Joining my first gym...advice?

"This is for your (-insert body part here-) here, right?" It's what I used to ask whenever I was clueless on how to operate something, lol. I personally have found that Gold's Gym (while it does have the big dudes and dudettes) is a great gym to go if you can find some chill people willing to help and lecture you on proper form and an ideal weight, and how to use the equipment. But really, almost any gym has at least one helpful person. I recommend first knowing what you are using, or at least what it is for (ex. squat rack for squatting, legs, abs, glutes, or bench for bench press, shoulders, chest, arms) and an ideal weight for your strength and experience level. One thing I would always do , which I completely advice against is use the same amount of weight as the person before you (if they are about your size). Start off with just the bar, or lowest setting if on a cardio machine. Go slow, and focus on doing stuff clean if you feel that you can (it pays off to lift clean early on) and use proper form. The last thing you want is to be out of action for 5 weeks due to an injury which could have been easily avoided...I hope this advice helps in any way, because honestly, I think I typed this up in a somewhat confusing arrangement...To put it simply, know what you are using, know what it is for, use proper form, and start off easy. And ask questions! Don't be afraid to ask people around you, make friends, the gym is a great place to build relationships and craft the body you want! And the nervousness will soon pass with social interaction. I was nervous too at first, but now I thrive in socializing in the gym

Everybody was brand new sometime, and in my experience most of the guys and girls there are pretty supportive. The ones that might come across as tacturn at first might just be worried about looking like creepers or cheesey pick-up guys. Most of those places have resident trainers who can advise you on a good set of exercises to start with, but one of the best ways to make new friends at the gym is to just say "Hey I'm new here - can you show me how to use this?".

I agree with the other comments about being shown how to use the equipment properly is important. I suppose each gym may be slightly different in how they do things but at mine, you can arrange for one of the gym fitness instructors to work out a fitness program for you depending what you want to do, especially if you want to use weights as part of your training. The reason for this is if you don't choose the correct weight to use for each muscle group, the weight training will either be a complete waste of time or, you seriously injure yourself. At my gym,after about a month you can then have a 're-focus' session with an instructor who will assess how you are getting on and make adjustments accordingly. For me, this comes as part of my membership package and therefore no additional payment. I'm quite pleased with the result especially because I know nothing about how to get the best out of fitness training. If this facility is offered at your gym, I recommend you take up the offer.

Good Luck

Peter

Actually it is good that you have never worked out in a gym before. That means you have no bad habits to start with. My advice:
1) Get an assessment done by a good physical therapist to see if you have any mobility/muscle balance issues you should take care of.
2) Find a good trainer (preferably someone with a powerlifting background) to get you started off right.

That will help you build a great foundation and keep you joints healthy long term.

Some great advice listed above

Below are my big 4:
#1 Sore vs. pain: There is a big difference between sore and pain. If you feel a twinge or pop that isn't a good thing. Fatigue and not being able to finish a set/ rep is one thing but a twinge or pop is entirely different.

#2 Have fun. We are doing this to improve not because we have to. It isn't punishment and shouldn't be viewed as such. At least I know I typically don't ask for more punishment.

#3 Set realistic goals: Set goals that fit your time schedule, physical abilities and mental mind set. Shooting for goals and reaching them adds to the challenge.

#4 Not all gym days are fun days: There will be days when the last thing you want to do is go to the gym. Fight thru that feeling. The "I don't wanta go days" start adding up and next thing you know you aren't going to the gym at all. Some of the best work outs I have ever had have been on those days.

Get with a trainer even if you have to pay for a few sessions. You need to be shown and told several things. Such as:
Proper form: Critical to protecting your body from injury and gains
Appropriate weight to start with: Again protecting your body and seeing gains
Sets/ reps: How many sets & repetitions to perform, ditto the above two
Don't be afraid to ask for help: 99.9% of gym goers will be more than glad to assist you if you ask.

Gym etiquette (makes you an instant hit with other gym goers )
* Wipe down the equipment when you are done.
* Don't sit and chat on equipment
* Leave the cell phone in the car
* Re-rack your weights.
* If you do have a chat, keep the volume down. Not all of the gym goes wear headphones.

Never be intimidated by others. We all started somewhere.
Work out buddies are a good thing.... if you have the same goals.

The only times I really notice the other people are when gym etiquette rules are being blatantly broken... don't talk on a cell phone super loud, don't relax on a bench in the free weights checking your Facebook, don't chat with anyone while they're lifting or doing any intense cardio/workouts, etc.

My biggest piece of advice is take group classes!! If you're going to a good gym, these will very likely be taught by personal trainers or people with a lot of experience.

try your local YMCA....that's what I did....from there as part of our membership we worked out with a personal trainer for free....learned the machines and she set us up on a routine for what we wanted....they also have classes for spinning, swimming...water aerobics ..etc...and its a great place to meet others who are also starting ....its one place that offers everything under one roof.....we toured the facility and asked a lot of questions before joining....and the good thing, their fees are based on a sliding scale according to your income and have plans for singles...............good luck to you......:flowerforyou:

Use the gym staff. Get a body assessment. All the people walking around with staff shirts on, they are there to work. If you have questions about a machine, find one of them and ask. I have been in and out of gyms for the past 20 years and just today I asked for assistance on watching my dead lift form. It had been awhile since I had performed dead lifts and I wanted to insure I was in correct form and to prevent an injury. You know what was funny, everyone around me stopped and listened and watched the guy perform perfect dead lifts and critique my form. They were just as interested as I was to see proper technique and pointers. Don't be afraid to ask a certified trainer for advice.

After you get yourself familiar with the gym, find a good program. Follow it for the set amount of weeks and then start a new one. This helps to prevent boredom and gives you something new to look forward to everyday. It also keeps you motivated.