GYM ADVICE???

cynrawr

Okay here's the deal... I'm joining a gym! Finally! After finding excuse after excuse (too tired, no time, work, etc.) I've found a 24 hour gym not too far from my house and I've been convinced by a friend to join.

Now this may sound silly, or at least it does to me... But are there any "Dos or Don'ts" I should know before jumping into this?

Any and all advice is welcome, because I have ABSOLUTELY NO clue what I'm doing. And I don't want to look ridiculous just wandering in there with no knowledge of "gym etiquette".

Thanks in advance!

wellbert

do: be as quiet as possible
do: wipe down your equipment after using it
don't: use machines for strength training
don't: leave **** laying around.

DavPul

Just the fact that you're worried about gym etiquette gives me 100% confidence that you'll be just fine. Go ahead and get your workout on while being your normal considerate self and you'll be awesome.

Don't be afraid to ask anyone in the gym for help (when they don't have a weight in their hand at the moment, of course). I've never run into someone at the gym that wouldn't stop everything to help someone understand a piece of equipment or show them how to do something safely.

IronSmasher

Don't interrupt me doing double unders to ask the time.

Don't use the squat rack unless you're squatting.

IronSmasher

Oh yeah, get a program to follow so you're not just wandering about lost. Find something online based on 3 sets on around 10 reps that fits your schedule and has pictures and instructions. YouTube the moves before you head to the gym to check you understand the moves.

crisanderson27

do: be as quiet as possible
do: wipe down your equipment after using it
don't: use machines for strength training
don't: leave **** laying around.

Perfect.

As a matter of fact, there's lots of great advice here. Even the 3x10 setup is ok to start with for a few weeks, until you find your stride. At that point, I'd suggest switching to lower reps with higher weight. Stronglifts 5x5, and Starting Strength are two great options.

IronSmasher

I like heavier too, but not for someone brand new and unsupervised.

crisanderson27

I like heavier too, but not for someone brand new and unsupervised.

Definitely.

Ruz456

All the advice here is awesome so far, heres something to add

Do: lift heavy!
Do: cardio after weightlifting (if you want to do cardio)
Do: lift with good form, when your form starts to go, switch to a lighter weight, their are countless videos on youtube about form on any exercise your looking to do and im sure the trainers at the gym will be more than happy to take a few seconds to show you proper form
Don't: use the abductor & adductor machines (they are useless, functionally theres no point during your day where you close or spread your legs under weight, stay away from them)
Don't: stick to only machines (preferably you want to go with free weights but you can go to some machines when your just starting out)

hopefully this helped! if you have any questions about anything feel free to message me, good luck !

julialla

Also don't sing to yourself while working out. Just because you have earphones on, doesn't mean that we can't hear you! This was happening right next to me today...an older gentleman was singing his heart out happy as could be. But you could tell he was puzzled by all of the wandering eyes our way

MoreBean13

Do ask for a trainer to give you an intro to the gym- to show you the equipment and whatnot. If they offer an introductory training session, do take it and use it to get accustomed to the facilities. Even better would be to look up a program like Stronglifts ahead of time and go prepared to ask to be shown equipment specific to your planned workout- like the squat rack for example.

Don't take what the trainer says as bible truth. Especially if they show you 5-lb dumbbells and tell you to eat 1200 calories!

wiltl

I just joined the Y and today was the first day I went in and used equipment, after not being in a gym in at least 10 years. I'm a newbie too, so I had asked first for a tour and then signed up for a "total health consultation". Basically, it helped to set up an exercise plan based on my goals, and I was able to use the machines with someone helping me. It helped so much, that I don't think I'll feel like a total doofus the next time I go.
Things I noticed that I need to remember to do: grab a towel or two to wipe down a machine after I use it; bring headphones; be ready to use the equipment without a lot of "set up" time and (for me) no one else cared what I might have been thinking about them exercising, so I shouldn't care what they might be thinking of me, if anything.

:bigsmile:

Maurice1966

DO: ask for someone to spot you.

RedHeadDevotchka

All the advice here is awesome so far, heres something to add

Do: lift heavy!
Do: cardio after weightlifting (if you want to do cardio)
Do: lift with good form, when your form starts to go, switch to a lighter weight, their are countless videos on youtube about form on any exercise your looking to do and im sure the trainers at the gym will be more than happy to take a few seconds to show you proper form
Don't: use the abductor & adductor machines (they are useless, functionally theres no point during your day where you close or spread your legs under weight, stay away from them)
Don't: stick to only machines (preferably you want to go with free weights but you can go to some machines when your just starting out)

hopefully this helped! if you have any questions about anything feel free to message me, good luck !

I agree, but I would focus on good form first before lifting heavy. Get that down and then lift heavy. Def. Use free weights!

lwagnitz

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

crisanderson27

All the advice here is awesome so far, heres something to add

Do: lift heavy!
Do: cardio after weightlifting (if you want to do cardio)
Do: lift with good form, when your form starts to go, switch to a lighter weight, their are countless videos on youtube about form on any exercise your looking to do and im sure the trainers at the gym will be more than happy to take a few seconds to show you proper form
Don't: use the abductor & adductor machines (they are useless, functionally theres no point during your day where you close or spread your legs under weight, stay away from them)
Don't: stick to only machines (preferably you want to go with free weights but you can go to some machines when your just starting out)

hopefully this helped! if you have any questions about anything feel free to message me, good luck !

I agree, but I would focus on good form first before lifting heavy. Get that down and then lift heavy. Def. Use free weights!

^^^^^^

wellbert

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

Squats work those muscles hard, and so many more muscles, in the same amount of time.

crisanderson27

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

Squats work those muscles hard, and so many more muscles, in the same amount of time.

Freakin amen. Deadlifts aren't slouches either lol.

And wait till the first time you feel how sore your abs are after you begin those two exercises. You'll voluntarily choose never to do a crunch again in your life...and laughing will make you cry for a week.

lwagnitz

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

Squats work those muscles hard, and so many more muscles, in the same amount of time.

I agree, but like she said, she is a newbie and this is a lot less impact. Your hip flexors need to be somewhat flexible and strong to do squats effectively and those machines help strengthen that tendon. I'm assuming since this is her first time in the gym her body isn't really going to handle higher impact activities right away. And for some people, like myself, it's out of the question, and it could be this way for several reasons. Just putting it out there that are several options and different work outs and that people should do what works for them.

MoreBean13

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

All muscles are important, and the stretching aspect is definitely good, but the point the other poster was trying to make is that it is a functionally useless motion- it doesn't train you to be able to do anything other than lift more weight with that specific machine, except maybe a few explicit holds I can think of. :blushing:

You can't spot reduce fat, so the notion that training those muscles to help with inner thigh jiggle or hip girth is not true at all, though go for it if it makes you feel better. The muscles trained with those machines are really small compared to other muscle groups in your body, so your time is better spent training bigger muscles for the hormonal benefits and calorie burning of the lifting. Its not bad to train those muscles, and it's good to do it occasionally as auxiliary helper muscles, but it's not necessary as a part of your main program.

bexxgirl

Don't douse yourself in strong-smelling perfume, hairspray or deodorant before going and getting sweaty next to other people. It makes them choke!

lwagnitz

I'd have to disagree with the abductor and adductor machines for your legs. Although it really doesn't "tone you up" it helps strengthen the muscles and tendons that are often forgotten about. I think it depends on your needs. I came in with hip injuries, and still do, and I find these machines to be helpful not only by strengthening them but stretching the area as well. These muscles are important, especially for a woman. However, I would stick with what works for you.

All muscles are important, and the stretching aspect is definitely good, but the point the other poster was trying to make is that it is a functionally useless motion- it doesn't train you to be able to do anything other than lift more weight with that specific machine, except maybe a few explicit holds I can think of. :blushing:

You can't spot reduce fat, so the notion that training those muscles to help with inner thigh jiggle or hip girth is not true at all, though go for it if it makes you feel better. The muscles trained with those machines are really small compared to other muscle groups in your body, so your time is better spent training bigger muscles for the hormonal benefits and calorie burning of the lifting. Its not bad to train those muscles, and it's good to do it occasionally as auxiliary helper muscles, but it's not necessary as a part of your main program.

I guess people missed my point as well. She stated she was a newbie, and was saying that the machine is beneficial. The other poster put it across as if they are pointless machines and they are not. We don't know her physical activity capabilities, and stating she was a newbie at a gym, I guess I just assumed she wasn't used to higher impact work outs and that would be a good place to start to prep those muscle. And as I stated at the end, she should stick to whatever suits her.

nothing1994

Biggest thing that annoys me : people NOT wiping down things after they finish using them! Please do it!

wellbert

All muscles are important, and the stretching aspect is definitely good, but the point the other poster was trying to make is that it is a functionally useless motion- it doesn't train you to be able to do anything other than lift more weight with that specific machine, except maybe a few explicit holds I can think of. :blushing:

You can't spot reduce fat, so the notion that training those muscles to help with inner thigh jiggle or hip girth is not true at all, though go for it if it makes you feel better. The muscles trained with those machines are really small compared to other muscle groups in your body, so your time is better spent training bigger muscles for the hormonal benefits and calorie burning of the lifting. Its not bad to train those muscles, and it's good to do it occasionally as auxiliary helper muscles, but it's not necessary as a part of your main program.

Yes.

And the best way to improve squats is by squatting. Unless someone is coming out of a massive injury, a typical untrained person can squat an empty olympic bar and frequently increase weight. For example, my wife thought she had trouble with body weight squats, and is very inflexible. I showed her how to do the correct form, and she can easily get below parallel. She went from never having done a weighted squat to throwing around 150+lbs like it's nothing in -two months- on a calorie deficit. Don't underestimate the body's ability to adapt. Don't delay learning an exercise by ****ing around. It will just make your results take longer.

Plenty of videos around to help. Such as 'So you think you can squat' on youtube.

Squatting is arguably the most important weight training exercise you can do. Some say Deadlifts. Moot point, IMHO. Both should be done.


Of course, we're assuming the OP has any interest in strength training. (It's awesome, do it.)



Look up:
Starting Strength
Stronglifts 5x5
New Rules of Weight Lifting

These are beginner programs. The exercises may look scary, but I promise you after a little reading/video watching, they aren't that bad.

Debbe2

Do Go, and use your membership!
Don't worry about rules, clothes, what's right or wrong. Watch what others are doing, ask for help when needed and use your common sense.

Good luck to you! A gym membership was among the best things I've invested in but the key is I use it!

Oh, one other thing... Although I suggest you watch and learn, rest assured everyone is wrapped up in their own workout and truly no one will be watching you so don't feel self conscious :-)

crisanderson27

By the way...I'm impressed people...this thread is FULL of awesome advice .

IronSmasher

Do Go, and use your membership!
Don't worry about rules, clothes, what's right or wrong. Watch what others are doing, ask for help when needed and use your common sense.

Good luck to you! A gym membership was among the best things I've invested in but the key is I use it!

Oh, one other thing... Although I suggest you watch and learn, rest assured everyone is wrapped up in their own workout and truly no one will be watching you so don't feel self conscious :-)

Some vital but often forgotten advice.

MoreBean13

All muscles are important, and the stretching aspect is definitely good, but the point the other poster was trying to make is that it is a functionally useless motion- it doesn't train you to be able to do anything other than lift more weight with that specific machine, except maybe a few explicit holds I can think of. :blushing:

You can't spot reduce fat, so the notion that training those muscles to help with inner thigh jiggle or hip girth is not true at all, though go for it if it makes you feel better. The muscles trained with those machines are really small compared to other muscle groups in your body, so your time is better spent training bigger muscles for the hormonal benefits and calorie burning of the lifting. Its not bad to train those muscles, and it's good to do it occasionally as auxiliary helper muscles, but it's not necessary as a part of your main program.

Yes.

And the best way to improve squats is by squatting. Unless someone is coming out of a massive injury, a typical untrained person can squat an empty olympic bar and frequently increase weight. For example, my wife thought she had trouble with body weight squats, and is very inflexible. I showed her how to do the correct form, and she can easily get below parallel. She went from never having done a weighted squat to throwing around 150+lbs like it's nothing in -two months- on a calorie deficit. Don't underestimate the body's ability to adapt. Don't delay learning an exercise by ****ing around. It will just make your results take longer.

Plenty of videos around to help. Such as 'So you think you can squat' on youtube.

Squatting is arguably the most important weight training exercise you can do. Some say Deadlifts. Moot point, IMHO. Both should be done.


Of course, we're assuming the OP has any interest in strength training. (It's awesome, do it.)



Look up:
Starting Strength
Stronglifts 5x5
New Rules of Weight Lifting

These are beginner programs. The exercises may look scary, but I promise you after a little reading/video watching, they aren't that bad.

...and once you release yourself from the chains of useless lifts- like abduction/adduction, bicep curls, and those HORRIBLE and dangerous ab and back machines, you'll have PLENTY of time to get the **handful** of compound lifts correct!

crisanderson27

...and once you release yourself from the chains of useless lifts- like abduction/adduction, bicep curls, and those HORRIBLE and dangerous ab and back machines, you'll have PLENTY of time to get the **handful** of compound lifts correct!

Yep, my current workout has six lifts.

A week.

AnvilHead

- Don't do curls in the squat rack (don't do ANYTHING but squat in the squat rack)

- Don't monopolize benches/apparatus while chatting with friends, talking on the cell phone, texting, etc.

- If somebody asks if they can "work in" with you, it's not a pickup line - they want to do the same exercise you're doing and are asking if they can alternate workout sets with you so they don't have to wait until you finish.

- Probably won't be an issue at first, but don't hesitate to ask for a "spotter" if you're lifting free weights at/close to your limits (squatting, bench pressing, etc.). A spotter will keep an eye on you and help you with the weight if you start to fail - very important to keep from being injured.

- Start light and learn proper form before you start loading the bar down.

- Bring a towel to the gym with you and wipe benches/machines/weights down when you're done with them (this has been mentioned several times, and for GOOD reason)

- Rack your weights (put them away) when you're done with them (this has also been mentioned several times, and for GOOD reason)

- Develop a useful, purposeful lifting program from somebody/somewhere reputable, based upon "big" compound movements (squatting, deadlifting, rowing, pressing, etc.). Don't waste your time doing endless sets of high-rep isolation exercises with little teeny weights. Get the maximum results from minimal time in the gym.

- Cardio: some gyms have time limits on cardio machines, especially if other people are waiting to use them. Observe the time limits and WIPE DOWN your treadmill/elliptical/bike/etc. after you're done - don't leave your sweat splattered all over it and dripping off it for the next person. Nasty.

HelenDootson

Do Go, and use your membership!
Don't worry about rules, clothes, what's right or wrong. Watch what others are doing, ask for help when needed and use your common sense.

Good luck to you! A gym membership was among the best things I've invested in but the key is I use it!

Oh, one other thing... Although I suggest you watch and learn, rest assured everyone is wrapped up in their own workout and truly no one will be watching you so don't feel self conscious :-)

This :happy: