First day at the gym!!! I need help!!!

Figuringoutme
Figuringoutme Posts: 330 Member
edited October 2024 in Fitness and Exercise
I finally got my membership. I so happy and excited!!!! I just did cardio today. I need to start with weights but I am completely clueless. I have a pair of 5lb free weights and after a couple of reps with those my arms get tired. I am starting to from scratch!!!! Literally the bottom.
Do you have any tips for me?
Work out plans?

Some of my goals are....
To lift at least 100lbs over my head
50 Push ups
50 pull ups

Thank you so much!!!

Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I would start by seeing if the gym provides you with a quick training session so that you can learn to use the equipment properly. Many gyms will do this for free for new members.
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Steve has some advice on this :)
    http://nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/
  • HollyMac20
    HollyMac20 Posts: 259 Member
    Those are great goals. Like said above, check to see if your gym offer a free session with a trainer. Share your goals with them and they will be able to help you. All of those things you can start to do in a modified way.

    OH Lift - use dumbells or a light bar, ever couple weeks or week increase your weight until you are pressing 100# over head
    Push Up - You can do push ups against a wall or on your knees if you can not do them on your toes and hands. Whatever you do, keep tight in your mid section and butt, keeping a nice straight line from your shoulders to where you hit the floor (knees or toes). Do the full range of motion as well.
    Pull Up - Your gym may have a weight assisted pull up machine. Check that out. Put the pin in somwhere around 20-30 pounds lighter than your body weight. Have at it.

    Keep challenging yourself and you will be at your goals in no time!
  • Figuringoutme
    Figuringoutme Posts: 330 Member
    Those are great goals. Like said above, check to see if your gym offer a free session with a trainer. Share your goals with them and they will be able to help you. All of those things you can start to do in a modified way.

    OH Lift - use dumbells or a light bar, ever couple weeks or week increase your weight until you are pressing 100# over head
    Push Up - You can do push ups against a wall or on your knees if you can not do them on your toes and hands. Whatever you do, keep tight in your mid section and butt, keeping a nice straight line from your shoulders to where you hit the floor (knees or toes). Do the full range of motion as well.
    Pull Up - Your gym may have a weight assisted pull up machine. Check that out. Put the pin in somwhere around 20-30 pounds lighter than your body weight. Have at it.

    Keep challenging yourself and you will be at your goals in no time!



    !!!!!!!!!!!!!!Thank you!!!!!!!
  • AZKristi
    AZKristi Posts: 1,801 Member
    When I joined the gym I also bought a great book called "The Women's Health Big Book of Exercises" which really helped me get started. I highly recommend it and I'm pretty sure they have a Men's Health version as well.

    To reach your push-up goals, the key is to practice daily and always aim for perfect form. If you can't do a push up from your toes with good form, start with a modification until you build strength. You can modify a pushup by moving to your knees instead of your toes. Or, do an incline pushup with your hands on a weight bench and your toes on the floor.

    As your strength improves you can move your hands lower and eventually to the floor. Once you've perfected the incline pushup or the pushup from your knees, challenge yourself by trying it from your toes.

    Core exercises like planks and mountain climbers also help with pushups.
  • SyntonicGarden
    SyntonicGarden Posts: 944 Member
    When I joined my gym, the membership included either 30 or 60 minutes with the owner of the gym (I can't remember). I explained what my goals were and we went around to each of the machines that would help me get there. We also did a little with the free weights. I also found that having a notebook with the reps / sets and weight helped me to keep track of my progress. It was nice to see the jump from 8 lb weights to 12 lb weights or from 3 sets to 5. :)
  • mike_devo
    mike_devo Posts: 41 Member
    To increase my push ups and pull ups reps, I started with 3 sets of 5 because that's all I could really do (dual shoulder injury) each week, maybe even twice a week. After keeping that up, using the assisted pull up machine and adding on back and chest work outs throughout the week, my body weight feels like air.
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