Too embarrassed to join the gym

A good way to get your feet wet is to have someone - a human being - who understands you and can hold your hand and guide you...outside of the gym.

There is an app called LokaTrain where you can find private trainers in your neighborhood for as cheap as $30: you can message them and decide when and where you want to work out (park, outdoor, your home, etc). It's a great and cheap way to get started! And you have plenty to choose from: girls, guys, different ages...

Go in with a plan.

Do some research and find a good full body lifting program online. Look up videos on how to do each of the moves.

Print out your plan, write it down or have it in your phone.
Go in and work the plan.

If you come to an exercise and can't remember how to do it, don't be afraid to ask someone. Most regulars at the gym are going to be excited that someone else is getting into lifting and will be more than happy to give you some pointers.

Btw - people in the gym aren't that scary. Couple examples that I've done.

Couple kids (probably 18, I was in my last year of university, they looked to be in their first) came into the gym looking like deer in headlights. First thing every male does in the gym is bench. Day 1 is always bench press. It's a rule of life. A number of "bros were sitting on the two benches that had bars. The third bench had no bar. The two kids were standing there, arms crossed defensively because they didn't know what to do I grabbed a bar from a different area, I put the bar on the bench and motioned for them to take it.

Second one, a couple girls came to the gym and we're trying to use the back extension machine. But they were sitting on top of the pad that is suppose to keep your legs in place. This meant that every time they extended their back, they were pushing themselves out of the machine. I asked my female friend to go help them. I didn't want them to think I was trying to hit on them.

Point being, people aren't that bad.

If the gym is any good they should give you a 1 hour induction included in the membership. I had one when I joined and the guy was super helpful working out an exercise programme for me using machines and equipment and even mat work. He also encouraged me to attend the classes as they help push you a bit further.
If they don't offer an induction there should be staff on hand to show you how to use equipment. It's in their interest to make sure you get the most out of the machines AND ensure you don't injure yourself.

I started goign to the gym when i weighed 285lbs so i can relate to not feeling like i belong.

However, there's no reason to be embarrassed, everyone is there because they identify with you, they want to improve themselves. Create training groups, do like chest/triceps together, back/biceps together and then you can group your legs & shoulders. That's 3 types of workouts to linearly go through and mix abs in every other time you go.

Google: "Back and bicep workouts" and you'll get rows, curls, assisted pullups, cable curls, preacher curls, deadlifts, other variations of rows. Pick a few of each and do say a 8-12 rep range of a weight you can't do 15 times and do 4-6 sets.

Chest tricpes: dips, incline bench/regular bench (or start with dumbbells first to get comfortable), tricep pull downs, skull crushers, flys, inside grip bench.

Legs: squats, front squats, leg extensions, hamstring curls, calf extensions. Shoudlers: military press, front raises, side raises, shrugs.

Abs: hanging leg raises, if you can't do those just bring your knees up, Ab pull downs, you can do planks if you're a beginner, but they're not very good for non-beginners in my opinion.

Running: do HIIT cardio, run really ahrd for 15-30 seconds, walk until you get your breath back (say 30-45 seconds) and repeat for 15 minutes. Do that 3-5 times a week. You'll increase your cardiovascular endurance, you'll become faster and more fit than if you just ran a regular jog.

Also watch people. I try to watch fit people at my gym all the time. It reiterates what muscles they're using when they're lifting as youc an see X muscles flex, also you can form check by seeing how their form looks and of course you can learn new excercises as they can do something you haven't tried to committed to yet.

Dawn1996r wrote: »

I don't think I can afford a PT or even if my gym offer this. It's a very small local gym and is pretty basic as they come which is also more embaressing as I'm bound to bump into people I know.

I'm going to have a look at youtube and go from there, I know the person behind the desk will be able to give me a quick tutorial on most of the equipment.

One more thing--maybe choose a quiet time so that there aren't many people there when you get your tour. Nobody likes to look like they don't know what they're doing, but everybody starts somewhere. I always admire the people who DON'T mind looking like beginners/newbies, and they just walk up and ask, or they stand around and watch and take it in. I'd love to be that un-selfconscious. Just think, if you learn and start, within a week or 10 days, you'll be into a routine, and nobody even remembers that you didn't know what you were doing. It's just taking the first step that is hard.

To be honest I'm still not 100% with the gym! But you just got to realize that everyone is self-absorbed- NOT in a bad way.

Everyone is there for the same purpose. Go once to scope it out (preferably a trial run before you pay for anything). Go on the treadmill or the elliptical or the bike. You'll see quickly no one even looks at you unless they want the machine you're using.

If you just signed up take advantage of a free tour- most people are genuinely happy to show you around... it is usually their job and how they get clients (report with peeps).

No one thinks you're weird or an idiot, they see so many people come in asking the same questions. Well unless you start doing crazy weird things like throwing the weights. Don't throw the weights.

For what I wear sometimes it's tights and a T-Shirt but I still feel pretty self conscious so some days I wear sweats and a sweater. I'm pretty well - um- endowed so I usually go with a bra and a sports bra on top... gotta stop them suckers moving around. Ultimately no one cares as long as you're still mostly covered. Anything in the active wear section of Walmart is fine. So long as you're not naked or wearing a fancy black dress with heels you should be good. Oh and wear good fitting with good support sneakers. Best. Investment. Ever.

Not sure what gym you go to but they most likely have a general circuit that's a great start. If you don't see (usually a bunch of machines in a circle) ask the front desk. They're simple and designed for full body workout in a short time. Long term this isn't ideal but it's perfect for starting and finding limits. They usually have little bars to adjust the weight so it will get you familiar with what you can do without having to go back and forth with a bunch of weights. Also, they usually have little diagrams of a dude doing what you're suppose to do in case you forget.

If you're dead set on free weights Youtube or Google 4-5 moves and do them with 1 lbs weights. You'll know if you need more and you can increase if you need to. I looked through Youtube and grabbed a 20 minute weight workout I was cool with. Watched it like 8 times and then played it while I worked out. Gave me something to focus on and a guide so I could get through it without messing up.


Best of luck!

Also, you could do something awesome like this
http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0

Making fun of an overweight person at the gym is like making fun of an unemployed person at a job fair.

I have anxiety issues too, so I get it. And you really need to just get over it and find a gym you like and ask someone for help. The sooner you get out of your own head the sooner you can start to accomplish your goals.

From your own profile: "The best project you'll ever work on is YOU"

Now is the time to start on that.

I felt the same way when I started but, the ppl that work there will be able to show you how each machine is to be used. The gym i went to had a tour that last a hour and a half to show you each machine and what it does and now most of the machines have an illustration on how to use them now. Good Luck