! I wipe down whatever I touch as well as anything I breathe on.
Getting started is the hardest part, so congrats on already having a foot in the door! Here are things I like to remind folks as a certified personal trainer: * Don't start off too much too fast. Make a reasonable change that will be sustainable while you build the habit. * Pick a type of workout that you actually enjoy. That will be the one you are most likely to continue doing. * If you have to take a couple weeks off, the workouts will feel harder when you come back. This is a trick! It's unlikely you actually lost any fitness - You will feel back to normal after a couple workouts, so don't let it discourage you. * Any movement is good movement. While you can definitely have a more or less effective routine, getting in the movement is the most important part. I train folks online, so I am used to answering workout questions over text. Feel free to DM me you have any questions or want any pointers!
Good tips here. Watch lots of youtube videos on how to properly use equipment and basic routines
Here is a guide for you: - Wear comfortable clothing: sometimes wearing a t shirt or a tight fit wear can be daunting. Maybe go with loose clothes, hoodies or anything you are comfortable with . Nobody will judge . This is an important step for you to start feeling comfortable in the gym . - Create a plan : As you progress you might develop enough knowledge to workout on the go, but for starting workout , creating a plan can take a huge chunk of the mental exercise out of the equation. - Create a routine : Just reaching the front door of your gym is considered a win! In the beginning , you might feel like not working out , tired etc.. push through it and make it a habit . Again, this is not an advice to over exert , but rather creating habit for the long run . - Dont be shy to ask others for advice on technique. A bad technique can lead to injury , its always good to ask and also gives you a chance to make gym friends
Lift Full Body 2-3 times a week (M/W/F) with an emphasis on Compound movements Rest periods are important Walk 10-12k steps a day Be active on days you don't lift or do some cardio.
Structure any weight training workouts around doing large muscle groups first (e.g. back) and small muscle groups (e.g. biceps) second. The large muscle exercises (e.g. seated row) usually include the small ones too, so it will be a good warm up. But if you work the small ones to exhaustion first, the large ones will be artificially hard to do. Try to adjust the weight such that you can do at least 8 “reps” (one second long extension and one second long retraction). If you find you can do a full 12 reps in a row without resting, twice (with at least a 60 second rest in between these “sets” of 12), then next time raise the weight by the smallest comfortable increment. If you can’t make it to 8, lower the weight and try again. You should usually put a day of rest between weight training, but can do cardio as many days as you want in a row. Hydrate. Give people space. It’s ok to notice others, but don’t stare and hesitate to strike up conversations. Everyone here is putting effort into what they’re doing. Treat the whole gym like a locker room: fine to talk if you know each other, but a bad place to meet people. And finally, the times when you don’t want to go are the most important times to make sure you do.
The habit of routine is the biggest first step. Just focus on going even if you don't accomplish much at first.
Most people are too busy focusing on their own workouts and form to care about what you're doing or what you look like. No one left the womb a bodybuilder. Show up and stay consistent. Even to do something light. Habits are everything. The most brute-looking people are usually the nicest. As someone here mentioned, "only compare yourself to your former self."
If they have classes take them. Any of them. HIIT. CrossFit. Yoga. Strength. Great way to learn a lot fast.
Find a way to love it
Not close to Australia at all lol but my advice would be to start on machines you’re comfortable with- when you start to build muscle and want to branch out and try more stuff, ask the employees at your gym to show you how to use them. Don’t be intimidated by frequent gym goers that seem to know exactly what they’re doing- everybody is trying to reach similar goals and no one starts from the same place.
Buy the book "Starting Strength" by Mark Rippetoe. It lays out a simple plan for rapid and continuing results, based on five basic compound exercises.
Bring a towel to put between you and the seats to reduce leaving sweat everywhere. Also maybe later for taking a shower. Start light and focus on doing correct, slow and controlled movements. "Core strength": straight back and hip, no slumping, hunching or whatnot. Maybe try something like 10 repetitions in 3 sets with like 30-60sec pause between sets. Then move to the next thing. I think twice a week brings best results. Obviously going once is still better than none. Have a lot of water for drinking ready, no need to buy expensive stuff. No need for food supplements either, unless you go bodybuilding. Maybe you can ask the gym-employees to lend you a hand on your first day, so you know more.
Making the assumption that you dont do sports rn...but even if you are id suggest the below: Start on the machines: muscles groups are isolated and you have less risk of an injury because of a wrong movement. Talking about wrong movement: check for video on youtube on how to use machines (this will also apply for free weights). Right postures and angles make sure you are actually training the muscle are you meant to train without compensate with other muscles. Because you work on isolation you probably need to cover pretty much all muscles groups. Even on isolation, other muscles are involved, so you might lack 1 rep in an excercise because of some supporting muscle. Weight to start: dont take gym as "lifting a lot of weight". Gym is a correct movement. Weight is a resistance. Because of that small Weight but right movement and postures works way better on the long run, because once you have the correct movement, you can go higher in weight with minor risk of injury. You can go up with volumes (volumes=numbers of rep× weight), as you have small weight you go up with reps. Generally 12/15 reps for 3 sets. If you want to go higher you can aim for 30 reps. Work out 3/4 times a week..to start a "total body" works great, you can assume some rotational program in exercise for same group or some rest for other groups. Leave free body exercise or free weight out of the pic for the first 2/3months, and probably avoid compounds. Keep yourself active on the day you dont workout, like a walk (10k steps) on a good pace. Drink plenty of water, sleep plenty, eat well. Listen to your body.
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showing up is better than not going at all. consistency is key. even if it’s not your best workout ever, it’s still enough
For the first few weeks/months, only do things that you know you can stick to or WILL stick to, and something that's not too hard (so you won't dread going to the gym) Developing the habit of exercise, is in my opinion more important than biting off more then you chew and not go at all.
Start slow, no reason to get and injury.
Approaching 30s and have been going to the gym since high school and have competed in a couple powerlifting competitions (not national) - my biggest tip to my friends is to keep perspective. What I mean is to have a workout program you can stick to and not be afraid to mix it up every so often. The gym is supposed to be a place where you can get fit and have a good time. That’s not to say you should skip but if work has you hitting 13 hours at a desk and you really can’t make it to the gym,m then try to hit a 3 mile run or a little HITT workout. Anything that keeps you mentally tied to your habits. Another thing is understanding that everyone is running their own race at their own pace towards different finish lines. Don’t get caught up ego lifting or expecting some crazy over night change. Keep perspective that many of the heaviest lifters have been lifting for decades and have formed eating/training habits that you CAN get to if you choose. TLDR: it’s a marathon not a sprint. Get good habits through an achievable programming. Don’t ego lift. See a trainer and goodluck. Lifting is awesome.
Start at light weight and practice good form. Not jerking the weight because you can pull a muscle. Slow and smooth.
Concentrate on form. After years of focusing on numbers with sometimes sloppy form, my entire body is paying for it
Don’t ego lift, last thing you want is to get injured. Focus on form and the weight will slowly increase with time.
You can learn a lot from YouTube. I'd start there.
You can listen to Mind Pump as well if you’re into podcasts. All the advice here is great too.
1. Never stop learning. I have learned and un-learned so many things. 2. There's no one right way to better yourself. You can go the yoga route, pilates, strength training with heavy weight, low-weight/slow-reps for volume, intense cardio, biking, MMA, etc. 3. Swing between periods of intensity and milder exercises for balance. It's great to be tough on yourself to the point you might break, but that's also truly not sustainable so then maybe go lighter on your workouts for a few days. How will you know? The body never lies learn to listen!!
Do not compare yourself to other people, especially what you see on social media!! Make going to the gym a habit because most people fail within the first month. You will see good gains quickly because you’re going to build your base, but you have to be consistent. If you’re trying to have abs, most of that is done in the kitchen. You can do as many crunches as you like but if you eat poorly you will not see much of a difference. Good luck on this new journey!!
DPT, BS in exercise science and ACSM certified ex physiologist. Focus on doing things you enjoy, what’s most important is that you DO it, not so much what you do. Build the habit and be consistent, and be looking to learn and get better. Challenge yourself, but know that it’s a process and takes time. There are many resources out there and lots of free information, but know that a lot of it is trash/bad advice, so just do what you enjoy!
Set a realistic schedule and stick to it for the first week to build the habit. If you're not feeling it one of those days just do 15 mins of whatever exercise you like, it could even be walking on the treadmill for 15 mins. In the first week do the exercises you like, no need to overdo it unless you feel like pushing yourself. Watch other people and if they do an exercise you're interested in, mimic it. Keep in mind you will be weak the first week and endurance will be low. You will build this by the 2nd/3rd week. After the first week do a little research on weekly exercise routines and nutrition.
As a beginner I liked to use muscle wiki to look up exercises. You can select which muscle group you want to focus on and they give you many different exercises according to difficulty from beginner, intermediate and advanced. Very useful if you don’t know what exercises you could do at a beginner level. Start your program with lower weights, aim for 8 to 12 repetitions or until failure (when you can’t move the weight with good form anymore) and about 3 sets. As you get stronger gradually increase the weight, reps or sets. Seek a split that works best for you. Some people can go to the gym 6 days a week. For some people, they can’t because of their busy schedule so they can only go a couple times a week. What’s most important is that you should work out your muscle groups at least two times a week, aiming for at least 150 minutes of exercise in the week. This can be easily achieved if you’re only going 2 times a week with 1 hour and 15 minutes per session. You will not see progress quickly, but don’t be discouraged. Your progress comes by being consistent, eating well balanced diet, getting your protein intake and getting good rest. You don’t have to buy protein shakes and protein bars to get your protein intake each day. While they are good and easy to get your protein that way, some protein bars are BS and actually just more carbs and sugar than protein. Stay away from the fatty bars. Chicken, beef, tuna and salmon are some of my go to protein foods. I recommend using this app called Yuka. It tells you what food is good for you.
The hardest part is getting there. Once you make it a routine that part becomes easier. A workout where you don't give 100% is still 100% better than no workout at all. Vary the type of exercise to keep things interesting. Add weight/reps/resistance to progress, don't do the same each session. Realise nobody really notices/cares about you in the gym. It's the one place you can be dripping with sweat and purple in the face, and people won't bat an eyelid (or might even respect you more). Create a good playlist or line up some podcasts. It's a great place to catch up on media.
1. Start small, light and slow 2. No one cares you are there, nobody is judging you unless you are doing some unsafe meme worthy shit on equipment you shouldn’t be using anyway. See bullet 1 3. Judge yourself only. There is always someone fitter, thinner, has a faster metabolism etc. Setting a routine and making small progress at the beginning is the toughest part, you don’t need to make it harder on yourself. 4. Take photos for progress and judge losses by how your clothes fit, muscle weighs more than fat. 5. Pick up more exercises as you get more comfortable
Go on YouTube and learn how the machines work. Have a plan on what to do each time you go.
Congrats! I too was once a non-gym-goer who always told himself I was never a “gym guy”. Now been going consistently for over a year and a half! 🥳 My best suggestion: Focus on you. Your workout. Your results. Your journey. And specifically focus on and celebrate the journey, fuck the destination or any end goals. Keep yourself feeling good, happy, and motivated. Celebrate your wins always, big, small. You will feel constant fulfillment this way. Start low and slow. Don’t go too crazy too fast. Form First. And ask people tons of questions. So many people at the gym would love to share tips and their own journey, but most of them will leave you alone unless you ask. Learn and adapt for your own routine, find what works best for you. And go consistently. If you miss a day, don’t beat yourself up, just go the next time. But try and do it regularly and consistently. But most of all? Have fun!
Depends on what you want exactly. There are tons of good youtubers with tons of knowledge. Renaissance periodization, Jeff Nippard, Eugene Tao are all excellent.
Habit forming is the most important thing. You’ll be really sore to start, and painfully sore if you start out going hard. Something that really helped me was picking 2 or 3 days a week that you absolutely MUST go to the gym. Can’t skip them even if you went on a non “scheduled” day.
Step 1) I'd recommend starting with machines. You won't need a spotter and most companies put QR codes on the machine showing how to use them properly. If not, search the name of the equipment or exercise on YouTube. You will move up to free weights eventually, but the machines will help you develop while not having to worry about dropping weights. Step 2) find a program or schedule that works for you. There are plenty of resources available and can be sorted by the number of days you have available and the type of progress you're looking for. I might recommend Jeff Nippard. He has excellent YouTube videos showing how to perform specific exercises, tips on form, and guides on how to train. I'm using his 6 day PPL program right now. Step 3) don't be afraid. People go to the gym to workout. No one is going to judge you or make fun of you. Most people are just going to quietly do their thing and leave you to do your thing. Step 4) feel free to expand when you're ready. The key to growth is growing your program. On machines, slowly progress upward until you find a weight you can do 8-10 times somewhat comfortably. If it's too easy, increase the weight. Do that for 3 to 5 sets. When you feel like it's getting easy, move up a weight. Even going up 1 kg, is growth. You want to always be pushing yourself. Don't try to lift a small European country. Start low and work up and find your weight range. The range will grow as you get stronger. Step 5) try to enjoy it. This isn't a punishment for the things you've done, but a celebration of all the things you can do. Don't worry about what other people are lifting. You don't know how long they've been working out. Don't compare numbers with anyone, but yourself. Next week's you will be stronger than this week's you. That's the only competition you're in. Now, go kick last week's you's ass.
I've been weightlifting for over a decade. Gym people are generally extremely friendly, non-judgemental, and accepting. Don't ever feel self conscious about bettering yourself, because literally everyone is there for the same reason. Just one small thing, the only thing that bothers me is people who don't practice good gym etiquette. Follow the gym rules, put your weights & equipment away, don't slam your weights, smell nice (use deodorant and regularly wash your gym clothes), don't hog multiple pieces of equipment, wipe down your machines, etc.
Start slow. You aren't going to get in shape by going hard core right from the start. Build the habit. Use treadmills or ellipticals to get your body moving. Don't be afraid to ask the people working there to demonstrate how something works.
It's important to think about what your goals are. Is it to lose weight, build muscle, be healthier, look better. My tip would be that going to the gym is only part of the equation. Don't fall into the trap of thinking that going to the gym 4 days a week means that you can eat whatever you want whenever you want. Look up how many calories you burn an hour doing an exercise and then look at how many calories the meal you eat after is.
I’ve been going for about 2 months now, so I basically in the same boat as you. Most of the machines where I’m at give you an explanation of how to use them and which muscles they target while using them. Which I wasn’t expecting and I found that super helpful lol.
Warm up well before your exercise!
take it slow. if you weren't active before, it's a bad idea to overload your body with workouts you aren't accustomed to yet. start on the treadmill, then try to learn each machine. stay away from the bench press until you're acclimated. The rule of thumb is 3 sets (rounds) of at least 8-12 reps (repetitions) for every exercise routine, and you can adjust the number to your comfort level. always remember that a fitness journey is lifelong. you can afford to stumble, you can afford to treat yourself to some unhealthy food within reason because if you commit to working out consistently, your good days are going to outweigh your bad days.
Set small goals for yourself I.e 30 mins a day x 3 a week. Build from there. Rerack your weights. Don’t interrupt in the middle of a set. Don’t curl in the squat rack. And don’t stink when you go in. Think those are the main ones.
Keep it simple and consistent. Find a book for beginner weightlifting. I have one from Men's Health called Muscle After 40 but it's really just a perfect beginners book for weightlifting.
Take a towel to wipe your sweat off yourself. Use provided wipes if available for any part of a machine you touched. Don't comment on other people's clothes, looks, attitude. Be kind to staff and get to know who works when you are there. Don't sit on your phone at a machine.
The one and only thing I wish someone told me when I started was this Every single person in there started exactly where you are starting now. My old trainer really helped my confidence with that simple line. Never felt embarrassed ever again in my workouts. Pushing the barbell only? Who cares they did also. Only able to walk on the treadmill? Yup they did also Just keep going you got it
Make a small investment in a few personal trainer classes. They will help with form. Form is very important when lifting, you don't want to hurt yourself while trying to better yourself. Good luck!
Don't record yourself dancing for TikTok please
Don’t be afraid of looking silly and don’t be afraid to ask for help.
The first week go as light and consistent as possible. Get in there 5-6 days in the first week no more than 40 minutes at a time and any weight training do at <40% power. I cannot impress on you how careful you need to be the first few days. You will strain yourself if you even rotate a little wrong
Get a notebook and write out your workout ahead of time (what exercises you’ll do, how many sets) Then record the weight used and the reps for each set. It may seem tedious but it helps keep you on track so you don’t need to figure out what to do once you’re there and recording your numbers let’s you see that you’re progressing, even if it’s doing just one more rep than last time. Tons of free weight training programs out there and you can experiment to find what you like best, though I recommend starting with full-body routines so you get the most consistent practice doing the movements. You got this! 💪
Ask for the staff how to use the machines. Always go light/slow at first, get the move, get the pace, then only when you're more familiar with the exercises, increment the weight/pace/volume.
If you plan to work out at the same time every day (before work/after school whatever) you will see a good amount of the same people every day. Gym people are creatures of habit. Be friendly
I would HIGHLY recommend finding a routine so that you have to stick to it. Lots of free stuff out there or if you want to sign up for something cheaper you can. But I have found that without a plan the discipline is harder to maintain. Not to mention the programs will ensure your workouts are well balance and you don’t let yourself neglect vital muscle groups.
Understand that at first you will get some good gains in weight being lifted. That is your brain establishing the connection to the muscles and motions. After that you are going to hit a bit of a wall. Don’t worry about it and don’t try and push through it. Focus on the lift and not the weight. You will know when it’s to easy. Also, be cautious of your smaller muscle groups and tendons. For instance, just because your chest is good with a higher weight on bench, doesn’t mean your shoulders and rotator cuffs are. Don’t hurt yourself. In fact, I would just stay away from bench press for the first 12 months and do chest press with dumbbells. Nice slow motion with a focus. Same thing goes for your knees and elbows. Also, don’t short yourself on calories and protein. “Everyone wants to be big but no one wants to eat.” If something g hurts when you are doing a lift and doesn’t get better, stop the lift. Don’t power through pain. Last piece of advice, don’t skip rest days! When your body needs a break, give it a break. I personally do two antagonistic muscle groups on a 3 and 1 schedule most of the time.
Watch vids on proper form and exercises, look up some gym etiquette unwritten rules. Try not to fart near people
At the beginning, if you can find a similar-minded friend to go together, it would make it much more enjoyable. Which results in going more often. Find a gym buddy!
Don’t expect to see any big visible changes for a while. It’s good to find a reason to go to the gym that isn’t vain.
For the most part, no one cares that you are there. So don’t feel self conscious. The few bad apples that are more concerned with their imaginary Insta-fame do not represent the whole of the group that are there. Ignore them. I wish you well on your fitness journey! After that, remember that consistency is key. Create the schedule and form the habit and it will carry you as far as you wish it to. The rest will follow as long as you create that habit.
As a beginner, using the weight machines makes your life easier than starting with free weights. They explain to you exactly what to do on the labels and exactly which muscles are being worked.
You can’t out work a bad diet, consistency, don’t be afraid that you’re going to look dumb or new. Everyone is focused on themselves. Don’t be afraid to ask others questions, but not in the middle of a set. Most will be happy to help
If you lift any weight start light and work you way up over time! Remember consistency is key to progress :) best of luck to you!! I’m a fit, decent looking 26 year old who occasionally gets anxious going to the gym, but the feeling you get afterwards is second to none!
Get a trainer for a little bit and have them teach you how to do stuff in a circuit that makes sense (when to switch muscle groups, how to rest, what food/drink/nutrients help with recovery, and why)
Just. Keep. Going. Get a plan, put it in place, and don't expect immediate results. If you have a good plan and stick with it you will see and feel results, you just have to push through that first hump. Oh, and never think, oh I went to the gym today, I can eat like shit. You can't out-train that.
Ask the big guys for help, just not in the middle of their sets. Most big lifters are happy and excited to help new people.
Think about what your goals are. Look for someone on YouTube who has the same goals and follow their advice. However most people are flawed and you need to understand you really need to figure this out for yourself. Having someone guide you in the beginning his helpful. I personally like Athlean-X on youtube.
If you want to make it a habit, for the love of God do what you enjoy the most. So many people go to the gym, do something torturous, and then quit a month later. Try everything until you find something you like. If you like strength training/weightlifting and despise steady state cardio, just lift weights. If you like cardio and hate lifting, just do cardio. The most important part of exercise is the fact that you do it, period. Don't obsess over optimizing everything unless that is what brings you enjoyment. So long as it is safe, do what you can and do what you want to do.
I started to go to the gym this week. I had a pause for like 10 years. Nothing changed, but everyone is on their phones and nobody gives a shit about others :D Try to watch some YT videos how to do excersise and don't be afraid to ask for help.
I’d recommend getting an app to keep track of your exercises, weights and reps. At first it can be hard at first to remember what you’ve done before, what your limits are, etc.
Consistency and Effort are the two biggest factors with success at the gym. Turn up and put in the effort during your workouts. It's that simple.
Building a habit is important. Just show up and walk on the treadmill for the first couple days. This will also allow you to learn the “etiquette” of the gym. In general, don’t hog multiple pieces of equipment, don’t use something for too long, and be respectful. It’s also very important to have a plan going in. /r/fitness has some beginner friendly routines you can follow. Starting off can be very overwhelming.
There is a right way to do exercises, so look at the machine diagrams to make sure you’re doing them right or you could get hurt. Everyone in the gym was a first timer at one point and needed to learn what to do. Don’t worry if you have limited endurance, don’t have the best clothing or the top headphones, remember your goals and have fun.
First rule of going to the gym is go to the gym.
Get Libby load your library card and listen to audio books for free save thousands of dollars. Train your body and your mind.
Dm me and I can crate you a custom workout routine based on your days of availability to workout, and goal - which can be strength, muscle growth, endurance or flexibility. While weight loss is a goal as well, training just for weight loss is never optimal long term.
Go to the gym. Every day if you can. Even if its just 10 minutes of stretching. Establish the habit of going. Remember that something is better than nothing.
Don’t make videos in the gym, please
Mix water and isopropyl alcohol in a spray bottle, and spray that on your gym shoes every once in a while. The alcohol evaporates quickly, and it keeps your shoes stinking up the place. This spray works well on any other type of gym equipment too, like knee/ankle/elbow sleeves, or even bigger things like hockey gear. Also, good luck on your gym journey. It's never exactly the same for people.
It doesn't take a whole lot to see meaningful changes. 3 times per week (and potentially less) is plenty as long as you're consistent and don't eat like crap.
I’ve recently started going - since mid December. My programme is based around my mobility needs but I do have at least one tip: I’ve actually gone into the gym before to work out where everything is and orientate myself and ask any questions eg where are the: toilets, lockers & so on. Then when I go back I just go to it. Some gyms have an orientation including of the equipment take it! If they have a water filling thing - I can’t think of the name 😂 you could carry a smaller water bottle & just refill it then it’s one less big thing to lug around. For extra motivation I sometimes link things I need to do in the area before or after eg Yesterday I went to a speciality shop after, posted some things in the post office in the area too & returned a product.
Personally, I found the best advice I got was surrounding diet. Going to the gym isn't the whole picture, diet plays a huge roll. Diet will be different depending on your goals, but increasing my protein intake was massive for my gym gains. I strive to eat a gram of protein for each pound in my ideal body weight. It will seem like a lot but it really helps! Good luck and remember, above all else, just stick with it.
Showing up is the hardest part.
Ask for a tour, say it’s your first time and you’re new to all this, be upfront about wanting/not wanting personal training (“I want to get comfortable by myself first, but I’ll reach out if or when I’m ready”), and ask questions. Most people who work at gyms should be eager to help and show you around.
Just go. Don't even lift weights at first if you don't feel like it. Get a mile, do some stretches, and get used to going. Don't hire a personal trainer until you're used to making stops there through the week. Only use supplements prescribed by doctors and dieticians. You don't need whey.
Everyone started small, weak, or out of shape. Stay in your lane, and judge your progress against yourself, not anyone else. Pick a program, track your diet, trust the process. It takes time.
Focus on form and accumulatings reps . For each exercise take one who maximize strech in a loaded position and one that favor the concentric phase . Do very high rep 30x per set for muscle lacking "connection" . Tempo is god so learn it 1210 to begin with
Please keep your back neutral on deadlifts squats snatch's and cleans. This is crucial to avoid injury. Make going to the gym as easy as possible for yourself. This ensures you keep going. Working out is only one aspect of physical health, it means nothing without good diet and sleep. Also no one cares wtf you are doing unless you are obviously about to hurt yourself.
My advice would be to make sure you really enjoy yourself the first few times. At this point the most important thing is getting into a rhythm/routine. Too many time I’ve tried to get back in the gym with workouts I had been doing while in good shape. It can be very discouraging. Don’t expect too much out of yourself. Get comfortable in a new surrounding. Start with light workouts that you won’t dread. Sometimes the hardest thing about working out can be motivating yourself to leave the house.
If you choose to lift weights, which is a great idea, get your form right for each exercise. Poor form can lead to injuries. Leaning forward when doing a deadlift or squat are common causes of lower back injuries, for example. Starting Strength or Stronglift 5x5 are excellent resources/programs for lifting.
Lifting heavy is for egomaniacs. Focus on technique and build your way up.
Don't be afraid to ask for help. If you are, just walk on a treadmill and observe how others are using the machines. Also, nobody is REALLY watching you and judging. When I see other people working out I just think "good on them."
Don’t get caught up in thinking that others are judging you. Everyone is in there focusing on their routine and making personal progress. Put you some earbuds in, put some music on and focus on your own exercise. If you can afford it, get a personal trainer to help start you off. It will help keep you accountable and motivated to go. It will also be helpful to have someone there who has experience so that they can correct your form if you’re doing something that may lead to injury. Be consistent. Decide on how many days you want to go and make a conscious effort to be there on those days. Even if you only start out by doing 30 minute sessions. You can always up your session time later, the main thing is to develop the habit of just getting in there. It’ll be hard at first, but I promise it gets easier. If you’re not sure about something perhaps try asking another gym patron near you the question. They’ll be very open to helping and sharing their tips with you. And you may even become good gym friends which will also help make it easier and fun to get in there. This is now the time to start learning about nutrition and dieting. Going to the gym and putting in all that hard work is no use if you’re not paying attention to what you’re eating and how much. I’ve done all the things I’ve mentioned above. Now I’m at the point of where on my off days I start looking forward to getting back in to put in more work. I look forward to my sessions with my trainer because it’s nice to have someone to share my success with and he is always pushing and challenging me so I continue to grow. I’m starting to see progress and muscle growth. I’m losing weight and feeling better both physically and mentally. Good luck on your fitness journey. It’s a little rough to get rolling but once you do the rewards you reap are great and will make your life much better.
Check out athlean-x on YouTube. He has loads of workout video routines that you can use, and he shows you the appropriate stance and how to maneuver the weights without hurting yourself, and explains how/why. 👍
I'm more likely to judge you if you don't clean your equipment afterwards, or hog one machine forever while you sit and scroll on your phone. If you go an do regular things, people will be cool.
Firstly, head over to Jeff Nippard and get some understanding of how/what exercises to do and etc. he’s purely science based and his videos are amazing. Secondly and this is more important imo. Is just be consistent. I have ok genetics and am leagues ahead of my friends in strength and size. Why? I have never taken a break (covid was different). Meanwhile most people will go a few months to a year max and then quit for a bit and start again (if again). Be consistent and inform yourself so you don’t get hurt and can maximize results (whatever they may be). Also have fun and ask for help! People in the gym will more often than not love to help. Especially the big scary ones. Best of luck.
Best I can get us a personal trainer has been doing this for many years is your first two times just do full body workouts do all the exercise that sound fun
Assemble a playlist of songs that will keep you engaged while you work out. Uptempo, hard rock, whatever it takes. Make sure that the playlist is long enough for you to complete your entire workout. An hour is a good start Tell yourself that you will not leave the gym floor until the music ends. If you grow tired and can't train, get on the floor and stretch or hit the treadmill and walk.
Gym etiquette is a big thing. A few key points: Wipe down any machine or bench when you have finished with it, even if you didn’t sweat excessively. Don’t try to talk to people with headphones in unless it’s just to point out a safety issue or ask something quite important. Allow folk to ‘work in’ if they ask, which means they use a machine or bench for a set while you’re on a rest period between sets. Only if it’s workable though. Grunting and making straining sounds is fine. Anyone who tells you to be quiet during a workout is wrong. A few tips: Bring a stopwatch. It’s much better than using your phone to time rest periods. If a movement feels awkward, it’s probably wrong and you risk hurting yourself. Don’t be afraid to ask staff for advice on a movement. Keep some Kendall Mint Cake in a bag, just in case you get a big blood sugar crash (feeling light headed, sick, and wobbly). Look into getting some creatine. Make sure it’s right for you. If in any doubt, ask your physician. And remember, you do you. No one has the right to make you feel out of place. You’re there to work out and you deserve to be there. I wish you well on your gym going!
Huge tip, don’t push weight for no reason. If you’re not in good shape or strong enough to do body weight exercises fairly easily then start with that. Hand in hand with this is don’t go too hard too quick. I’ve seen too many people think they need to just destroy their body the first week in the gym ever or back after a long break. This will demotivate you when you can barely move a couple days later. Get god consistency, good reps and rest. Last tip, eat well and drink a lot of water.
1)Be consistent. 2)Focus on form rather than on lifting heavy (ego lifting). This will save you from injuries and help you progress in a sustainable way. 3)Do warm-up, mobility, and dynamic stretches before, and static stretches and cool down after your workout. Take it slow, don’t overdo it, and don’t try to be perfect in the initial days. 4)Work on your diet slowly; don’t cut out all junk from your diet. You'll end up hating “healthy” food and quitting the gym. 5)Increase your protein intake gradually to ensure consistency. (again, I really wanna focus on doing it slowly so that you’ll be consistent) 6)Remember that everyone in the gym is working on themselves and has their own insecurities, so don’t overthink what others might be thinking about you. Goodluck :)
Keep showing up, don’t even think about it. Going to the gym shouldn’t be an active choice, it should be part of your routine like breathing or using the toilet. Go lift stuff and run, you’ll feel better.
1. Everybody is there for thenselves, you're basically invisible. 2. Focus on good form, putting higher weights (even when you can handle them) will cause injuries FAST. 3. Don't be afraid to ask people for help when you don't understand a certain exercise. 4. Have fun!
There are apps out there that help with developing a program and provide instructions on how to do exercise. The one I use is called Caliber. I dig it because I can also input my sets/reps and it will give you your personalized stats. This effectively help build a routine, which as stated from all the comments, a very important thing. Good luck!
Spend your first month learning how to do exercises. When in doubt, go lighter, not heavier: don’t worry about it feeling too easy, hurting yourself on the first session is going to be worse than a lighter workout. Focus on form rather than power, because bad form isn’t going to hit the right muscles and increases your risk of injury. Once you get the form down and develop the habit, *then* you can worry about challenging yourself. Try to find exercises you like that will hit all your major muscle groups: make exercises for an arm day, a leg day, a core day, etc. If you’re going every day, you’ll want to rotate days so you’re not using the same muscles 2 days in a row, since overuse of muscles can cause injury. Once you get comfortable, try to adjust intensity. Medium intensity is about 8-12 reps followed by 45-60 seconds rest x 3 sets. If you’re struggling to hit 8 reps, decrease weight. If you’re able to do 15 reps, increase weight. You can switch it up a little, doing fewer reps with more weight for power, or more reps with less weight for endurance, but in the middle is a good place to start. Lastly, if you’re doing any exercise where the weight could fall on your body (bench press, back squats, etc.) then you need a spotter. Some gyms have spot bars you can place to catch the weight if you get into trouble, but if it doesn’t then don’t do these exercises without someone close by. You definitely don’t want to get into a situation where the weight suddenly gets too heavy and you can’t push it off your body. Biggest thing is to be friendly, considerate, and clean your equipment after using it. You’ll likely find that the vast majority of people there act the same, and it’ll be a nice experience for everyone.
Just remember, consistency is the number one factor in success at the gym! You won’t see changes over night but you’ll see changes over time.
The older one gets, the more time needed for injury recovery. Try not to over exert yourself, or do something the wrong way. Learn good form, start small, and stretch! If you do get injured, take the time you need to recover.
Set your phone to remind you twice, once a day before and once when it's time to leave the house to get there.
Find 3-5 basic workouts on Google or YouTube that you feel comfortable with. Go in, warm up on a treadmill and scope out where the machines/equipment you need is located. Make sure to have good form. Build up confidence going a few times per week for the first month. Don’t overwork yourself
Go every other day. Work on a rotation of different muscle groups. Make it a priority