Gym novice, advice needed

agis41

Hi all, I've just joined a gym, pretty scarey if I'm honest. Love some advice on what exercises work for you ? Looking for weight loss and toning, thanks

quiksylver296

What worked best for me was having a plan before I walked in. I found a strength training program that interested me, Stronglifts 5X5, downloaded the app, researched the lifts a little, and then went into the gym and did my workout. Headphones in, world off.

The app laid it all out. I just did what it told me to.

THeADHDTurnip

Yeah as mentioned , start a 5x5. Look on YT tutorials on how to perform the movements correctly. Work on it, slow and steady with the race.

Also, wipe the benches down and re rack your weights.

jesse_323

For strength training, I agree on the 5x5. It's what I'm doing and it's building a good strength base for me. Yes, the gym is intimidating at first with all of the equipment and people there who are obviously bigger, stronger, and in better shape than you.

What I did was, before I started a real program, I would go and just hop on the treadmill for about 20-30 minutes and kind of scope out a machine or particular lift I was going to be doing and watch how people did it. Then when I was done with the treadmill and confident that I knew how that exercise was done, I would go try 1 or 2 machines/lifts out. After a few sessions I had tried out all of the lifts in my program and was ready to start. Now I just go and knock out my program and leave. Try a little at a time, also don't be afraid to ask people for help. One of my biggest fears was doing the exercise completely wrong and looking stupid... lol but no one really cares because they are focused on their own workout

cwolfman13

There are numerous, established beginner programs out there to choose from. SL 5x5 is a solid program but it is geared towards optimal strength gains...it is essentially an introduction to power lifting. If that's your thing, or if you want to make some really great linear strength gains, it's a very good program for that, but there are numerous other options out there that focus on different things.

I do think it's important to run an established program though...just doing your own thing is likely to be very inefficient and can lead to other problems like muscular imbalances, etc. Running your own program requires quite a bit of knowledge and experience.

As far as losing weight goes, that's going to come down to your diet more so than what particular exercise you're doing. Toning is simply having some muscle and losing the fat that is covering the muscle to reveal definition.

taco_inspector

Lots'a good reading in this thread ---> http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you ; plenty of research links and anecdotal stories as well.

Like everyone is posting here -- diet will determine weight loss (or gain) and a good progressive resistance program will help you to retain your body's muscles and bone density along the way.

mookybargirl

I also started off with 5x5. Used an intro session to talk me through deadlifts and squats then just grabbed someone here and there to show me as I tried something else to add in. Helps to have useful staff on hand who don’t mind spending time showing you how to use things. Don’t be shy to ask for help. Everyone was new at one time......

jessef593

Eat in a deficit to lose weight and tone. Which are honestly the same thing.

I also second a 5x5 program for a beginner. Just started my gf on one acouple weeks ago. She said it seemed like too little at first. Yet this week she says how sore she is. It’s the progression that matters. Take it slow

DebLaBounty

Make an appointment with a personal trainer at your gym for a free introduction to the equipment and ask for some suggestions.

SonyaCele

strong curves and new rules of lifting for women are also to great beginnger/novice programs and less intimidating than 5x5 and its barbell compound movements.

netbayjones71

I agree... if you've never done any strength training and are not familiar with working out, you should do at least an hour one on one with one of the trainers. From there, you will get familiar and more comfortable. I use pinterest a lot to find workouts to do either with the machines or free weights.