Weights at the Gym?

Maybe you can go with a friend who knows what they're doing to go with you? Or look at different exercises online a lot before you go.

I know its hard when you're not sure what you're doing. I would've been exactly the same when I first started had I not had my bf show me everything at the gym haha

If you're still not sure, why not ask somebody before they get the chance to ask if you need help. Just say you're a bit new to all this and would they mind showing you how to use it. Most people at the gym are really friendly and would be glad to help you. Pick someone who knows what they're doing, maybe you see them doing the exercise themselves, and as long as you don't ask them when they're busy (right in the middle of a set) you'll be fine

Do you have a smart phone? There's some great apps like Jefit that you could easily use while there.

Stick to free weights for the most part anyways
The machines are good if you dont have a spotter and a few others are ok. They are also good for injured/old people
Most are there to make the gym look good, Why?

Because most people wouldn't go to the gym if it was all free weights.. They'd just workout at home.


Ya use your iphone as well I like to look up lots of stuff on youtube.

Dont be afraid to ask, 99.9% of folks you encounter in the gym are nice people and to be blunt... fellahs are always happy to help a young damsel in distress... makes us feel all tough and stuff

If you really enjoy weight lifting try looking up a book called Starting Strength my Mark Rippetoe. It teaches barbell training for functional strength that can carry over it other things and you dont have to be using huge weights to benefit from it.

I've taken a notebook and pen round with me before! I assume any stares are from people going "what a brilliant idea - why didn't I think of that?"

I have a piece of paper that the system at my gym prints out for me.. It shows me exactly what machines/exercises to do, and I go around and do it.. Write down how many reps I did and if I changed the weight, and then I'm outta there. No one has looked at me strange because I have a piece of paper with me... So I wouldn't worry too much about it.

Don't worry about people looking at you like you have three heads because you are doing free weights.. They are prob. staring because they want to be doing what you are doing and are just too scared to actually do it

I use the "notes" section in my phone to keep track of things.

When I was starting out I did go a bit geeky and have a little clipboard with my training log on it, as well as exercises to do. This included the exercises for some pilates I was doing at the time too, which I could never quite remember all of them, it worked pretty well. I prefer low tech in the gym, just incase, but some small printouts in a notebook wouldn't be out of place. Once you get into the rythmn of your routine you won't really need to consult it. Good luck.

I have seen the regular weight users get a small notebook out - they all need to keep up with what they are lifting. So you probably won't be the only one if you take notes or a small notebook. You will look "professional" and like you know what you are doing.

^^^This^^^

Anybody serious about weight training needs to be tracking it either with a notebook, phone app, etc. Whatever system works best for you. How else can you track your progression? I figure anybody not tracking is just playing around and isn't really serious about what they're doing.

I know the weight machines are there for marketing and are *mostly* useless, but people STARE at you like you're a crazy person if you use the free weights

Lol well I can assure you they are the crazy ones.
I only use the Hammer Strength Shoulder Press, Pec Deck, & Preacher Curl Machine (once and awhile Hammer strength bench press)

The ones for legs are usually always good.


good luck!

I will be the Devil's advocate here and recommend that if you do not have a spotter and are just starting, machines are not so bad.

You just gotta walk in like you own the place (: lol. After a few times of doing it you get used to it and it just becomes easier, natural, and more comfortable. Maybe try going when they are not so busy.. it's less intimtating

Very good advice.

I will be the Devil's advocate here and recommend that if you do not have a spotter and are just starting, machines are not so bad.

Why? Aside from the bench press what barbell exercise requires a spotter? Do your squats in a power rack and everything else you just return the rack or ground if you fail.

The only machines worth using are the cable machines (seated cable rows, woodchops, etc.).

Rather that start blinded, I would suggest started with the New Rules of Lifting for Women as a great start. Don't use any of the machines. Stick to basic barbell or dumbbell exercises that focus on compound movements. Stick to what will build balanced, functional strength. Avoid anything having to do with Body Building as it generally not suited for the average person (vanity over strength/function).

Some good websites to checkout:

http://nerdfitness.com/blog/
http://startingstrength.com/
http://www.jpfitness.com/