First time going to the gym! Where do I start?

julieconner77 · January 2016

Hi all. I am a 32 year old wife and mother of 3. A few weeks ago I started counting calories and purchased a fitbit. I started at 196 and am currently at 190. I am only 5 '3 so pretty thick. Anyway I am taking the plunge today and signing up at the Y and I have no clue where to start! Wondering what equipment I should use and how long I should plan on being there. Any info would help! Thank you

kshama2001 · January 2016

All the Y's to which I've belonged gave me a free orientation session with a trainer who took me around and showed me how to use the equipment. Additionally, at one Y I took a four-session small-group-session with a trainer specifically for women and weight lifting. This was a really good investment of time and money, and not expensive.

bri170lb · January 2016

I would say, start on the treadmill and go as fast and far as you feel comfortable with.

It's hard to say how much to start with til you try. Then you can set a goal to do a little better each time.

Also, the eliptical machine, bikes or rowing machines are pretty easy to get started on.

Some weight machines have instructions on them or there may be an employee who can show you how to work the different weight machines.

I'm a complete dolt when it comes to mechanical things. I can stare at a machine for 10 minutes and still not have a clue about how it works. But I cheat by watching other people! Just start on the lowest settings and find a weight that's comfortable.

Good luck and HAVE FUN!

cwolfman13 · January 2016

This is all very dependent on one's personal fitness goals and aspirations.

As a matter of overall wellness, it is recommended to get 150 minutes per week of moderate aerobic/cardiovascular exercise. As a matter of general fitness I would also do some resistance training of some kind. There are numerous beginner programs out there...personally I would recommend New Rules of Lifting For Women as it is a good general fitness program but also, the book explains a lot about lifting and dispels a lot of myths and irrational thinking that many women tend to have in regards to lifting. It will explain what you are doing and why and it lays out the programming for you.

If not New Rules, I'd recommend some kind of structured program for best results...programming your own lifting routine requires a substantial amount of knowledge to avoid muscular imbalances, injury, etc.

For cardiovascular work, just do whatever you enjoy doing. Personally, I cycle primarily and do so outdoors. In the winter I do go to the gym occasionally and use the cardio machines due to weather, etc...but really I just prefer to be on my bike. I use the gym primarily to lift weights and I'm usually there for about an hour.

julieconner77 · January 2016

Thanks so much for all the info! It is all very helpful!

emilycat214 · January 2016

I joined my local Y just a few weeks ago, which was my fist time belonging to any kind of gym. I don't know if your Y is the same, but mine included a free 30-minutes orientation to the machines with a staff member. He asked what I was interested in (cardio, weight-loss, and some strength training) and showed me the machines that I might want to use. Even if your Y doesn't do that, you can certainly ask a staff member for help with a particular machine.

What machines you use and for how long depends on your personal preferences and goals. I'm sure the more experienced members will jump in and make recommendations. Personally, I do 15 minutes on a recumbent bike, 30 minutes on the treadmill, and every other session, I spend about 15-20 minutes on the weight machines. Add extra time if you change clothes (and shower) there. This is just what I do, but I'm a beginner.

Congratulations on taking the plunge!

OyGeeBiv · January 2016

I joined the Y last week, and the only thing I've done is recumbent bike for 30 minutes each time (3 times so far). My orientation is next week, but an employee spent a few minutes with me on my first day showing me how to work the recumbent bike controls, adjust the seat, etc.

Before you start, ask someone where the disinfectant wipes are. I wipe down the bike (seat, handle bars, etc) before I start - in case the person before me didn't) and when I'm done. Your fellow gym users will appreciate it.

As far as how long you'll be there, that really depends on your current fitness level. I'm no expert, but I'd recommend doing only what you're comfortable with. Don't push yourself too hard the first few times, you need to make sure you're not overdoing it. An injury will set you back. Slow and steady, learn your ability, and then start pushing yourself to do a little more. You might want to spend a few minutes just watching what others are doing so you get the hang of the "gym culture" there (with the help of mirrors, you can do this while you work out).

nic632 · January 2016

I joined the YMCA last week and had an induction where the instructor showed me how all the equipment worked. Tomorrow I have an appointment with him for a consultation where he's going to set up a programme for me as I've told him what I want to focus on (losing body fat and toning) and this will then be reviewed every 4-6 weeks and adjusted accordingly - I measure myself every month so I'll know how things are progressing, as well as going by how my clothes fit etc.

I prefer having a proper plan set up regarding weights, reps and amount of cardio to obtain the best results, but everyone is different and some just prefer to do their own thing.

AllanMisner · January 2016

Start with your goals. Fat loss is going to come from what and how much you eat. Beyond that, what health and fitness goals do you have?

After you’ve decided on some fitness goals, you may want to have a personal trainer show you how to use the equipment. I would always opt for the free weights over the machines unless you have an injury that needs to be worked around. A good trainer can teach you the form and potentially give you a program to start with.

You can also get New Rules of Lifting for Women. It is an excellent resource to teach you the basics.

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
Host of the 40+ Fitness Podcast

julieconner77 · January 2016

Thank you all for the info! I think I will do cardiovascular for 30 minutes. Probably bike and or treadmill. I also want to do some weights to tone up. I am going to check out the lifting for women book. I have an appointment with someone at the Y to help me tailor my workout to my needs. I think the real battle was just walking into the gym alone and not running back out the door lol. We all have to start somewhere

JoeCWV · January 2016

I recently started at a gym. I have been running for a couple of years and using an elliptical when the weather, darkness made running unattractive to me. I've never before had a gym membership. The guy who signed me up showed me around and gave me an overview of what they had.

Yesterday, about 3 weeks after joining, I had my free hour with a personal trainer. She asked me what my goals were and then gave me suggestions on what to do. She then showed me how to use all the weight and cardio equipment I was interested in (or she recommended). I'm willing to bet your gym is similar.

If not I would suggest paying for an hour with a personal trainer if you aren't comfortable with experimenting or doing research on your own. I did not fool around with anything I did not know how to use because #1 I did not want to hurt myself, and #2 I did not want to damage any of the equipment.

After my session I tried some of the lifting equipment I had not previously used. Today I'm wonderfully sore and know which muscle groups I want to focus on. Still mainly cardio for me but that's my preference.

Asianbutterflies · January 2016

When I first joined the gym, I went to group classes bc they make time go and before I knew it I worked out for a whole hour. I took classes I knew I would enjoy or interested in trying. Then I began incorporating lifting weights to tone some problem areas I wanted to address. I say do what you find the most fulfillment/enjoy the most. My mom enjoys the treadmill and the elliptical. I don't. For one the elliptical hurts my knees and second I feel time drags. I don't mind the bike but I don't stay on it for more 20-30 mins. Again for me the time drags and I don't have fun. I do zumba and cardio taiboxing! I sweat a ton and know I'm getting what I need and am enjoying it. Good luck!

First time going to the gym! Where do I start?

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