1st time at gym
Annadriel
Posts: 27 Member
Hi,
Tomorrow it will be my first time at gym. I am quite nervous and a bit scared of all that "machines" and the fact I will probably not even know how to use them... Also I heard stories that weight lifting ruins your joints and back and so on... So how do I even know what is it ok and what not? And how and when to increase weights? And how to avoid being complete idiot?
Tomorrow it will be my first time at gym. I am quite nervous and a bit scared of all that "machines" and the fact I will probably not even know how to use them... Also I heard stories that weight lifting ruins your joints and back and so on... So how do I even know what is it ok and what not? And how and when to increase weights? And how to avoid being complete idiot?
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Replies
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I know the feeling, i soo want to join the gym but i am to scared as i would not know what to do at all,
i know i want to lift weights and id want to lift heavy but as i have no experiance of it all i prob look like a idiot.
Maybe if you start going you might make some gym freinds there that know what they are doing and help you along?0 -
If you lift with proper form, and don't try and start with too much weight, you'll be fine! Maybe spend today planning a routine (I read the stronglifts site and took the 5x5 program for inspiration) then maybe check out some YouTube videos to see what correct form for each lift is.
Also, as it's your 1st time, will you have an induction session with a trainer? That would be a great opportunity to ask about anything you're not sure with. Best of luck!0 -
I know how daunting gyms can be!
I got worried about all the 'muscle Mary' types, all buff etc; and thought they'd be looking at me and realising I didn't have a clue on what I was doing.
All good gyms will have qualified staff who will discuss what you want to do, and will advise on what equipment will be best for you. They'll show you how to set things up, start, stop, the whole lot.
They know whats good for cardio, strength etc, and always have staff around for help if you need it.
I was told that to get heart rate going and for fat burn, you should do LOW weights but HIGH number of reps. Then later on you can up the weights for toning/muscle build. I think this a general rule of thumb.
Good luck anyway!0 -
Re joints, they get stronger over time just like muscle (but a bit slower). If you attempt to deadlift 100kg from day one, you'll probably do yourself a serious injury but if you train up to it, before you know it, you'll be picking up 100kg as a warm up.0
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If you lift with proper form, and don't try and start with too much weight, you'll be fine! Maybe spend today planning a routine (I read the stronglifts site and took the 5x5 program for inspiration) then maybe check out some YouTube videos to see what correct form for each lift is.
Also, as it's your 1st time, will you have an induction session with a trainer? That would be a great opportunity to ask about anything you're not sure with. Best of luck!
+1 about the induction.
When I first began I was 'inducted' into the gang and they show you how to operate and workout with proper form! Some machines also have instruction pictures on them so you shouldn't be too clueless as to how to operate them! Like mentioned before as well, 99% of the time the staff will be happy to assist also!0 -
Hi,
Tomorrow it will be my first time at gym. I am quite nervous and a bit scared of all that "machines" and the fact I will probably not even know how to use them... Also I heard stories that weight lifting ruins your joints and back and so on... So how do I even know what is it ok and what not? And how and when to increase weights? And how to avoid being complete idiot?
The gym should instruct you; but it may be hard for you to remember and each of us have specific needs. Consider consulting with a good trainer there to set you up on a program plan... it can be very simple and extremely effective. A plan is MOST important. It does not have to be on-going with the trainer if it does not fit into your budget. Just be frank with the trainer and explain what you want.
Joanne Moniz
The Skinny On Obesity Group0 -
Hi,
Tomorrow it will be my first time at gym. I am quite nervous and a bit scared of all that "machines" and the fact I will probably not even know how to use them... Also I heard stories that weight lifting ruins your joints and back and so on... So how do I even know what is it ok and what not? And how and when to increase weights? And how to avoid being complete idiot?
As said above, you start light and progressively load. If you're not sure about technique, ask the trainers or someone else for some help.
Don't worry about other people though. You'll be pretty invisible to them unless you make yourself known.
Most of all, don't be nervous - everyone in that gym went to it for the first time at one point in their life.0 -
I second taking advantage of an intro session and asking for advice from staff.
If possible take a weightlifting course or seminar. I took one at the local university. They went through a lot of exercises and proper form.
As for weights, when I start a new exercise I start with a lighter weight and if I find its too light, then I move up to the next one.
Don't be afraid of free weights. Some gyms also have posters explaining different exercises.
Guidelines for weights:
Goldilocks ideal
Keep proper form. If you cannot do 15 reps with proper form its too heavy
If can do 15 reps easy peasy then its too light
If you can do 10-15 reps and feel it, then its just right.
I was told that to get heart rate going and for fat burn, you should do LOW weights but HIGH number of reps. Then later on you can up the weights for toning/muscle build. I think this a general rule of thumb.
Good luck anyway!
^^And don't do this (I liked the rest of his advice but that is wrong)
Do 2-3 sets of up to 15 reps. You want to start with using those muscles and building strength. Fat is lost through calorie deficit not by fat burning.
Or find a program like stronglifts and follow that.
For abdominal exercises, squats, deadlifts, planks and leg ups. Don't waste your time with crunches or sit ups.
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Go very light the first couple of visits working on form. But don't be surprised if your muscles which aren't used to being used are quite sore for few days afterwards. After a few sessions that soreness won't kick in so badly after each workout.
As noted above, don't fear the free weights. Most of my workouts are exclusively with dumbbells.0 -
If you lift with proper form, and don't try and start with too much weight, you'll be fine! Maybe spend today planning a routine (I read the stronglifts site and took the 5x5 program for inspiration) then maybe check out some YouTube videos to see what correct form for each lift is.
Also, as it's your 1st time, will you have an induction session with a trainer? That would be a great opportunity to ask about anything you're not sure with. Best of luck!
+1 about the induction.
When I first began I was 'inducted' into the gang and they show you how to operate and workout with proper form! Some machines also have instruction pictures on them so you shouldn't be too clueless as to how to operate them! Like mentioned before as well, 99% of the time the staff will be happy to assist also!
I completely agree with both of these. Go through with a trainer and learn how to use the equipment, and learn proper form. Good luck and have fun!0 -
I second taking advantage of an intro session and asking for advice from staff.
If possible take a weightlifting course or seminar. I took one at the local university. They went through a lot of exercises and proper form.
As for weights, when I start a new exercise I start with a lighter weight and if I find its too light, then I move up to the next one.
Don't be afraid of free weights. Some gyms also have posters explaining different exercises.
Guidelines for weights:
Goldilocks ideal
Keep proper form. If you cannot do 15 reps with proper form its too heavy
If can do 15 reps easy peasy then its too light
If you can do 10-15 reps and feel it, then its just right.
I was told that to get heart rate going and for fat burn, you should do LOW weights but HIGH number of reps. Then later on you can up the weights for toning/muscle build. I think this a general rule of thumb.
Good luck anyway!
^^And don't do this (I liked the rest of his advice but that is wrong)
Do 2-3 sets of up to 15 reps. You want to start with using those muscles and building strength. Fat is lost through calorie deficit not by fat burning.
Or find a program like stronglifts and follow that.
For abdominal exercises, squats, deadlifts, planks and leg ups. Don't waste your time with crunches or sit ups.
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
This
Strong lifts is geared toward the beginner. As others have suggested...use the you tube videos, etc to get your form down. Dont sweat other people, just do your thing. There will likely be people of all shapes and sizes in there so dont feel self concious.
and good luck...come back and tell us how it went!0 -
Most gyms offer a orientation day where they go over each machine and show you how to properly use it. I'd suggest that first.0
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Thank you for these kind words. They help. I went there today, just to check in and they told me to come tomorrow morning. I will let u know, how did it go... ehmmm....0
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OP your gym should be willing to give you a free "introduction" menaing they will teach you how to use the machines that they offer. Most machines have visuals as well to follow. It can be initmidating but don't let this derail you. "Musclehads" will intimidate you, don't let them; I ignored them...looked beyond them if they were in my line of sight. They just weren't there in my mind, I wfocused on my goals and what I was there for.
As far as being damaging.... only if you have previous injuries. Then I would definately talk to a Dr but lifting weights is actualy proven to HELP both joints and bone strength in women. Start light, if you feel no real tension, then increase one plate at a time until doing a few reps starts to make you feel the "burn". The burn is good, but HEED it. The more you burn in the gym today, the more you (likely) will hurt tomorrow... still a good thing but you want to be able to function so don't push too hard at first. Get to know how your body reacts.
Keep with it! You will start to see changes within a couple of weeks if you are consistant and working those muscles.
GOOD LUCK!0 -
Very good advice already posted on here. I just started in December, and I think the most important part is listening to your body. Your body will tell you that it's muscle failure or if something is off and you might be over exerting yourself. My nephew a physical trainer advised me to tone do more repetitions with light weights. To bulk up do heavy weights less reps.0
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Very good advice already posted on here. I just started in December, and I think the most important part is listening to your body. Your body will tell you that it's muscle failure or if something is off and you might be over exerting yourself. My nephew a physical trainer advised me to tone do more repetitions with light weights. To bulk up do heavy weights less reps.
^^ Your nephew needs some more education. That is old information and no longer valid.
A lady will not bulk up at all by lifting heavy
But you are correct in listening to your body.0 -
I went there today and they scheduled me for tomorrow afternoon. They told me someone will show me how to use machines, so u were right :P. I will let u know how did it go tomorrow. Tnx again. (sorry because of my english, but it is not my native language since I live in Slovenia - Europe)0
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Updating...
Had to go yesterday, they told me all instructors are "in use", so they scheduled me for today. When I came there that woman told me she has no time for me today and put me on cardio, told me she will make me a list of workouts.... and this was it...
I dont know if she will eventually show me how to use that machines or not.... I am quite disappointed to be honest and a bit down...0 -
Updating...
Had to go yesterday, they told me all instructors are "in use", so they scheduled me for today. When I came there that woman told me she has no time for me today and put me on cardio, told me she will make me a list of workouts.... and this was it...
I dont know if she will eventually show me how to use that machines or not.... I am quite disappointed to be honest and a bit down...
If you are paying for a membership you are entitled to a proper orientation - I would take this up with the management at the gym. This type of thing doesn't exactly encourge you to keep going
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Sorry to hear about the experience. All gyms are different. I understand that you feel down, but we are here to help too. Maybe use the time to get the name of some machines that are available at the gym, and we can help you figure them out
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get a personal trainer to guide you round for a week or two ... DONT over do it first out start easy- build up!0
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Tnx to all, to have some nice words is really helpful. That woman called me yday night and told me they will solve it out. So I have an appointment "again" for todays afternoon. Hope all goes well this time.
Yesterday I did on my own some cardio (which I dont want to do there, since I am doing it at home already) and some forward and back butterflies and that thing when u open and close legs and the thing where u kind of "kick back" leg. I did it with 15kg (didnt know what to start with). Arms are a little sore today, but just a little (I did 5x 10 butterflies front and 5x 10 back). And 5x 10 legs (open close) and 3x10 kick back all with 15kg. Legs did hurt a lot like 1-2h after workout, which i found weird. When i did cardio, it always started to hurt next or even after next day. I was already preparing to walk funny way today :P. But today legs almost dont hurt at all. Its all new and a bit weird for me, hehe.
Tnx to all again for tips and moral help.0 -
This is probably going to be horribly offensive advice, but it should work. If you don't have a trainer, or forget what they say, or they are rushing through things because they want to go play back online or whatever, here is what I do.
Park yourself on a nice elliptical cardio machine (you just start pedaling and it turns itself on when you pedal, I remember asking the employee how to turn it on, and they said "Pedal!" I felt dumb) and watch what other people do.
Look for people your size or slightly bigger, and watch how they get on and move the machine. Watch how they adjust the weight. Then go copy what they did!
You'll get your groove of moving up weights and reps at your own pace, but just going through the motions with a little weight the first day will kick your booty anyways.
I still roll the way my very first gym taught me: every visit do cardio and abs, rotate legs and arms every other visit.
I would recommend to do the cardio and abs, and then try out either arms or legs, not both at once.
Good luck woman!0 -
Hi,
Tomorrow it will be my first time at gym. I am quite nervous and a bit scared of all that "machines" and the fact I will probably not even know how to use them... Also I heard stories that weight lifting ruins your joints and back and so on... So how do I even know what is it ok and what not? And how and when to increase weights? And how to avoid being complete idiot?
I'm not an expert on the history of weight lifting and working out, but I am pretty sure nobody has just walked into a gym and knew exactly what to do, unless they did their research ahead of time. Everyone has to start somehwere. Your gym should hopefully have an orientation to get you familiar with the equipment. If not, there are so many resources online. YouTube, Bodybuilding.com, etc..
The big key to take away from this is this: It's normal to be nervous but don't worry about the others in the gym. You're doing this for YOU, not them. So if you're afraid you may be making a fool of yourself or whatever, keep plugging away.
As for ruining the joints and the back, this is a true statement if you're using bad form. So get the form down and good luck!0 -
Get an induction.0
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Weight lifting destroys your joints? :huh:
My experience is actually the opposite. As I've strengthened the associated muscles, I've had a lot less joint pain and less slipping/clicking in my knees, hips, ankles, and shoulders. It was the gymnastics in my teens that damaged them. The weight lifting seems to be helping them!
Don't be afraid of the gym. There are plenty of people you can ask for pointers. Watch a couple of people who know what they are doing, and maybe ask if they have a second to spot you since you're new. Most people are nice and will give you pointers (especially guys! :laugh:) Or see if your gym has an introductory session with a trainer available. I would suggest, also, that you skip the machines and work with the free weights.0 -
as a personal trainer i can totally see where you are coming from.. we all have to start someplace right? you should check in with your gym to see if they do a consultation for first timers. this would be to take you through everything and help you better understand the specifics of each piece of equipment. from the cardio machines all the way to free weights. we offer this at my gym.0
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It is like swimming in cold water - it is uncomfortable at first but once you warm up, it will be fine.0
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