You set out to go the gym and are very excited about getting started. Walking into the building, you are ready to go but as you look around the room you realize you have no idea what to do. Does this sound familiar? If it does, you are not alone. There are many people that show up to workout and have no idea what is next. Usually, this leads to trying out random equipment and doing something on a cardio machine before leaving. Do you know how to start working out?
Get a routine
We thrive on routines. Get into a routine and your body will respond. Aim to work each muscle group at least once a week and decide how many days a week you would like to exercise. This will help you build some strength and muscle. If you were nervous about weights, there are many body weight exercises you can try as well.
Sample three day weight lifting routine:
Monday, Upper Body: Biceps, triceps and shoulders (arms)
Wednesday, Lower Body: Quads, hamstrings, glutes (legs)
Friday: Chest and Back (push and pull)
Aim to do 2-3 exercises per muscle group.
Where to find weight lifting exercises when you start working out
There are so many resources online these days, it’s hard to know where to go. I would suggest getting onto YouTube and searching bicep exercises and so on.
Find 2-3 of each muscle group and put them on a spreadsheet or just write them down in a journal. Then, when you walk in the gym, you will look up the exercise and have a plan.
Watch a video on the exercise you have written down or ask a trainer if you need a form check . When you find out what weight works for you, write it down along with your sets (how many times you did a series of the exercise) and reps (how many times you repeated the exercise before stopping).
Most people start with 3 sets of 10 reps but that depends on the person and how heavy they choose to go. A good measure of weight is if you can do proper form with that weight for the amount of reps you want to do.
Use the bar
This is a great way to start working out
The bar is one of the best tools at the gym. Many people don’t seem to understand that the bar itself is heavy. When I was first starting to do chest press, I was shocked at how weak I thought I was. I could push the bar up but not much more.
Later on, I found out the bar is 45 pounds! It’s a good place to start when you work on hamstrings, squats, rows, presses, etc. If you are new to weight lifting, just use the bar without any weights on it to begin with and you’ll get an amazing workout.
Add in cardio
Cardio is good for you. It is beneficial to get your heart rate elevated during a workout. When you are lifting weights, your heart rate will go up due to the effort but adding in some cardio on top of that is a good idea. I recommend 30 minutes of cardio daily, and that could even be a walk.
Break up cardio into chunks when you start working out
Personally, I like to do 15 minutes before I lift and 15 minutes after. My preferred method is the elliptical but the treadmill tends to be popular with most people. Standard gyms have ellipticals, treadmills, stair climbers, bikes, spin bikes and ladders.
You may prefer to do it all in one 30 minute lump but this is whatever works for you. It’s also good to do about 5 minutes of light cardio before a weight lifting session to loosen things up a bit. You could even leave the gym, find a stadium and try this workout.
Take a class
Try out a group fitness class for motivation and a workout you don’t have to come up with yourself. I teach Les Mills Body Combat and know people enjoy it because the workout is fun, there are people working out with them and they really don’t have to think.
I tell them what to do and they do it! This class is cardio focused, and Mixed Martial Arts inspired but it also has some strength training in it with push ups and core work. I’ve made some great friends doing group fitness over the years and would recommend it to anyone.
This is a great way to start working out
If you are unsure about weight lifting, try a Body Pump class. That class is focused on light weights but you do so many reps it really works your muscles. The motto is time under tension. Basically, you do so many reps with the light weights that you can’t do it anymore by the end of the track.
These are also good ways to start working out again after an absence
Another class I love is spin class. It’s amazing how much fun it can be spinning your wheels and not going anywhere. Trainers lead you through hills, sprints, mountains, and intervals and by the time you leave you are totally drenched but energized for the rest of the day. I have made many people try it out and they can’t stop going!
Gym etiquette when you start working out
There are unspoken rules of etiquette that need to be known before you step in those doors. Hopefully, this will help you go in with confidence and you will fit in with the regulars.
Be present
Don’t just sit around on a bench and mess with your phone ignoring everyone. Someone might need that bench and you’ll be distracted from why you came in the first place. If you need to check your phone, do it to the side.
Put things away
Pick up after yourself. It is very annoying when people leave a bar with weights on it and don’t rerack their weights. No one knows if the equipment is free and it can be frustrating. Or maybe someone is looking for a certain dumbbell and it is no where to be found because Joe Gym Guy decided to take it to another room and not bring it back.
Clean up
Third, wipe it up. You are at the gym and will be sweaty and that sweat will transfer to everything you touch, lay back on sit on, etc. Grab a paper towel and disinfectant and clean it up. Do you want to lay down in a puddle of someone else’s sweat? Didn’t think so!
No phone calls
Fourth, get away from others when you talk on the phone. One time I was on a treadmill enjoying my Netflix until the person next to me made a phone call and proceeded to talk loudly into their phone for the next fifteen minutes. I could barely hear my earbuds and was so frustrated. I kept trying to make eye contact but this person was totally clueless. Just please, no.
Don’t hog equipment
Fifth, don’t hog machines. You will see pulleys, benches, machines, and lots of other equipment. You will also Joe Gym Guy hog the squat rack for the entire hour you are there. Don’t be like that guy. Try to limit yourself if other people are waiting. Most people are happy to share or work in between sets.
Let people workout
Sixth, if someone has ear buds in or headphones on, leave them alone. I can’t tell you how many times a well meaning person will interrupt me and try to talk to me for a long time at the gym. Since I have small children, I have a limited amount of time I can be at the gym. Child care is timed and preschool ends really fast! Also, it breaks my focus if someone waves me down while I’m in the middle of a set.
Post workout
After you workout, your muscles will have worked hard and you will want to have something small. This is important, don’t eat everything because you just worked out! Reach for a high protein snack such as yogurt, cottage cheese, deli meat, a protein shake or these protein balls.
These will feed your muscles and help with recovery. Obviously, if you aren’t hungry, don’t eat, but more than likely you might need something. These protein bars are my favorite if you are in a hurry or just want something that tastes like a treat.
I hope this answers some of what you should do when you go to the gym. I know sometimes it can be scary, but if you have a plan and the right tools, you will want to go back over and over again. What do you like to do in the gym? Do you go or workout at home?