New to gym, what exercise to start with?

this machine






and this machine too

Depending on your metabolism and existing muscle mass, you should include between 20 and 45 minutes of cardio. Doesn't really matter what you do as long as you are sweating.

Lifting like what DevPul is suggesting is absolutely beneficial but it is advanced. Start out on the standard machines just to get used to working out. Move onto pulleys and dumbbells. If you want to do the lifting in the gifs posted, then I would suggest taking at least an introductory class on it,

these are basic lifts that everyone should learn from Day 1

Squats and dead lifts are not advanced. Watch some YouTube videos on both, start with just the bar until you get the form right and then add weight each time.

You might look at strong lifts 5x5. There's a great app for it on iPhones that makes keeping track of your progress and knowing what to add on very simple. If you're intimidated, schedule a personal training session. When I was starting out, I just went up to the desk and asked someone to show me how to set up the squat rack. He was nice enough to do that and help me with my form---all for free.

Squats and dead lifts are not advanced. Watch some YouTube videos on both, start with just the bar until you get the form right and then add weight each time.

You might look at strong lifts 5x5. There's a great app for it on iPhones that makes keeping track of your progress and knowing what to add on very simple. If you're intimidated, schedule a personal training session. When I was starting out, I just went up to the desk and asked someone to show me how to set up the squat rack. He was nice enough to do that and help me with my form---all for free.

I was just about to type this. Those moves are not "advanced". In my opinion, you'll be better off skipping the machines and just use free weights. Machines force a slightly unnatural movement and don't challenge all the muscles that a good ol' barbell does, especially your core.

To be fair, I may have used the wrong word. I didn't mean advanced as in hard or difficult. I meant intimidating. A lot of people who don't go to the gym a lot tend to get put off by even the free physical assessment which most memberships will offer when you first join up. My advice was geared towards getting a certain comfort level.

best way to get comfortable at a thing is by doing that thing. avoiding that thing tends to build up anxiety to a point where you put off doing that thing even longer. if there's a thing that everyone else can do and it will help you accomplish your goals quickly and more effectively, you gonna want to do that thing sooner rather than later

Putting it off will build up anxiety, yes. But so can being forced or pushing yourself into doing something you're not ready for. Everyone is different. If I had to go from never being in a gym to crossfit lifting, I'd probably decide that the gym is just not for me.

I took crossfit classes, a police prep test and want to pick up a muay thai class all because I never thought I'd be capable of completing the classes or being successful while doing the workouts. Pushing yourself absolutely makes you grow and it's what gets you fit. All I'm saying is that those gifs posted can look intense and advanced to people who don't realize that a lot of it is technique. Not everyone is the same and while getting into shape is about pushing your own limits, not every person can be pushed the same way.


That's all I'm saying. So calm your tits.

Thank you everyone for your replies!

I've seriously spent all morning, looking at strength training workouts for beginners. You are all right, I am realizing the weight training is the best way to go. But like some of you have mentioned, it is EXTREMELY intimidating! I only have time to go in the evenings and it's pretty packed. But like you said, I'll just have to push my self and do it. I guess my biggest fear is not knowing what the heck to do. I really want to get in to a routine and scheduled. I found one online I can do the workouts (with dumbbells and barbells) twice a week or 4 x/week. I'm going to start with 2/week. But first I am going to schedule a free session with a trainer.

Good Luck

I would youtube some videos on the exercises so you know the correct form.
Then start off with light weight til you get the form down.....don't want to hurt yourself.

I think a lot of gyms will give you a 30-60 minute free introductory time with a personal trainer to get you set up - and then if you want more advanced help later, you can buy a session or two with the trainer.

I just had a strength training tutorial at my gym - the trainer took about 30 minutes and showed me about 10 different machines and told me to get comfortable using those machines (not comfortable as in not using enough weights - but being comfortable with the environment - the intimidating RIGHT SIDE of the gym, as opposed to the left side where the cardio machines are, etc) - comfortable with knowing what my limits are, how much I can push myself with weight lifting, etc. He recommended lifting several times per week for about a month - and then he said to come back to him and he would take me to the free weights and show me how to use those properly and give me some ideas for what I should be doing over on that even more intimidating part of the gym.

Maybe your gym would offer you something like that? - a split 1 hour orientation.

Yes, I'm going to YMCA, it's convenient for my family. One of the trainers there told me I can schedule a 30-45 min session for free when ever I need it (depending on availability). I plan to schedule one soon.

Ooh, good luck!

And NROL is an easy read--broken up in sections that you can go back and re-read when you're ready. That's what I started out with. It goes over form and sets you up with an evolving routine that lasts through about 6 months. I always looked up the exercises on YouTube before starting a new one.