12 Must Know Gym Tips For Beginners
If you have just started your fitness journey you probably have considered joining a gym.
However, a gym atmosphere can some times be intimidating especially for newbies.
We have all been there and you are not alone!
Don’t let intimidation hold you back from achieving your fitness goals.
I got you..
Here are 12 gym tips for beginners to make you feel more confident walking into a gym and working out!
1 – Ask For Help
Don’t be afraid to ask the staff for help.
Really, they will be happy to show you how to use a weighted machine or show you how to do an exercise properly.
They are there to help you in all of this.
Do not feel stupid, intimated or that you are bothering them.
Their job is safety and they would rather help in any way they can rather than see you or anyone in the gym get hurt.
My biggest gym tips for beginners is to ask for help so you do not get hurt and learn how to properly workout.
2 – Hire A Personal Trainer
Hire a personal trainer even just for a few sessions to get you more comfortable.
Starting out can be very intimidating so having someone to show you the ropes might be easier for you.
This is exactly what I did when I first got back into the gym.
For me, it had been many years and three babies from when I actually had a gym membership.
I was not comfortable and knew I needed that extra guidance.
Use us! That is what we are here for.
Ask questions about machines or excersizes. Watch us set things up and how to work machines.
Having a personal trainer on your side not only will help you stay motivated but a good one will teach you the ins and outs of a gym so that you are comfortable doing this on your own.
3 – Bring A Friend
It’s always more fun with a buddy anyway.
Bring a friend to workout with you.
Not only will you help each other with motivation and accountability they could be that extra little support you need.
4 – Join A Group Fitness Class
Another gym tips for beginners is to surround yourself with people like you just starting out.
Most gyms offer group fitness classes.
Take a look at what your gym offers and try a few classes.
Being around other people in a class setting you most likely are not the only newbie to the gym.
Group classes are a great way to start getting comfortable and surround yourself with others in unfamiliar territory.
5 – Wipe Down The Equipment After You Use It
Let’s touch on two gym tips for beginners that have to do with etiquette.
In every gym you will find some sort of antibacterial wipe or spray.
When you are moving about the different machines wipe them down before you move on.
6 – Rerack Your Weights
Just like wiping down the machines after each use, make sure you put everything back where it belongs or how you found it.
If you are using dumbbells or pre-loaded bars put them back on the rack when you are done.
If you are using a smith machine loaded with plates, take the plates off when you are done. Store them where they belong.
No body wants to be picking up after anyone else or tripping over a weight that has been just left there.
7 – Start Off Slow
Another important gym tips for beginners is to pace yourself!
Take your time learning how different movements feel and how different weights feel.
Your goal is to get fit, not to hurt yourself.
Do not go into a gym and start lifting way above your max and then be so sore you can not return for a week.
Slow and steady here!
You can work on increasing weight or cardio time when YOUR body is ready.
A good rule of thumb for beginners is to start with 3 sets of 12 – 15 reps of any movement. Taking about 2 minutes rest in between sets if you are just starting out.
From there you can judge your body.
If you are using weights and are unable to get all three sets completed, lower your weight.
Again your goal is to get fit not to push yourself that you wind up hurt.
For traditional cardio like a treadmill or an eliptical is the same practice.
Do not go bumping up that speed or incline to max and try to maintain that pace.
8 – Wear A Hat
If you are self conscious throw on a baseball hat when you workout.
It’s a little trick that works!
When you wear a baseball at people will avoid eye contact at least in my expierence they do.
You can focus less on who you think is watching you and focus on getting a good workout in.
9 – Do Not Go At Peak Times
Many of us go into a gym with the notion that people will be staring at you.
A gym tips for beginners to avoid this is to go when the gym is not packed.
Peak times for a gym usually fits around someones 9 – 5 work schedule.
You will find your gym packed to the max starting around 5 or so in the evening and go until about 8pm.
The same thing goes in the morning most people start their day with a workout before work so you will find yourself in the same situation as with after work times.
If you can avoid these times you might feel a bit more comfortable.
I notice any gym I go to around 10 – 2 is the slowest time of the day.
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10 – Go With A Plan
You do not have to have a strategic workout plan in mind however going in with some sort of plan is best.
Is today a cardio day or a lift day?
Do you want to focus on legs or back?
This will give you a direction when you get there.
Follow through with your plan to make the most out of the time you have to spend in the gym rather than just wondering around looking for what to workout.
11- Do Compound Movements
If you are just starting out your focus should be on compound moves not isolation moves just yet.
Compound moves will workout more muscle groups which will help you lose fat and gain more muscle quicker.
Related: Reasons You Are Not Losing Weight
Think squats, bench press, shoulder press, bent-over row, deadlifts, pull-ups, and lunges.
These all should be done using your body weight at first to get the feel for the movement. Add weights when you are ready to increase.
Doing compound moves will increase your metabolic rate much better than any isolation move since you are using more muscles to complete the rep.
12 – Watch Your Form
I saved this gym tips for beginners for last however it is very important.
You have got to be so aware of your form during any form of ecersixe.
Make sure your spine is not overly arched. This is a mistake I see all the time.
When you overly arch your spine you are opening yourself to injury.
The best way to preform any lift including the smallest one like a bicep curl is to not overly arch your spine, chest our and keep your head and neck in a
Engage your core in each and every excerise you do.
Your inner core protects your spine. If your inner core is weak your spine could be open to injury since it is not properly supported.
So flex those abs and engage them on every lift, it’s doing a lot more than you think.
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