Tips for Gym Newbies

meshashesha2012

So hopefully this thread won't turn into a "this is why we hate gym newbies. grr damn your eyes" thread and instead will offer some helpful hints to any newbies who will be getting their resolution on in the new years.

please post tips that new people in the gym might not know or realize. :happy: remember you were all newbs once and none of us were born fully formed and battle ready like athena from zeus' head.

i'll start


This is a squat rack


if your gym has more than one of these, please don't work out between them. not only do you run the risk of being hurt with a moving barbell, you're also in the way of people getting weights

Nerdy_Rose

Please please please wipe down the benches and/or machines when you are done with them, even if you don't think you were sweating.

mockchoc

Bump!

bridgelene

bump

vfnmoody

Squat racks are best used for heavy weight exercises. There are usually other spots to do arm exercises ad chin ups.

MoreBean13

Benches are tools for exercises. Not places to relax, not storage for your shaker cup and towel, not yours to call dibs on when you're not using it.

People look around when they're in between sets (if they're not dancing or playing with their phones), they're not necessarily creeping you. I mean, they *might be* creeping you, but it's not the only explanation if you catch eyes with someone. If it's me, I'm probably creeping you.

If you don't know how to use something, just ask. People would much rather help you than cringe watching you use something *kitten*-backwards. But most people won't just come and offer help, it's often considered abrasive- so just ask. But NOT while someone's in the middle of a set- wait until they're between sets and looking around.

Nerdy_Rose

When you take a new class, it is intimidating, but don't be afraid to take your space. Everyone else is pretty much just as shy and self-conscious as you, and thinking about themselves. I know the inclination is to hide in the back, but when everyone crowds into the back, toes get stepped on.

terijoestoes

Don't use bad language or talk about all your personal probs in a loud obnoxious voice. Some of us come to get in the zone in our heads and it is the only relatively quiet time we have in our day.

meshashesha2012

Go in with a plan!!

if you aren't working out with a trainer, then decide before hand what your workout is going to be. you'll get more out of it if you dont just wing it


don't worry about being overweight or out of shape or both
most people aren't paying attention to you, so dont worry about them judging you

wellbert

This is a squat rack

This is how to use a squat rack:

http://www.livestrong.com/article/172520-how-to-do-curls-in-a-squat-rack/

maddiey

My gym has mats that are generally used for calisthenics or stretching... if your gym has these, please don't just lay there and text on them (: lol It's quite annoying when you would actually like to use them and someone is just texting on them because they don't feel like getting up.

baxgilter

Please put away your dumbbells, plates, whatever equipment you use!

MDIRunner

Agreed- wipe it down and put it away!

ironanimal

Work out what your goals are in the gym before you even leave the house. Plan your workout accordingly.

annemama

I hate to see people lifting weights that my 9-year old could lift. I KNOW you can lift more than that because you look bored and not at all like you're working. Stop wasting your time. You bought the membership, got dressed, and came to the gym. Go hard or go home!

meshashesha2012

this might be nitpicky, but learn the water fountain layout of your gym. for every high traffic water fountain, there are usually 1 or 2 out of the way ones.

fill your water bottle up at the low traffic one so you won't have a line of people looking at you like :devil: because all they want is a sip and you are filling up a 64 oz bottle

MoreBean13

I hate to see people lifting weights that my 9-year old could lift. I KNOW you can lift more than that because you look bored and not at all like you're working. Stop wasting your time. You bought the membership, got dressed, and came to the gym. Go hard or go home!

Hmm....I disagree with this. Learning good form is paramount- and new gym users should really practice good form with light weights before risking injury with heavy weights and mediocre-bad form.

Matt_Wild

Find someone who really knows what they are doing. Follow their diet to the T and the training they suggest. The amount of people that waste months/years when all they need to do is ask!

Jason3589

Your phone should only be used to play music, not to take phone calls. your there to work out, focus on that, after all its only about 1 hour of your day

FitnSassy

If you're thinking about trying a Spinning Class and you aren't used to cycling, your bottom may be quite sore at first. For future rides, you may want to consider purchasing a padded seat cover or investing in some padded biker shorts. These make the world of difference, at least until that "area" gets used to the seat.

JulieB_MN

At my gym there is a sign in the cardio area that says 20 minute limit when busy. Please respect that and don't put in 60 minutes. Do the 20 if no one else is there waiting then you can do more or go to a different type of machine and do more. WIPE DOWN YOUR MACHINES NO ONE WANTS YOUR SWEAT!

BinaryPulsar

All good stuff has been said already! Bump!

Cassierocksalot

Your phone should only be used to play music, not to take phone calls. your there to work out, focus on that, after all its only about 1 hour of your day

I was literally just about to post this. It's really annoying when you're trying to get in the zone and you can hear someone's conversation over your own headphones.

Also, if your gym doesn't have a day care, please leave your children at home. If you absolutely HAVE to bring your kids with you, try to find a low traffic time of day and keep them occupied and off of the machines.

plattinum706

Light Weights and High Reps are good to do even for the Veterans


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deb3690

One thing I would say is don't be afraid to go easy for your first or second workout if its been a while. Don't let someone push you harder than you feel comfortable. Take time to get to know your tools...machines or barbells or where the balls are....and be sure to do something thats just for enjoyment during your workout too! I seem to like the balance equipment..its more of a game than anything!

I get rebound headaches easily so I really have to go easy and work my body into it over time if I've taken a break.

Stretching is important too!

Jason3589

Dont expect to get any results after a few weeks. You will get sore, but it will get better

cmriverside

Don't get attached to a particular cardio machine, like a treadmill or an elliptical on the end. They all work the same. And if you are interested in using one, people will help you. But most of the automatic cardio machines are self explanatory, just get on it and go.



Not so much for the pilates thingys....

Lalouse

bump

cleotherio

Agreed- wipe it down and put it away!

yoovie

this has nothing to do with your strength sessions.

meshashesha2012

If you're thinking about trying a Spinning Class and you aren't used to cycling, your bottom may be quite sore at first. For future rides, you may want to consider purchasing a padded seat cover or investing in some padded biker shorts. These make the world of difference, at least until that "area" gets used to the seat.

the tip someone gave me that seemed to help was to focus on not sinking into my seat like when you normally sit, but think about keeping your diaphragm diaphragm lifted. this made a huge difference for me in the butt area