New to Gym, what equipment is best to start out on?
Reannamated
Posts: 5 Member
Hi, I'm back on the site after a few years break. I finally joined the gym near my house and have been going almost daily. So far I've acquainted myself with the bikes, rowing machine, stair climber, elliptical and the treadmill. On the bikes, I've been staying between 18-22 mph and usually do the rolling hills program. The treadmill, I usually do inclines between 7 and 12 so far at about 2.5 mph. I want to get into weight lifting and adding in some strength training about twice a week to start. I just feel like I'm clueless as where to begin, what machines to use initially? I would appreciate any help that you may have to offer. My gym sessions have been around 1 hr 30 mins to 2 hrs. I'd love to make the most of that time.
Also, what is the deal with the dry sauna? Should I be using that? What benefits are there to it?
Thanks in advance.
Also, what is the deal with the dry sauna? Should I be using that? What benefits are there to it?
Thanks in advance.
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Replies
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learn to use the free weights 8
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Welcome. Follow any of the proven strength programs mentioned here daily, like NROLFW, Stronglifts, etc. Someone will be around soon to post the complete list.
Or hire a good personal trainer and get a customized routine.
1.5 hours almost daily? Be careful not to burn yourself out.
Don't know about dry saunas, sorry. Try searching the forum, or google.
If you need more help, state your overall goals.
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learn to use the free weights
^^^^^This!!!!
Here's a little eye opener. Look around the gym. See the people on all the cardio equipment, then machines, then free weight section. Which ones are in better shape??? Cardio is great...for your heart (that's why it's called cardio) and stamina, weights help you get into amazing shape (still do cardio too).2 -
Search and find a beginner weight lifting program, I like Strong Lifts 5x5, and try it. If you like it, continue, if you don't, try another.3
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Thanks for all of the advice. 0
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The dry sauna is great for detoxing through sweat. I also found it to be very relaxing after a workout. I also used to wet my hair, put a good conditioner on it, and cover with plastic wrap or a shower cap for a bonus deep conditioning treatment! Just be sure to drink plenty of water and be careful how long you stay in!1
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Great advice for free weights. Also, I would advise to go in with a structured program.2
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Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.1
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Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them2 -
Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
I like them for unstable pushups... It's a nice transition when working core strength towards 1 arm pushups
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Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
Yes they have their place but I've seen a lot of inexperienced trainers use them for dumb (And potentially dangerous things) like back squats (thankfully not olympic bar but the shorter fixed bars)3 -
This is actually a very effective guide for beginners and experienced lifters alike. http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0
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What are your personal goals, @Reannamated? Do the things that help you reach those goals.
If you want to run a marathon you would do a different workout than if you want to be a powerlifter. If you just want to lose weight, a good whole body weight work out 3X a week and incorporating some cardio will work.5 -
singingflutelady wrote: »Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
Yes they have their place but I've seen a lot of inexperienced trainers use them for dumb (And potentially dangerous things) like back squats (thankfully not olympic bar but the shorter fixed bars)
that would be an issue with the inexperiended trainer, not the bosu ball. I've seen inexp and bad trainers do lots of dumb things with any piece of equip.2 -
Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
funny thing that happened when I used a bosu ball in class this one time. we were doing toe taps I stamped a little to hard and flew back onto my butt. how embarrassing. but back to op question I agree get a PT to set up a programme done. it's your safest bet0 -
As others have mentioned, a mix of cardio (for cardiovascular health) and weights (muscle retention, strengthening joints, etc) would be a good place to start.
If possible, I would see if someone is available to show you correct form with weight lifting if you go that route. Nothing sucks more than being sidelined over an avoidable injury.0 -
singingflutelady wrote: »Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
Yes they have their place but I've seen a lot of inexperienced trainers use them for dumb (And potentially dangerous things) like back squats (thankfully not olympic bar but the shorter fixed bars)
Wow, now that's insanely dumb, and an injury just waiting to happen. I use them for glute/ham raises and planked abdominal curls as the addition of having to stabilize while preforming the movement adds to the workout. Because I'm lying down or in prone position, if I fall off, the only injury I would suffer is to the ego.0 -
At the moment, my initial goal is to start losing some weight. Ideally I have about 30-40 lbs that I would like to lose and like to tone up. I know that weight lifting definitely helps with weightloss and maintaining it. I was just unsure if I should kind of use the machines to get my body used to being active again. I definitely do not want to get injured. I broke my leg and ankle 2 years ago so I have metal screws and rods on both sides of my left ankle. So definitely not running a marathon and I would like to avoid any jumping exercises. Overall goal is just to have a tone look to my body and be slimmed down a bit. My daughters are working out with me, one is 16 and the other is 18 and they're just trying to start adapting better habits about their diet and body activity levels which is good.0
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Barbell is the best and it's not even close.
Squats, deadlifts, bench, press, and eventually powercleans will give you more than enough training.4 -
Reannamated wrote: »Overall goal is just to have a tone look to my body and be slimmed down a bit.
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.
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Cherimoose wrote: »Reannamated wrote: »Overall goal is just to have a tone look to my body and be slimmed down a bit.
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.
what? she expressed an interest in strength training , and you are discouraging her from that? I completely disagree that 95% of a toned body comes from weight loss. And i'm not a strength coach. A healthy fit body comes from diet AND exercise.5 -
Cherimoose wrote: »Reannamated wrote: »Overall goal is just to have a tone look to my body and be slimmed down a bit.
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.
what? she expressed an interest in strength training , and you are discouraging her from that? I completely disagree that 95% of a toned body comes from weight loss. And i'm not a strength coach. A healthy fit body comes from diet AND exercise.
^^^^^ All day!!! This.
I hate the term "toning". There's no magic toning diet. It's fat loss/muscle gain.
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Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
Simple bodyweight squats on the bosu are challenging in a totally different way to heavy barbell, plus press ups.1 -
Cherimoose wrote: »Reannamated wrote: »Overall goal is just to have a tone look to my body and be slimmed down a bit.
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.
I really have to disagree with looking toned just from losing weight or even cardio alone. I've lost weight previously from doing just cardio & diet and did not look toned, maybe slimmer or skinnier but definitely not toned.2 -
Cherimoose wrote: »Reannamated wrote: »Overall goal is just to have a tone look to my body and be slimmed down a bit.
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.
Seriously no, I wish I'd started weight training far earlier than I did. I am now at least a stone heavier than I was the last time I was a UK 10/12, and look so much healthier (and stronger). This photo shows the difference between when I started serious lifting and a year later, there's only 40lb difference but it looks far more.
To the op, choose a beginner lifting program, I started with Stronglifts, get someone to teach you form and get to it, it's very unlikely you'll regret it.
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Squat/ push/pull/ hip hinge. Progress from body weight to kettle bell to bar. Most gyms offer a free training session use those to learn those fundamental movements. And if he/she walks out with a bosu ball punch throats and ask for another pt.
Whats wrong with bosu balls? i've added them to my workouts before, you can do some cool stuff with them
Simple bodyweight squats on the bosu are challenging in a totally different way to heavy barbella really bad idea, plus press ups.
Fixed it for you2 -
Cherimoose wrote: »Reannamated wrote: »Overall goal is just to have a tone look to my body and be slimmed down a bit.
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.
I also disagree with this. I've done it both ways, first time just diet and light cardio resulted in poor body composition. I was not "toned" at all and nowhere near happy.
Second time diet and weight training and my results were phenomenal. Very happy.
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Cherimoose wrote: »
no, this is what you told her :
Most of your results will come will come from losing the 30-40 lbs, which means eating fewer calories than you burn. Honestly i think you're expecting too much from exercise - and that's coming from a strength coach. If you did zero strength training & cardio, but you lost the weight, i think you'd be pretty happy with how "toned" you got. If you choose to do strength training, get your doctor's approval first, and try to work with a reputable personal trainer to check your form, since your left ankle might not dorsiflex properly on squats. Fortunately about 95% of your results will come from fat loss.. which won't happen in the gym.0 -
So, I just joined the local Y and am working with a "coach".
I think the advice he has given me is good, but I'm just starting out.
They have 13 circuit weight machines with resistant bands, so no actual weights. They have the standard machines and then they have free weights.
He wants me to do 4-6 weeks on the circuit machines, then 4-6 weeks on the machines and then, once I have a bit of muscle built up, move to the free weights. He did have me lift weights etc. in the initial interview and watched how I lift and that I have stability issues while lifting. So he does figure going straight to the free weight could lead to an injury. As I said, I think the plan makes sense.
My goal is to do a triathlon in 2018, so the weights are 2 days a week and not my main focus. Your goals may be different.0
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