The Beginner’s Guide to Starting at the Gym: Part 2
My home gym, Kings Gym, is located in Bedford Heights, Ohio.
The second half of a personal trainer’s (and one-time beginner’s) guide to stepping foot in the gym for first-timers.In part one, we discussed the intimidation and life factors and explained ways to combat them. We also discussed preparing for the gym and listed some brief gym etiquette tips. In this entry, we will discuss easy mistakes you can make as a beginner, such as choosing the right gym and staying consistent with your routine. Let’s start with something simple:
Finding the Right Gym for You
A great gym atmosphere sets the tone for your workout experience. Yes, location, pricing, and equipment variety are important factors, but sometimes it may be worth the drive or money to join a gym further from home. It may be closer to work so that you can work out before or after. Facilities nowadays range from the common Planet Fitness, with its purple and yellow scheme, affordable pricing, and “judgment-free” culture, to the luxurious Equinox, located in big cities with high amenities, equipment, and membership prices.
Find a gym that not only has quality equipment but also quality people.
The most underrated option would be an independently owned facility. Amenities can range from quality locker rooms to a pro shop for your hydrating and protein-packed needs. There may not be a basketball court or swimming pool available for use, but the gym’s culture can be enough to keep you a member for years to come. Membership pricing is fair and equipment is well-maintained. You can tell a gym will be the right fit for you by the people, ranging from the owners to the trainers and “regulars.” That’s why culture is important. Also, take advantage of special offers, like free trials and discounted New Year rates. If you can receive a guided tour, that will also be advantageous.
Quick Tips
Check gym reviews and comments
Consider the types of classes and workouts offered
Look at their hours of operation and how it aligns with your schedule
Seek accessibility options if you need it
Avoiding Common Beginner Mistakes
When you first work out, you will make mistakes. That is probably the one thing new patrons are afraid of doing because of the risk of embarrassment. Below are some examples and solutions to these rookie mistakes.
Omitting Warmup and Cooldown Routines
Dynamic stretching should be performed before your workout, and static stretching after.
The eagerness to lift and complete your workout is real, but you can not forget to perform warmup exercises and activities. A simple approach would be, to begin with a five—to ten-minute walk or jog on the treadmill (don’t run until after your lift, if you must), followed by a couple of minutes of dynamic stretches, like arm circles and leg swings that are controlled movements of muscles. Performing these warmup activities will increase muscle temperature and flexibility, making the muscles warmer and flexible and decreasing the chance of injury.
Performing static stretching as your warmup, that is holding a position for a long duration of time, can hinder performance and make your muscles too relaxed and more brittle, increasing your chance of injury during lifts. That is why these stretches would be more beneficial when cooling down after your workout. Warmups and cooldowns will optimize your body and help prevent injuries while optimizing performance.
Initially Lifting Too Much Weight
While lifting heavy maybe your training goal, it does not mean you should start with heavy weights for your exercises. Lifting heavy too early, especially when you are a novice or just starting up again, yields a higher chance of injury. Not to mention performing an exercise without proper form adds to the risk. It’s okay to start light. You are not embarrassing yourself lifting less than everyone else at the gym. Getting hurt from lifting too much to start would be more embarrassing, especially if you were trying to impress someone or fit in.
Not Fueling Up Your Body for Success
Bagel and jelly is a great combination for pre-workout fuel!
Just like your car needs gas (or full charge) to drive, your body needs energy to work out. A preferred fuel source is consuming around 60 grams of carbohydrate-rich foods with some protein 30 to 60 minutes before working out. Carbs provide immediate energy, and some protein can help delay muscle soreness. Examples of fuel include a bagel or English muffin with a tablespoon of jam or jelly, a bowl of oatmeal, and Greek yogurt with some granola.
Comparing Yourself to Others
Just because you cannot lift as much as the person next to you doesn’t mean you’re weaker, especially if it’s someone of the opposite sex. Most gym-goers have been working out for a long time. It takes years for most people to perfect forms and lift as heavy as they can. Focus on you, your form, and the progress you are making. No one will judge you for not lifting as much as another person or for being a first-timer at the gym.
Disrespecting the “Unwritten” Gym Rules
Other gym-goers will frown upon habits like performing exercises directly in front of the dumbbell rack and not cleaning your equipment after use. Make sure to re-rack your dumbbells after your exercise and keep your area tidy by keeping weights organized close to you and not making them tripping hazards for everyone else.
Staying Consistent
In the last blog entry, I noted that life will get in the way of keeping up with your gym schedule. With Quitter’s Day behind us, you or someone you know may be second-guessing that gym membership or workout program you signed up for. I’m here to remind you that this is normal and there are ways to combat this.
Tracking Workouts
Keeping a workout diary or journal can help track progress and become a visual for your growth in the gym.
Whether it’s a notebook and pen or an app on the phone, tracking workouts is important as you will see your growth. It’s also your road map to your weekly goals and workouts. Along with sets, reps, and weights, write down how challenging the workout was or how you felt after completing it. A visual and tangible way of progressing will keep you on your schedule and motivated to go to the gym. Also, you will notice when you see some blank spots from missed workouts!
Habit Stacking
Do you like listening to music or podcasts? Why don’t you do so when you work out? Stacking new habits with existing ones can create new habits and increase consistency with the healthy habits you want to establish. Want to buy that latte? Perform a set of a tough exercise first. Binge-watching the new Squid Game season? Perform crunches in between episodes or watch those episodes while you walk on the treadmill. You can pair healthier habits, like meditation or stretching, with your wake-up or wind-down routine.
Bring a Friend/Gym Partner
This person will also be your accountability partner. If one does not make it to the gym, the other will call them out on it! Have fun with it, but also remember that both of you have goals in mind. Once one person falls off of schedule, it would only be a matter of time before the other person does. Stick together and become stronger together!
Other Notes
Mental Health Benefits
While exercising is good for physical health, it plays an equal or greater part in mental health. For instance, research shows that aerobic exercises can reduce anxiety and depression due to an increase in blood circulation that flows through parts of the brain that impact mood. Exercise can also boost self-esteem and decrease negative mood. Also, you will be surrounded by others like you at the gym who want to succeed and give you motivation. Having that support system will also help boost mood and increase social interaction. Don’t forget that stress can be lowered with a workout!
CDC Recommendations
It should be noted that adults should perform moderate-intensity exercises (i.e. brisk walking) for 150 minutes per week or vigorous-intensity activity (i.e. jogging) for 75 minutes per week. This can be split into 30-minute workouts five times a week. That’s one TV episode full of movement! You can also mix moderate and vigorous activities divided evenly between 75 and 150 minutes per week. Two of those days should involve muscle-building activity.
Take Rest Days (with Active Recovery)
I highly recommend not working out all seven days of the week. You will find no time to recover and build your muscles properly. At least two days of rest per week should be taken, but that does not mean laying around the whole day. Those days should have some active recovery activity, like stretching, foam rolling, or a casual walk. General movement during those rest days is acceptable.
Conclusion
Now that you have more information about starting at the gym, it’s time to take action. Whether you enter with a set program, training with a personal trainer, like me, or working with a partner, you have all the tools you need to make your membership worth it. This should lead to a lifetime of activity and movement. I see people in their late 80s still working out, even with a walker! I have also heard people in their 60s say, “It’s too late.” It’s never too late. It’s only late if you make it that way. Whatever your fitness level, background level, or goals, you have a place at the gym!
Let me know how your first month or two goes in the comments below. Feel free to post progress updates, as well! I hope you found these two entries helpful and encouraging!
References
Sharma, Ashish et al. “Exercise for mental health.” Primary Care Companion to the Journal of Clinical Psychiatry vol. 8,2 (2006): 106. doi:10.4088/pcc.v08n0208a
“Adult Activity: An Overview.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 20 Dec. 2023, www.cdc.gov/physical-activity-basics/guidelines/adults.html.
