What do I do at the gym?

Question

I've started running outdoors, but I want to get a bit more muscle, not bulk, just not fat. I got a membership to the community gym (it's the best I can do right now) but I've never been to the weight rooms.

Can anyone give me some advice? Should I just watch other people? Should I clean the machines before I use them? I just don't want to go in there and be the utter newbie.

Thanks to you 10, detailed and extremely helpful, thanks so much

Answer 1

You should clean the machines, there should be bottles of cleaner and paper towels some where.I usually do the stair machine for like 45 min and lift weights with my lower legs and i do the ab machines

Answer 2

If you want to tone up best way to go is resistance machines. Always clean the machine or bench when you are done. Doing light free weights with more reps will help develop and tone the muscle, but wont increase the size. Do about 10-12 reps for each set you do. Do about 3 sets per excercise, do about 3 excersices per body group. A lot of muscles coincide when you work out i.e. Chest and triceps, back/shoulders and biceps, do legs all in one day. Spend about 45min - 1hr lifting, and do at least 30 min to 1 hr of cardio a day. Leave 2 days in between each muscle group so dont do chest 2 days in a row. Hope this helps.

Answer 3

Hi Ester,
You probably want to clean the machines before you use them-there should be paper towels and cleaner in the gym.
As for watching other people-that can be pretty dicey-I have seen numerous people in the gym doing the exercises wrong or just having a hit and miss workout-they will use the machines that nobody is using without any regard to what bodypart it worked.You should go into the gym with a definite plan on knowing what your routine will be.
Hopefully,they have trainers there that can show you how to use the machines. If not-the machines should have stickers on them that explain how they work and what bodyparts they target.
You want to make sure that you target your main muscle groups:quadriceps(front of leg),hamstrings(back of legs),chest,back,bicep, tricep abs. do not forget to do cardio also.
You can email me for more precise information if you want to.
Good Luck

Answer 4

First, I'd like to put to rest the myth that women bulk when the lift weights. Women don't generally bulk up unless they want too. In order for women to bulk they need to work twice as hard as men and need to take supplements and other things too. So don't worry you won't bulk.

1) I suggest if your new sign up for a personal trainer at least for a couple of session just so they can put on a program. Learning to lift just by watching isn't safe because you can do it incorrectly and cause injury.

2) Because you are new to lifting stick with the machines. They are much safer unless you are used to free weights (non-machines)

3) Make sure you lift using all muscle groups. Another reason for a trainer to help you. You don't want to get strong and toned in one area but be "weak" in another. It’s healthier for you too.

4) Clean the machines (wipe them down) before and after use. You clean them before you use them for yourself, and after you use them for courtesy to other. Sweat can really build up and it can be really disgusting. Many clubs have paper towels and cleaners you can use, but I suggest bringing a towel from home just in case.

Good Luck!

Answer 5

If you are really new, the best thing to do is to somehow learn from someone else. It's important to lift correctly. Ways that you may accomplish this are:
1. find a friend who knows how to lift and ask to be their workout partner (this works especially well if the buddy used to lift and wants to do it again, but just hasn't been motivated to go to the gym.)
2. purchase a fitness magazine (found in bookstores, grocery stores, etc.) Look for one with articles on lifting routines that have good pictures.
3. search YouTube for lifting demonstrations (there are some good ones, but you really have to search.)
4. try looking at body building websites.
5. ask the gym admin if they have any assitance available for someone who has never lifted before. It's possible that they'll find someone to give you a couple free "orientation" training sessions.
6. post a request at a local college for some training sessions with a student in an athletic program (someone who wants to teach gym to kids or someone planning a career in physical therapy.)
7. search's craigslist for a trade opportunity (training in exchange for ??)
8. check out a book and/or video on strength training from the library.

Answer 6

Depends on where you want to put on muscle....for example do you want to build up your lower body or upper body a bit??

Ask questions...dont worry about looking like a complete idiot we were all there at one point of our working out careers

If someone tells you to do 'light weights with high reps' tell them to politely go blow it out their butt....as this is just a waste of time

Do a search on the following study if you don't believe me

14. Hammer, R. and R. Fedore, Comparison of high resistance versus low resistance training on arm size and strength in women. Central Michagan University.


Heres a Summary
"But I Don't Wanna Get Big"

If I had a buck for every time a woman said to me they weren't interested in strength training because they would get too big, I'd have $136 dollars. (Hey, I don't like to exaggerate.)

For those of you with wives or girlfriends who refuse to stray from the pink dumbbells and aerobics classes, this study examined arm size in 20 women after a 10-week strength training program consisting of either 3 sets of 4-6RM on one arm and 1 set of 18-24 RM on the other arm.

At the conclusion of the program, there was no difference in arm size, but the strength gains were much greater in the heavy resistance trained arm. So next time you hear the tired old argument against strength training, you can wave this data in their face.

Heavy weights will NOT make you big and bulky....as most women believe and most personal trainers will tell you...you know why alot of personal trainers will tell you this?? because by using lighter weights...you'll see less results...and they'll keep you as a client since most women will think "oh, I'm sore so I must be doing something right"

Find someone that will tell you the truth that your trust.

As for the wiping off of the equipment....people SHOULD be doing it after their done on a given machine....but not everyyone does....its your choice really, I know if I see some fat sweaty ogre sweating all over something I want to use next I'll tell him/her to wipe it off....

Answer 7

Don't worry about it too much, every gym user has gone through that phase... ask the gym staff if you're confused... if there aren't any, just watch what the other people do... most gym machines should have a sticker on them that shows how to use it properly. And don't worry about getting dirty, its a gym, for Christ's sake! There should be paper towels and cleaner nearby.

Answer 8

I assume that there is a trainer that works there. Work with the trainer to get started. If there is no trainer there, cancel your membership and find a place that has one. As far as being a newbie I will tell you a saying I once heard that has really stuck with me. Every expert was once a beginner. Don't worry about it.

Answer 9

Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. Chew each morsel at least 32 times to activate ur body to generate signals of hunger/fullness. Obey these signals.

Take light exercises and brisk walks regularly preferably twice a day.

U will achieve what u have not even dreamt and that too in a reasonable time. Do not be in a hurry.

Answer 10

I suggest that you find someone who works there to show you the ropes. You can't just pick up the free-weights (or even use the machines for that matter) without using proper form and technique or you'll risk injuring yourself. Please ask for help before you start.