Gym virgin - tips please!
Katleskin
Posts: 111 Member
After losing 40+ lbs over the last 7 months (with a combination of walking/swimming and calorie counting) I've decided I'm now feeling fit and confident enough to join my local gym. Primarily I'm interested in weight lifting because I like the results I see on here, also I have a cross trainer at home and figure I get a fair bit of cardio with that and the swimming, though I'm not ruling it out.
Aaaaaanyway, I have my induction on Tuesday so, in the meantime, what tips do you guys have for me? What do you wish someone had told you before you started going to the gym? What do I need? What should I do? What should I NOT do? Do I need a 'program'? Do I need to cram protein in me as soon as I finish working out? Funny or serious, I don't mind. All suggestions welcome :-) .
Thanks!
Aaaaaanyway, I have my induction on Tuesday so, in the meantime, what tips do you guys have for me? What do you wish someone had told you before you started going to the gym? What do I need? What should I do? What should I NOT do? Do I need a 'program'? Do I need to cram protein in me as soon as I finish working out? Funny or serious, I don't mind. All suggestions welcome :-) .
Thanks!
0
Replies
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Here is one tip for you.
Google "Gym Etiquette" and check out some of the recommendations. I found it helpful when I started out in the weight room.
Here is one link for starters:
http://lifehacker.com/this-graphic-is-everything-you-need-to-know-about-gym-e-15840883800 -
Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
Try not to make your supersets so crazy that you need a ton of equipment. Not only will you get in the way, but it makes you an equipment hog. I used to go to a very small gym, and the squat rack was in the middle of the only open area. A girl would come in on Sundays and take over the entire open area with various sizes of dumbbells, yoga mats, and steps. There was barely enough room left to squat.0 -
Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
Yes, for the love of all that is holy in the gym, please re-rack properly. It's just common courtesy.
Also, about OP comment concerning stuffing yourself with protein after a workout: clinical studies have shown that timing of protein intake has no effect on muscle gain (http://www.jissn.com/content/pdf/1550-2783-10-53.pdf). What matters is overall protein consumption - you need to consume more protein than maintenance levels in order to build muscle. You don't have to stuff yourself with it, but your protein intake over the course of your day needs to be sufficient to sustain muscle growth.
What do you need: Only yourself and clothes, and probably a water bottle. Music if you want it. That's all I take to the gym.
Program? It's good to have direction. I prefer StrongLifts 5x5. Great for beginners, ramps up to intermediate. It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.0 -
You need a lock; either the kind with a combination or a key. If it's a key, rubberband it onto your water bottle or wear it, even while in the shower.
If there is towel service, get one to stand on when you dress/undress. If you shower there, bring shower shoes and a shower cap if you want one; soap and shampoo too. I got a mesh bag to keep them in so they don't mold when they are wet.
Bring a water bottle; the kind that doesn't spill. You can fill it there. If you tend to have senior moments, stick the combination to your locker on the bottom of your soap container AND your water bottle, because one will always be out with you.
Use 2 towels when you shower, for your top and bottom separately, and so they don't fall off and flash everyone, keep them on with large banana hair clips.
It's very handy to keep separate make up wipes, lip gloss, extra moisturizer, etc in your gym bag, so you aren't transferring things back and forth a lot. Bring extra underwear too. Make a list if you think it will help - certain clothes for spinning, weight gloves when you lift, etc. You don't want to carry 10 tons of things around unless you need them.
Be nice to the cleaning people and the desk people & tip them at holiday times. Learn their names if you can.
Don't use your cell phone in the locker room, it's against gym etiquette. If you have an outside pocket of your gym bag, keep your id and lock in there so you are easy in, easy out.
In the wintertime, if you are freaked out about your coat walking away, get a 2nd lock and stick things in a 2nd locker. Try to be unobtrusive about it.0 -
If they haven't given you a tour, ask for one at the front desk.0
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Go on with a plan of what you are going to do. It gives you confidence and helps you make the most of your time there.0
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Go in with a plan. Keep a small notebook if you lift so you can see progress. Change it up every 8 weeks or so.
Get in amongst the free weights, don't be self-conscious. Who cares if there are lots of guys?
Get a trainer to at least help you set up a program, if you're not confident to do it yourself. One session will save you heaps of time.
Also, free weights, did I mention?0 -
All excellent replies. The lifehacker graphic is pretty exhaustive. And funny.. Etiquette goes both ways - if someone is making you feel uncomfortable, talk to management.
It is great to walk in with a program and a trainer and everything planned out, but don't let that stop you. Google for beginner routines and try one or two exercises to start. Go for form over weight - I've seen people try heavy weights with terrible form. I've seen others who obviously have been lifting a long time do several reps with no weight to imagine the move, then start lifting. Over time you will see women lifting weights and men doing yoga.0 -
Don't be afraid to ask someone to show you how something works. 99% of us started dumber than a door nail on how some of these machines work or best type of exercise to do.
However, be respectful of peoples time. I don't mind at all showing someone something between sets...but if I have to take more than 5 mins, then it starts to be a bother.
Also, not everyone is looking at you. You may think they are, but they aren't. For the most part, people are zoned out and simply focusing on their own workouts. They aren't judging you, so go at your own pace and don't worry about what others think.
Don't be afraid to talk to anyone. For some reason, people naturally think "really fit" people are stuck up. Not true. Chances are they will end up being your biggest supports if you get to know them.
Learn the names of the staff members.
Be aware there is a lot of "bro science out there". In other words, people have various opinons on what works and what doesn't and best ways to do something. And most of us, think we are 100% correct. We aren't. The main thing is...do SOMETHING. Almost any action is good. And getting your diet squared away is vital.0 -
i used to get easily derailed by emotional issues.
i'd get dumped or otherwise pretty upset, i'd skip a few workouts and before i knew it that would be that for a few months, or years.
I guess the point of this post is to try to avoid being derailed by emotional issues, and, if you can, try to make the gym your sanctuary where you WANT to go when everything else is ****0 -
Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.
What??! Doing an exercise correctly doesn't mean you don't get doms!!0 -
Lol^^^
The best tip I can give you is stop being self conscious. Nobody is paying attention to you or judging you. We are too busy focusing on our own workout.0 -
If you do the progressive programs correctly the weight starts low enough at the beginning to reduce or even eliminate DOMS. Most times if you load slowly enough, the most you will ever have is slight muscle tightness.Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.
What??! Doing an exercise correctly doesn't mean you don't get doms!!0 -
And slight results I would assume.
If you do the progressive programs correctly the weight starts low enough at the beginning to reduce or even eliminate DOMS. Most times if you load slowly enough, the most you will ever have is slight muscle tightness.Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.
What??! Doing an exercise correctly doesn't mean you don't get doms!!0 -
For someone new to the. gym starting slowly isn't a bad thing. It will give them time to correct form before the weights get heavy enough to do real damage. IMO DOMS 2 days after you lift is unnecessary for the average recreational lifter.And slight results I would assume.
If you do the progressive programs correctly the weight starts low enough at the beginning to reduce or even eliminate DOMS. Most times if you load slowly enough, the most you will ever have is slight muscle tightness.Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.
What??! Doing an exercise correctly doesn't mean you don't get doms!!0 -
In my experience, all beginners get DOMS, no matter how light they start. Seasoned lifters get DOMS once they start a new routine, even if they drop the weight. If you aren't getting DOMS as a beginner, or on a new routine, you are doing something wrong.
(Tight muscles is DOMS btw)
For someone new to the. gym starting slowly isn't a bad thing. It will give them time to correct form before the weights get heavy enough to do real damage. IMO DOMS 2 days after you lift is unnecessary for the average recreational lifter.And slight results I would assume.
If you do the progressive programs correctly the weight starts low enough at the beginning to reduce or even eliminate DOMS. Most times if you load slowly enough, the most you will ever have is slight muscle tightness.Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.
What??! Doing an exercise correctly doesn't mean you don't get doms!!0 -
The scariest-looking giant lifter guys are usually the nicest people in the gym.0
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After losing 40+ lbs over the last 7 months (with a combination of walking/swimming and calorie counting) I've decided I'm now feeling fit and confident enough to join my local gym. Primarily I'm interested in weight lifting because I like the results I see on here, also I have a cross trainer at home and figure I get a fair bit of cardio with that and the swimming, though I'm not ruling it out.
Aaaaaanyway, I have my induction on Tuesday so, in the meantime, what tips do you guys have for me? What do you wish someone had told you before you started going to the gym? What do I need? What should I do? What should I NOT do? Do I need a 'program'? Do I need to cram protein in me as soon as I finish working out? Funny or serious, I don't mind. All suggestions welcome :-) .
Thanks!
Have fun and enjoy
Don't worry about what others think
have your workouts planned
go in every time and make the workouts count, don't half *kitten* it
get your form and technique down first (with light weights, and check youtube for videos on how to do the exercise).
don't be afraid to smile and ask for help0 -
The scariest-looking giant lifter guys are usually the nicest people in the gym.
agree with this0 -
all for the re-racking of weights properly....
Man that really pisses me off that ppl don't rack their weights where they belong....
Or leave the weights on the equipment for the next person to move off....:mad: :mad: :mad: :mad: :mad: :mad: :mad: :explode: :explode: :explode: :explode: :explode: :explode: :explode: :explode: :explode:0 -
Yes please. Moving 400 lbs of plates before I can even squat tires me out. And hurts my back.all for the re-racking of weights properly....
Man that really pisses me off that ppl don't rack their weights where they belong....
Or leave the weights on the equipment for the next person to move off....:mad: :mad: :mad: :mad: :mad: :mad: :mad: :explode: :explode: :explode: :explode: :explode: :explode: :explode: :explode: :explode:0 -
I'm gonna disagree with you, there is a difference between tight muscles and sore muscles.In my experience, all beginners get DOMS, no matter how light they start. Seasoned lifters get DOMS once they start a new routine, even if they drop the weight. If you aren't getting DOMS as a beginner, or on a new routine, you are doing something wrong.
(Tight muscles is DOMS btw)
For someone new to the. gym starting slowly isn't a bad thing. It will give them time to correct form before the weights get heavy enough to do real damage. IMO DOMS 2 days after you lift is unnecessary for the average recreational lifter.And slight results I would assume.
If you do the progressive programs correctly the weight starts low enough at the beginning to reduce or even eliminate DOMS. Most times if you load slowly enough, the most you will ever have is slight muscle tightness.Rack your weights where they are supposed to go. Don't put the 2.5lb plate behind the 45.
It's a progressive load program, so if you follow it properly (and it's super easy) then you won't get DOMS and won't be discouraged after your first 24-48 hours at the gym.
What??! Doing an exercise correctly doesn't mean you don't get doms!!
I'm also gonna disagree that DOMS are a must to be doing things correctly. Pain=/=gain0 -
Typically at higher weight and lower reps ( 3 - 5 reps )
DOMS isn't as big an issue.....
DOMS or soreness usually comes in the higher rep ranges >8 reps0 -
#1 thing would be to learn correct techniques. #2 bring a hand sanitizer for those times when you forget to wash hands or don't take time for gym showers. Personally, I live close to my gym, so I just shower at home, but occasionally I take a quick run in to the store or get gas or something and several times wished that I had hand sanitizer....esp at the store. When I wash up after a workout, it can sometimes look like chocolate milk running in the sink - it's like......WHAT on earth have I been touching?!? Gross if you think about it.
I also always have a small towel w/me. I work up a sweat when I'm in the gym. Think about gloves if you plan to do any heavy lat pulldowns or anything similar. It helps to not worry about your grip when pulling weight. Focus can be on form and intensity.
Smile occasionally. I've been at the same gym for three years now and only started smiling (on purpose) within the last year. I figured if I didn't smile and wore my headphones everyone would steer clear. They did for awhile, but when results started to appear, people actually came up to me to talk. The consensus was: Why the heck is this chick NEVER smiling? So...now I make an effort to say hi to some people - particularly the regulars. It hasn't killed me yet......
HAVE FUN!!0 -
Make sure you know where all the video cameras are.
There's often video cameras in the obvious areas, like the pool/spa. But there's usually not in the sauna and steam room, because they get damaged from the heat and moisture. Those are good spots, just make sure you hydrate.
If your gym is 24 hours, after 3 a.m. is a great time, as there's no one else there to catch you.
After 3 a.m. the shower is actually a good spot.
Or...wait...maybe that's not what you meant...0 -
Question on the Starting Strength everyone is talking about. Does the book have a program you can follow as far as what lifts to do and when?
EDIT: oops wrong post, but i guess you all can answer in here0 -
Make sure you know where all the video cameras are.
There's often video cameras in the obvious areas, like the pool/spa. But there's usually not in the sauna and steam room, because they get damaged from the heat and moisture. Those are good spots, just make sure you hydrate.
If your gym is 24 hours, after 3 a.m. is a great time, as there's no one else there to catch you.
After 3 a.m. the shower is actually a good spot.
Or...wait...maybe that's not what you meant...
When you going again??
I think I want to tag along with you.
:flowerforyou: :flowerforyou: :flowerforyou: 0 -
Question on the Starting Strength everyone is talking about. Does the book have a program you can follow as far as what lifts to do and when?
EDIT: oops wrong post, but i guess you all can answer in here
Take a look at StrongLifts 5x5 too0 -
Question on the Starting Strength everyone is talking about. Does the book have a program you can follow as far as what lifts to do and when?
EDIT: oops wrong post, but i guess you all can answer in here
I found the book most helpful for the considerable details about proper form for the major movements.
Here is a cheat sheet for the program: http://www.t-nation.com/training/most-lifters-are-still-beginners0 -
You need a lock; either the kind with a combination or a key. If it's a key, rubberband it onto your water bottle or wear it, even while in the shower.
If there is towel service, get one to stand on when you dress/undress. If you shower there, bring shower shoes and a shower cap if you want one; soap and shampoo too. I got a mesh bag to keep them in so they don't mold when they are wet.
Bring a water bottle; the kind that doesn't spill. You can fill it there. If you tend to have senior moments, stick the combination to your locker on the bottom of your soap container AND your water bottle, because one will always be out with you.
Use 2 towels when you shower, for your top and bottom separately, and so they don't fall off and flash everyone, keep them on with large banana hair clips.
It's very handy to keep separate make up wipes, lip gloss, extra moisturizer, etc in your gym bag, so you aren't transferring things back and forth a lot. Bring extra underwear too. Make a list if you think it will help - certain clothes for spinning, weight gloves when you lift, etc. You don't want to carry 10 tons of things around unless you need them.
Be nice to the cleaning people and the desk people & tip them at holiday times. Learn their names if you can.
Don't use your cell phone in the locker room, it's against gym etiquette. If you have an outside pocket of your gym bag, keep your id and lock in there so you are easy in, easy out.
In the wintertime, if you are freaked out about your coat walking away, get a 2nd lock and stick things in a 2nd locker. Try to be unobtrusive about it.
Ok, I have to ask, how is it against gym etiquette to use your phone in the locker room? I can understand on the gym floor it being rude but in the locker room? :noway:0
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