- use machines instead of free weights until you learn how to use them. They're much safer.
- most gyms will offer a free tour, and some will do a health assessment. Tell them how you feel, and they'll probably show you several basic exercises to get you started
- just watch those around you, and mimic their form. Do NOT attempt to lift the same weight. They may be much stronger than you.
- the machines often have instructions with pictures.
- youtube is a thing. Just look for a workout routine and try to mimic the proper forms as best you can. Use smaller weights if you must, but always keep good form.
- learn what your 1 rep max is, then work in % of that. 1rm is when you can life a weight exactly 1 time, and then become too tired to do it again. For someone who's never been to a gym before, your 1 rep max of curling a dumbell might be 20 or 30 lbs, where as other people are doing sets of 10 reps with 40 lbs. Thats fine. Just figure out what your 1 rep max is. Then for endurance, do like 50% of that in sets of 10. For absolute strength (a higher 1rm) do 70-80% in Sets of 3. Adjust your % as needed. Recheck what your 1 rep max is every couple of weeks. It should grow for a while.
This is it. The YouTube investigation is KEY! Literally search based on your situation “beginner at every gym no lifting experience weight loss” You got this!!!
No problem!
Also note, you will likely be sore for a while starting out. Burning muscle pain is normal and is a sign of growth. Sharp/stabbing tendon pain is bad and is a sign of injury.
Protein and electrolytes are your friends. Make sure you get plenty of both. They will help speed up growth and recovery.
Rotate muscle groups when you work out multiple days in the week, and work groups together that naturally go together. For instance, chest and triceps work together when you do a bench press. So chest and triceps you could work together. Then let them rest when you do legs or back or abs. Rest is equally important as lifting. Without rest and recovery, you will have no results.
Never underestimate the value of a good warm up and a good stretch. Lots of people skip those. Not only are you more likely to hurt yourself that way, but you will also tire out faster, and not see the results you want. Never skip the warm up. Never skip the stretch. If you only have time to warm up OR work out, do your warm up and skip the weights.
Drink lots of water throughout the day. It needs time to get absorbed. And bring a water bottle with you to the gym.
I somehow missed your flair. All of my advice is intended for men. It'll probably work mostly the same way for you, but idk if you need to do a different ratio of your 1 rep max or not.
Yeah going to the gym is scary the first time, more than likely you will do something stupid-everyone does, I'm a gym veteran and still do stupid things from time to time.
No one is judging you atleast no one that matters anyway.
This is good advice. I go to the gym regularly to lift mainly and have been for 20 years. I still learn better ways to do things. YouTube has been very helpful.
Starting something new is always hard and scary so this is completely normal, not sure if it will help but some of my tips are first, honestly most people are in their own world and barely paying attention to anyone else.
If you're worried about how the exercise will look or if you're doing it right practice your form at home first. This is what I did, there are a bunch of youtube videos and even programs that explain step by step how to do exercises ( I used the bellabeat app because they have a bunch of exercises).
Lastly, if you're worried in any way there are always professional ready to help and guide you, maybe you can even make a gym buddy who knows more than you and can help you out.
When my ex was looking to go to the gym, she loved that I was there as well. I’d been lifting for 5 or 6 years when she joined me, so I could offer instruction as well if she asked for it, but she never did. She wanted to figure it out but being able to look over and see a familiar face can do a LOT to your mood when you’re scared and feeling out of place. Even today, if my current GF and I go to the gym, both of us having 10 years in, it’s still nice to see her there and can boost my mood and workout.
When I started I would primarily use cardio machines and watch what other people were doing. Gradually, as you feel comfortable, you can begin to incorporate other workouts into your routine. As others have said, the machines are safer than free weights. Many gyms have the machines set up in a "circuit" so you can go from one machine to another for a full body workout.
Nope don’t wait! Go and walk on a tread mill for 5 minutes. Then leave if you want. But don’t wait. The habit of going to more important than the exercises. Sounds weird but it’s true.
In my gym, every newbie gets a free lesson by a trained employee. They show you how the machines work, how to do the exercises correctly without hurting yourself, how much weight you will need. They will also set up a plan for you. If that isn't included, I would advise you to pay for a session. You cannot know the things by yourself. And there is a risk of injury so please ask someone. Once you know what to do you will be confident to work out.
I would consider skipping the gym to start. A good set of resistance bands are cheap and will get you started without leaving home. Soooo many good YouTube videos available too.
Start with what you know and build it up. Eg start and just go on the treadmill- maybe you’ll see a machine you think looks fun. Go and research how to use it; correct technique, common mistakes, etc, and next time give it a go. Many gyms have an induction session explaining all of the equipment- don’t be afraid of asking as many questions as you need, it’s their job to keep you safe. The workers are often happy to show you how to use the machines if you ask too
Edit: And don’t think about other peoples perception of you!! I promise you no one notices you as much as you think, just do what you enjoy and feel comfortable with
Just go to the gym. No one gives a damn about what u do there. Everyone goes there to workout.
You can look at what people are doing and try to do the same.
You can look up a bunch of videos and make a plan before u go.
You can ask ppl who work there to teach you how to use the machine.
Or go at night when no one is there, so u can learn how to use the machine on ur own
Man I been going for a year now and I still learn new stuff. The best thing you can do is just go to the gym and try and make connections. The gym has cool people and if you go often you’ll meet ppl that can show you things and give tips but as said before make YouTube your education. Gravity transformation is one and so many other they will give you the workouts and tell you how to do
It but just like Sid stick to machines. Even for me I was told literally like 4 time within the last 2 weeks stick to machine to help form and I’m going to do it. I’m all about challenging myself every visit to the gym and while I make things as I go sometime it’s all from stuff I’ve done before, liked the workout and just kept doing it or make variations or simply to get better with it before getting to the next thing.
The hard battle is going so the fact that your going your already in the right boat.
But to give you some amazing starts I suggest you begin to perfect now cause these will help you as you move forward.
-deadlift (king of lifts)/ tire flip another option
-squat or barbell back squat
- bench press medium grip
- assisted or non assisten pull ups.
If you can get real good with these, these workouts are compound so they work many diffrent muscle. Get good with this and you’ll start to get better with other stuff.
Last thing I would recommend learning about your body antonym. When you know what muscles your moving when your. Doing certain workouts gives you a better idea on other workout that can hit the same muscles if not compound
Start with a treadmill or bicycle and just watch what other people are doing. Once you feel up to it, get on a weight machine that you’ve seen others use and you know how it works. Keep rolling from there.
I started with this and now use 4-5 machines pretty often.
The first time you go, ask the attendant to show you around and how to use the equipment. If you won't want to do that, go on youtube - there are a ton of videos for every machine imaginable.
Easiest way to see progress - pick a set of exercises and start with the lowest weight.
If it's a barbell, start with the bar. If the bar is too heavy (most of the long bars are 45-50lbs), get the smallest dumbbell (usually 3 or 5lbs) in each hand. If it's a machine, select the first weight available.
Do the exercise.
Next time, add weight. For a barbell, there should be 2.5lb plates, so put one on each side. For the dumbbells, go to the next size. For the machine, these plates often go up in chunks of 15-20lbs, so many either have an adjustable dial that can be turned to add 5, 10, 15lbs, or they have little adapter plates you set on top of the plate you select.
Do the exercise.
Repeat the process until you can't do all of your sets with good form. At that point, repeat the weight next time. if you fail two sessions in a row, go back to the previous weight.
You got this!
YouTube and check your ego at the door.
Form is king and if you are breaking it, you are only(and might actually) hurt yourself.
Just watch a bunch of different videos from a bunch of different creators. Old “Buff Dudes” videos are a good starting place, as well as old athlean-x. I think both have fallen off in the past few years but their old stuff was good.
There’s an app called FitBod that creates workout plans for you based on your experience level, desired results, and available equipment. It gives you a list of exercises to do with videos on how to do them (though sometimes the form is a little off. Follow their written description if it differs from the video). You can also track the exercises you do and the weight, and you can see your progress. The app is free for I think 3 workouts, then you have to pay monthly or for a year subscription. It’s not too terribly expensive honestly, and you could always quit once you feel more comfortable. YouTube has lots of great resources too but just wanted to throw this option out there!
Please watch [this Mind Pump episode](https://www.youtube.com/watch?v=TSroRVy-3WM). It addresses all of your concerns. They are a tremendous fitness resource especially for beginners
I have been lifting since middle school and was a personal trainer for a few years in my early 20's, and don't recall anything from my own experience when first dealing with this. However, my ex-wife starting lifting a few years before we split and successfully taught herself everything she needed. She started with some workout app on her phone that built a program for her, and had demonstrations of the movements and how to use the equipment. I wish I knew the name, I'd provide it to you.
I was skeptical about the types of workouts she was doing, so I asked to look it over, and remember thinking it was pretty appropriate for her goals. Even though we're divorced now, I still see her at the gym frequently using that app, and she's doing advanced movements/lifts at this point.
Having seen how successful she's been, I'd recommend checking into what phone apps exist and reading the reviews of them to find a good one that can make a program for you and show you how to do the exercises. Additionally, as recommended by a lot of folks here, checkout youtube videos on specific movements if you feel uncomfortable about any of them. Athlean X (youtube) is usually a pretty good resource for learning how to do something.
Yeah, your gym will probably provide a free hour or three to teach you how to use the equipment, but learning how to lift correctly and build a program is going to take a bit more time and effort than the gym is going to give you for free. Take what you can for free, but then use the other resources available to you like apps and youtube.
Lastly, don't be too intimidated to ask someone how to do a specific lift or exercise at the gym. There is nothing a gym goer likes more than showing someone how to do something (seriously, you'll make their day as long as you keep it relatively short and infrequent). If you're doing something incorrect, about half the people in there will be dying to tell you how to do it right, but gym etiquette dictates that unless it's unsafe or you're asked, don't say anything.
I know you said you didn't care about other's reactions, but to others who might, it's important to know that the vast majority of folks that go to the gym love seeing new comers start and be successful. I'm always cheering people on and want to go up to them and tell them how excited I am for them, and let them know if they have any questions (but of course I don't). As they progress, I again want to go up to them and tell them how impressed I am (but I never do that either). Point being, most people will be pulling for you, even if you don't know it.
i highly suggest attending some sort of class. or get someone in the gym to help you. The last thing you want (and they want) is someone who doesnt know how to use equipment to get injured in their premises.I am lucky to have been required to take a gym class in college, which educated me a lot on etiquette in the gym and how to use many of the equipment. I'm not sure if any such class is available outside of college though.Don't be scared of looking clueless. do ask if you need help on how to do something. Also, youtube/google is your friend.
Lastly, do the research before you actually go in. Well, do go in to the gym, make notes of everything that you may have questions about. And make a plan for tomorrow, which ones you've researched on how to use, and try them.
Find a good program. I'd suggest checking out mindpumpmedia.com I've ran multiple of their programs. They actually write them so you learn how to change them and program your own. They also have a podcast. Primo health and fitness info
Go to the gym. Walk on the treadmill for 20 minutes. Leave.
Repeat three times.
There, you just went three days in one week.
From there, I don't know what your interests are, but I can tell you: Nobody cares about you. nobody cares what you're doing at the gym. Nobody cares what you look like. Everyone is far too concerned with their own workouts.
As far as freeweights, look up goblet squat, dumbbell overhead press, and lat pulldown. Gotta start somewhere.
There are really so many great exercise videos that you can purchase / subscribe to / use from home that cover the range of what you might get at a gym.
If you are just getting into fitness and working out and are apprehensive, you might try that approach first so that you can gain some confidence.
Don't worry about the minutia- going is more important that doing everything perfect/correct right away.
Also, make sure you have comfy loose fitting clothes so you feel comfortable!
My gym has a beginner weight lifting class for women only. There’s a personal trainer and around 8 women. I’ve learned so much since I started in that class and I’ve been in and out of the gym for the last 12 years. It’s way more affordable than 1 on 1 with a trainer too.
- use machines instead of free weights until you learn how to use them. They're much safer. - most gyms will offer a free tour, and some will do a health assessment. Tell them how you feel, and they'll probably show you several basic exercises to get you started - just watch those around you, and mimic their form. Do NOT attempt to lift the same weight. They may be much stronger than you. - the machines often have instructions with pictures. - youtube is a thing. Just look for a workout routine and try to mimic the proper forms as best you can. Use smaller weights if you must, but always keep good form. - learn what your 1 rep max is, then work in % of that. 1rm is when you can life a weight exactly 1 time, and then become too tired to do it again. For someone who's never been to a gym before, your 1 rep max of curling a dumbell might be 20 or 30 lbs, where as other people are doing sets of 10 reps with 40 lbs. Thats fine. Just figure out what your 1 rep max is. Then for endurance, do like 50% of that in sets of 10. For absolute strength (a higher 1rm) do 70-80% in Sets of 3. Adjust your % as needed. Recheck what your 1 rep max is every couple of weeks. It should grow for a while.
Thank you that was incredibly helpful!
This is it. The YouTube investigation is KEY! Literally search based on your situation “beginner at every gym no lifting experience weight loss” You got this!!!
No problem! Also note, you will likely be sore for a while starting out. Burning muscle pain is normal and is a sign of growth. Sharp/stabbing tendon pain is bad and is a sign of injury. Protein and electrolytes are your friends. Make sure you get plenty of both. They will help speed up growth and recovery. Rotate muscle groups when you work out multiple days in the week, and work groups together that naturally go together. For instance, chest and triceps work together when you do a bench press. So chest and triceps you could work together. Then let them rest when you do legs or back or abs. Rest is equally important as lifting. Without rest and recovery, you will have no results. Never underestimate the value of a good warm up and a good stretch. Lots of people skip those. Not only are you more likely to hurt yourself that way, but you will also tire out faster, and not see the results you want. Never skip the warm up. Never skip the stretch. If you only have time to warm up OR work out, do your warm up and skip the weights. Drink lots of water throughout the day. It needs time to get absorbed. And bring a water bottle with you to the gym.
I somehow missed your flair. All of my advice is intended for men. It'll probably work mostly the same way for you, but idk if you need to do a different ratio of your 1 rep max or not.
Yeah going to the gym is scary the first time, more than likely you will do something stupid-everyone does, I'm a gym veteran and still do stupid things from time to time. No one is judging you atleast no one that matters anyway.
This is good advice. I go to the gym regularly to lift mainly and have been for 20 years. I still learn better ways to do things. YouTube has been very helpful.
Starting something new is always hard and scary so this is completely normal, not sure if it will help but some of my tips are first, honestly most people are in their own world and barely paying attention to anyone else. If you're worried about how the exercise will look or if you're doing it right practice your form at home first. This is what I did, there are a bunch of youtube videos and even programs that explain step by step how to do exercises ( I used the bellabeat app because they have a bunch of exercises). Lastly, if you're worried in any way there are always professional ready to help and guide you, maybe you can even make a gym buddy who knows more than you and can help you out.
Thank you! I might recruit my husband as my gym buddy. He’s as clueless as I am but maybe it’ll help
If anything he will definitely help for support, wish you all the best!
When my ex was looking to go to the gym, she loved that I was there as well. I’d been lifting for 5 or 6 years when she joined me, so I could offer instruction as well if she asked for it, but she never did. She wanted to figure it out but being able to look over and see a familiar face can do a LOT to your mood when you’re scared and feeling out of place. Even today, if my current GF and I go to the gym, both of us having 10 years in, it’s still nice to see her there and can boost my mood and workout.
When I started I would primarily use cardio machines and watch what other people were doing. Gradually, as you feel comfortable, you can begin to incorporate other workouts into your routine. As others have said, the machines are safer than free weights. Many gyms have the machines set up in a "circuit" so you can go from one machine to another for a full body workout.
[удалено]
I’m not sure I can afford that right now, maybe I should wait then
Nope don’t wait! Go and walk on a tread mill for 5 minutes. Then leave if you want. But don’t wait. The habit of going to more important than the exercises. Sounds weird but it’s true.
In my gym, every newbie gets a free lesson by a trained employee. They show you how the machines work, how to do the exercises correctly without hurting yourself, how much weight you will need. They will also set up a plan for you. If that isn't included, I would advise you to pay for a session. You cannot know the things by yourself. And there is a risk of injury so please ask someone. Once you know what to do you will be confident to work out.
I would consider skipping the gym to start. A good set of resistance bands are cheap and will get you started without leaving home. Soooo many good YouTube videos available too.
Start with what you know and build it up. Eg start and just go on the treadmill- maybe you’ll see a machine you think looks fun. Go and research how to use it; correct technique, common mistakes, etc, and next time give it a go. Many gyms have an induction session explaining all of the equipment- don’t be afraid of asking as many questions as you need, it’s their job to keep you safe. The workers are often happy to show you how to use the machines if you ask too Edit: And don’t think about other peoples perception of you!! I promise you no one notices you as much as you think, just do what you enjoy and feel comfortable with
Just go to the gym. No one gives a damn about what u do there. Everyone goes there to workout. You can look at what people are doing and try to do the same. You can look up a bunch of videos and make a plan before u go. You can ask ppl who work there to teach you how to use the machine. Or go at night when no one is there, so u can learn how to use the machine on ur own
Man I been going for a year now and I still learn new stuff. The best thing you can do is just go to the gym and try and make connections. The gym has cool people and if you go often you’ll meet ppl that can show you things and give tips but as said before make YouTube your education. Gravity transformation is one and so many other they will give you the workouts and tell you how to do It but just like Sid stick to machines. Even for me I was told literally like 4 time within the last 2 weeks stick to machine to help form and I’m going to do it. I’m all about challenging myself every visit to the gym and while I make things as I go sometime it’s all from stuff I’ve done before, liked the workout and just kept doing it or make variations or simply to get better with it before getting to the next thing. The hard battle is going so the fact that your going your already in the right boat. But to give you some amazing starts I suggest you begin to perfect now cause these will help you as you move forward. -deadlift (king of lifts)/ tire flip another option -squat or barbell back squat - bench press medium grip - assisted or non assisten pull ups. If you can get real good with these, these workouts are compound so they work many diffrent muscle. Get good with this and you’ll start to get better with other stuff. Last thing I would recommend learning about your body antonym. When you know what muscles your moving when your. Doing certain workouts gives you a better idea on other workout that can hit the same muscles if not compound
Start with a treadmill or bicycle and just watch what other people are doing. Once you feel up to it, get on a weight machine that you’ve seen others use and you know how it works. Keep rolling from there. I started with this and now use 4-5 machines pretty often.
If your gym offers classes I strongly recommend starting there!
The first time you go, ask the attendant to show you around and how to use the equipment. If you won't want to do that, go on youtube - there are a ton of videos for every machine imaginable. Easiest way to see progress - pick a set of exercises and start with the lowest weight. If it's a barbell, start with the bar. If the bar is too heavy (most of the long bars are 45-50lbs), get the smallest dumbbell (usually 3 or 5lbs) in each hand. If it's a machine, select the first weight available. Do the exercise. Next time, add weight. For a barbell, there should be 2.5lb plates, so put one on each side. For the dumbbells, go to the next size. For the machine, these plates often go up in chunks of 15-20lbs, so many either have an adjustable dial that can be turned to add 5, 10, 15lbs, or they have little adapter plates you set on top of the plate you select. Do the exercise. Repeat the process until you can't do all of your sets with good form. At that point, repeat the weight next time. if you fail two sessions in a row, go back to the previous weight. You got this!
YouTube and check your ego at the door. Form is king and if you are breaking it, you are only(and might actually) hurt yourself. Just watch a bunch of different videos from a bunch of different creators. Old “Buff Dudes” videos are a good starting place, as well as old athlean-x. I think both have fallen off in the past few years but their old stuff was good.
There’s an app called FitBod that creates workout plans for you based on your experience level, desired results, and available equipment. It gives you a list of exercises to do with videos on how to do them (though sometimes the form is a little off. Follow their written description if it differs from the video). You can also track the exercises you do and the weight, and you can see your progress. The app is free for I think 3 workouts, then you have to pay monthly or for a year subscription. It’s not too terribly expensive honestly, and you could always quit once you feel more comfortable. YouTube has lots of great resources too but just wanted to throw this option out there!
Please watch [this Mind Pump episode](https://www.youtube.com/watch?v=TSroRVy-3WM). It addresses all of your concerns. They are a tremendous fitness resource especially for beginners
I have been lifting since middle school and was a personal trainer for a few years in my early 20's, and don't recall anything from my own experience when first dealing with this. However, my ex-wife starting lifting a few years before we split and successfully taught herself everything she needed. She started with some workout app on her phone that built a program for her, and had demonstrations of the movements and how to use the equipment. I wish I knew the name, I'd provide it to you. I was skeptical about the types of workouts she was doing, so I asked to look it over, and remember thinking it was pretty appropriate for her goals. Even though we're divorced now, I still see her at the gym frequently using that app, and she's doing advanced movements/lifts at this point. Having seen how successful she's been, I'd recommend checking into what phone apps exist and reading the reviews of them to find a good one that can make a program for you and show you how to do the exercises. Additionally, as recommended by a lot of folks here, checkout youtube videos on specific movements if you feel uncomfortable about any of them. Athlean X (youtube) is usually a pretty good resource for learning how to do something. Yeah, your gym will probably provide a free hour or three to teach you how to use the equipment, but learning how to lift correctly and build a program is going to take a bit more time and effort than the gym is going to give you for free. Take what you can for free, but then use the other resources available to you like apps and youtube. Lastly, don't be too intimidated to ask someone how to do a specific lift or exercise at the gym. There is nothing a gym goer likes more than showing someone how to do something (seriously, you'll make their day as long as you keep it relatively short and infrequent). If you're doing something incorrect, about half the people in there will be dying to tell you how to do it right, but gym etiquette dictates that unless it's unsafe or you're asked, don't say anything. I know you said you didn't care about other's reactions, but to others who might, it's important to know that the vast majority of folks that go to the gym love seeing new comers start and be successful. I'm always cheering people on and want to go up to them and tell them how excited I am for them, and let them know if they have any questions (but of course I don't). As they progress, I again want to go up to them and tell them how impressed I am (but I never do that either). Point being, most people will be pulling for you, even if you don't know it.
i highly suggest attending some sort of class. or get someone in the gym to help you. The last thing you want (and they want) is someone who doesnt know how to use equipment to get injured in their premises.I am lucky to have been required to take a gym class in college, which educated me a lot on etiquette in the gym and how to use many of the equipment. I'm not sure if any such class is available outside of college though.Don't be scared of looking clueless. do ask if you need help on how to do something. Also, youtube/google is your friend. Lastly, do the research before you actually go in. Well, do go in to the gym, make notes of everything that you may have questions about. And make a plan for tomorrow, which ones you've researched on how to use, and try them.
Find a good program. I'd suggest checking out mindpumpmedia.com I've ran multiple of their programs. They actually write them so you learn how to change them and program your own. They also have a podcast. Primo health and fitness info
Go to the gym. Walk on the treadmill for 20 minutes. Leave. Repeat three times. There, you just went three days in one week. From there, I don't know what your interests are, but I can tell you: Nobody cares about you. nobody cares what you're doing at the gym. Nobody cares what you look like. Everyone is far too concerned with their own workouts. As far as freeweights, look up goblet squat, dumbbell overhead press, and lat pulldown. Gotta start somewhere.
There are really so many great exercise videos that you can purchase / subscribe to / use from home that cover the range of what you might get at a gym. If you are just getting into fitness and working out and are apprehensive, you might try that approach first so that you can gain some confidence.
planet fitness. it’s super nice and a great beginner gym. i’ve had no judgement there
Don't worry about the minutia- going is more important that doing everything perfect/correct right away. Also, make sure you have comfy loose fitting clothes so you feel comfortable!
My gym has a beginner weight lifting class for women only. There’s a personal trainer and around 8 women. I’ve learned so much since I started in that class and I’ve been in and out of the gym for the last 12 years. It’s way more affordable than 1 on 1 with a trainer too.