embarrassed at the gym.....

I have a folder and notebook (full of cut outs from magazines) of my routines I like to do.

I ask people who are using the equipment how to; if I really wanna know how to use something. Maybe ask the owner of the gym.

I also log everything on a piece of paper. I probably look very silly but its working.

Good luck!

You shouldn't feel embarrassed at the gym, most people are going to be so into what they are doing they won't notice you unless you are screaming like a looney tune or something.

There are a lot of free exercise databases on the internet that have video explaining how to perform exercises, along with demonstrations obviously. Muscle and Strength has a good video database if I remember correctly. I will say trainers may be expensive but a good one can be invaluable on instructing you how to perform the more complex lifts correctly and safely.

You do whatever YOU need to do to maximize your time at the gym! I've worked out at gyms for years now. There are times when I do bring a notebook and want to follow a certain plan and record my sets/weights, etc. But, sometimes I don't. If a notebook will help you, bring it! If you feel silly with that (even though you shouldn't), you can just put a small slip of paper or post it on you somewhere that lists that things you want to do at the gym today.... bicept curls, shoulder press, 30 min cardio, etc. And don't fret about how much weight you use or don't use! It's more important to use good form and use weights that are comfortable for you but that also fatigue your muscle by the end of the workout. Many people try to workout with weights that are too heavy for them anyway and don't use good form! Those workouts are NOT effective!

Watch other people on the machines that you want to use. Most machines have little signs on them that show a diagram of the muscles that are being used and give instruction on how to use them.

When I joined a gym to bust a plateu I was on, I didn't have a clue either. For me, I just took the plunge and hired a trainer so I knew I'd be trained correctly on how to the use the machines. It sounds like it's not really an option for you though. You could write down the name of the machines they have (brand and model #) and look them up online to see if there's possibly some online instructions available. If you see someone that's fit and works out a lot at your gym, you can ask them or try to copy what they do. My trainer advises lifting a weight that you can do only about 15 of at a time. If you can do more than 15, it's probably too light. I do three sets of 15 on each machine I use.

I think the owner or manager of the gym has a duty to educate you on the machines and how they work. You are paying for a service that they need to provide. I would ask the manager, I bet they would love to help you get started.

Check out Oxygen Magazine! It's a fantastic resource for healthy/fit women who are into strength training. I love it. Very readable and fun. And very reliable, helpful information. It's my favorite magazine...check it out online...

I promise that nobody will notice what weights you are using. Also, many of the machines have little stickers on them pointing out what muscles are worked in addition to how to use the equipment.

When I first started years ago, I went into the gym late on a Saturday afternoon when there was nobody around. I tried out most every piece of equipment available to see what I liked and what I did not like. Looking back, I realized I could have done the same thing on a crowded morning and actually asked for advice from the seasoned weightlifters, but I was most comfortable doing so with an empty gym.

don't feel bad about the weights everyone gotta start some where

I bring a print out of what I want to do that I make on word, and if you google the machien You don't know about you can find videos about how to use them.

Am I the only one? I normally road run and do strength via circuit training DVD's at home. I recently joined a gym so I can run in a safer environment, but I have to admit aside from the cardio equipment I'm :embarassed: to use the other equipment. I have NO idea how to work the machines :laugh: and I feel so silly getting out the 5 and 10lb dumbbells to do my strength then I forget 1/2 the circuit! :blushing: :embarassed: I want to get more out of my gym membership than a treadmill and elliptical. My gym doesn't have a trainer on staff and I'd have to pay quite a lot for one. I don't really need a trainer anyhow as I'm maintaining my weight and BF%. How do you know what to do? Do you take a notebook with you? What do you all DO at the gym?:ohwell:

The best thing you can do is Educate yourself with whatever references you can find.

As a trainer, I would go as far as saying that 90% of the people in gyms don't know what they're doing and get their routines from simply watching other people, following friends and such, with really no guarantee they themselves know what their doing.

The amount of Mis-Information out there is infinite, so educating yourself and doing your homework into what's what (ignoring fads) will give you the bestr results in the long run.

You Tube probably has several demos on how to perform certain exercises so that would be a good place to start.

For Educating yourself, I would suggest "New Rules of Lifting for Women" as a great read that cuts through alot of the junk to present the straight dope as to what's what for strength training and fitness.

The more you learn, the better you become. Nothing to be embarassed about.,

Remember, confidence is simply knowing you'll do whatever it takes to meet a particular goal, despite any obstacles that come your way.

All the best!

you know... i balked at the gym for a long time. I didn't want to be the fat chick at the gym and have everybody gawk at me. We all have ridiculous voices in our head that we need to learn to silence. Mine kept telling me that all the people at the gym would look at me and think I was fat. They would think that it was about time i started doing something besides eating all the time. Those voices are some of the best saboteurs we have.

In the end it doesn't matter what all those people think. First of all, many of them are friendly and encouraging (even the grunty meathead lifters!) ;-) Second of all, everybody is so in to their own program that they rarely pay attention to what you are doing anyway.

I find it appalling that the manager or owner of the gym didn't offer to show you how to use the machines, or even offer a free session to get you started. I would definitely talk to him/her for help. Gyms aren't cheap and you shouldn't be left floundering looking for help on your path to getting healthier.