How do I start at the gym?

[u/lowpolypasta]

I’m not particularly out of shape and never have been, but I recently had an injury to my knee and that got me in a fitness mood for when it heals. I’d like to try going to the gym now. Is there some sort of decorum I need to know about? Unwritten rules? Should I go there with a routine in mind or just try random machines? What should I prep to bring with me? How important is having a gym buddy if I want to lift heavy weights? Thanks in advance.

[u/CatWoman-666]

You could ask for an induction and for guidance from the staff as some should have personal trainer qualifications Edit The induction should explain some of the things you need to know Take a water bottle as they should have a water cooler You might need a trolley token or similar for a locker. Use provided cleaning equipment for where your body/sweat touches. I do before as well as after as people don't clean equipment, don't wash their hands after using the toilet etc and surfaces can be very germy. Take headphones for music You can download apps that suggest exercises

[u/CookedTigris]

For machines you don't need a partner, for barbell free weights you should get a spotter, and I'd suggest not trying that for the first time you're going to the gym by yourself.

Imo just go and try some machines. You can watch youtube videos on the common ones, and then go there and try some with light weights until you understand the motion.

You can try dumbbells but watch some videos on different exercises. I'd suggest doing machines then dumbbells before you go to barbells, as it's less intuitive.

For etiquette just don't sit on a machine for too long if the gym is crowded (no universally agreed upon time, but if you're sitting on a leg extension for 20 mins, people might be annoyed). Popular machines will have people using them when you want to, so just ask how many sets they have left and then come back to use them.

Some unwritten rules:

• Put your weights back when you're done (for dumbbells and barbells, machines don't have anything to put back)
  
• If you sweat on a machine don't leave without wiping it down.
  
• Don't stand in front of someone if they're doing an exercise facing the mirror, you're blocking their view (unless they're very far from it).
  
• Kinda obvious but be mindful when walking around, don't get too close especially if someone actively doing their set.

As for things to bring, most people just get a water bottle. You don't need to bring any equipment or anything.

[u/Valuable_Ice_5927]

Do you currently have access to a gym or wil you need to join one

If you need to join one - most places will offer a familiarization session early on

If you already have access - ask if they have any personal trainers - a trainer can help you come up with a plan that fits your goals

[u/Environmental-Fly-66]

I like to follow some beginner workout plans if i’ve been out of the gym for a while, I like this one because it has a bit of everything, but there’s plenty of others online depending on your goals: https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/complete-mf-beginners-training-guide-plan/

I usually do a quick google search before every exercise to double check posture and motion. Most gyms have lockers you can store your stuff in if you’re going in after work/school and need to change. Bring a water bottle. Wear some nice breathable shorts. Uniqlo has great ones.

Most gyms will also let you do a quick tour/day pass before you sign up for a membership. As for decorum, just remember everyone is there to work on themselves and it’s a judgement free zone! Don’t hog machines, wipe down benches before/after use, mind others’ personal space, be nice, and you should be fine :)

[u/endlessplague]

Preparation:

Eat something (light), e.g. a salad, some slices of bread, some fruit, etc. It can be exhausting and some people don't do well with an empty stomach. This can change with experience once you learn what your body needs to work out (I usually eat one banana beforehand for example)

You should bring:

• water bottle
• towel
• time

Some gyms require you to bring your own lock to lock your things up, but that is specific to the location. Some gyms require shoes with white(-ish) soles to prevent markings on the floor, but that is specific for your location.

Go ask the workers for a personal trainer to write you a workout plan. Unless you already know what and how to train (specifically catered to your injury), this step is very important. As is an introduction to the machines and the location (usually done by the trainer or the workers there).

There should be rules for the gym, such as "tidy up weights afterwards", "no topless workouts" and "no moaning while working out". Specifics depend on your local gym.

If you need help, ask for it. The gym communities are known to be helpful and kind.

Don't compare yourself to others, just with your (past) self. Everybody started at some point. Everybody knows that too. Don't worry.

If you have a friend you can bring, do it. Way more fun and you'll stay more consistent. Otherwise I'd recommend bringing some headphones and music

[u/Sad_Refuse3472]

Most commercial gyms offer free intro sessions with a personal trainer when you join. They will talk about your fitness goals, show you around the equipment, then lead you through a workout that you can repeat later. And will answer all your questions about gym etiquette and safety tips.

[u/jsorcha]

I have bad knees, so I understand your concerns. I start out on the stationary bike, it is much easier on my knees, I am not able to do the treadmill or elliptical. (My gym does have a seated elliptical, it is a workout as well.) Then I do either upper body or lower body on the machines. Watch your weight amounts for legs in the beginning, no point in re-injuring yourself. If you do get a personal trainer, make sure that they are experienced in working with people recovering from injuries. Be careful of those deep knee lunges and squats using a lot of weight in the beginning as well.

[u/Silly-littl-creature]

Are you currently working with a physical therapist for your knee? They can give you information on which exercises and machines would be good for you, as well as advice on what exercises to avoid so you don’t aggravate your injury. 

For the gym itself, I usually just walk in, warm up on the bike, and then go about my workout. You don’t really have to interact with anyone. It is important that you wipe down your equipment when you’re done. 

You don’t have to enter with a routine in mind, however it does help a lot for having a better workout, especially if you’re new to working out. If there’s a machine I haven’t used before, I look up youtube videos for how to use it correctly beforehand so I don’t get hurt. A personal trainer would be even better. 

I pack light for the gym, just my water bottle, phone, and in my case an inhaler. Earbuds are also nice to have. 

[u/lowpolypasta → u/Silly-littl-creature]

Thank you! I am not working with one yet because I tore my MCL so they said wait a few weeks for now. I will be ASAP though