Advice to a gym novice

March 26, 2009 4:44 PM

Does anyone have any advice for a first time gym-goer?

I'm 22 years old, and I've just joined a gym; this includes some personal training.

I have never been to a gym before, and haven't done any real formal exercise like this since high school. I'm very, very thin, and I'm looking to improve this. Given this, is there anything that you would recommend to a first-time gym-goer, i.e. what clothes should be worn, should I carry around a water-bottle, etc. I know this is a little vague and probably sounds a little stupid, but any tips you could give me would be helpful. Thanks.

posted by anonymous to health & fitness (56 comments total)

If your goal is to build strength and muscle, you can not do better than reading Starting Strength. There's a wiki that explains some of it, but I'd recommend the book for more extensive explanations.

If you are doing squats, deads, and presses, it doesn't matter how much weight you're using or what you look like or what you're wearing, you'll get respect from the other gym members.
posted by Durin's Bane at 4:50 PM on March 26 [1 favorite has favorites]

Rule 1: Don't overdo it.

Rule 2: Wear clothes that are comfortable, that you don't care about much, but that are neat and presentable and sit close to the body - you don't want to get them caught in anything. It's hard to go wrong with a t-shirt, shorts, and gym shoes.

Rule 3: Carry a water bottle just in your hand. And keep your gym towel handy for wiping stuff down. You might even want to carry some antibacterial wipes around with you.

Rule 4: Ask the trainer what the deal is.

Rule 5: Wear flip-flops/thongs in the shower so you don't catch some kind of revolting fungus.

For a lot of people, gyms are these magical places filled with incredibly hot women and guys who can benchpress trucks. Generally speaking they are just smelly and most of the people in them are rude and stupid. Don't try and compete with anybody, just listen to your trainer. After a while you probably won't even need them, since you can count the reps yourself (though it's a pretty good motivator to have somebody there encouraging you).
posted by turgid dahlia at 4:52 PM on March 26 [3 favorites has favorites]

...you'll get respect from the other gym members.

Respectfully, respect is the last thing you should worry about.
posted by turgid dahlia at 4:54 PM on March 26 [2 favorites has favorites]

Durin's Bane is not wrong, but if you're going to go this route, get someone knowledgeable to check and correct your form. Doing squats incorrectly can lead to *major* back injury (voice of experience here). Not all personal trainers have this knowledge, sadly.

My own counsel would be, whatever exercises you start out with (machine, freeweights, bodyweight, whatever) pay attention to form, pay attention to how you're feeling as you do them, don't let ego or self-consciousness push you into self-damage. Slow and steady is infinitely better than quick, hard and sloppy; consistent forward motion trumps all the quibbling over which path is the right one.

Also, just as with dog training, the only thing two trainers will agree on is that that third trainer over there is wrong. Don't believe everything you read/hear.
posted by Kat Allison at 4:57 PM on March 26

Clothes: I don't know how self-conscious you are. Myself, I dress so that I don't worry that I'm being looked at, but so that I can move freely and not get too warm. (In truth, if you pick the gym right, nobody's going to care what you look like anyway - they're too focused on how THEY look.) I just wear shorts and any ol' t-shirt (clean so I don't stink up the joint). Most gyms like you to wear non-street shoes to keep the place and machines clean.

I like to carry a water bottle with me. If there are water fountains easily accessible, you don't need one. If they're not easily accessible, having a water bottle is good - you need to stay hydrated.

I'm guessing that strength training is something you'd want to look into, since you're not looking to lose weight. I would ask the personal trainer to help you put together a basic training plan for a beginner, and explain to them what you're trying to accomplish. Take all of what they say with a grain of salt, however, because pt's can vary greatly in quality and knowledge. There is a TON of good information about strength training out there on the net for free. ExRx is a really good place to start, I think. Pretty basic, good advice overall.

Don't get too overwhelmed by all the gadgets and machines and varied info about how to get buff. Don't feel like you have to use every machine to get a good workout. The basics apply: lift heavy stuff (but not TOO heavy at first!), sweat and get the heart rate up, stretch where appropriate, challenge yourself but avoid injury. Fine tuning the rest is a constant process.
posted by Knicke at 4:57 PM on March 26

I could give you work out tips but I'm pretty sure that's not the focus of your question, so: First off, you're smart to have a trainer. This is stuff you should ask him/her. As for dress, I'm assuming you're male so just a light t-shirt and sweat pants is fine. As for carrying around a water bottle, it's about half and half but I always found it annoying. More than anything, listen to your trainer. If they're even barely competent in their skills they'll know everything you need to do as a beginner.
posted by dead cousin ted at 4:57 PM on March 26

Respectfully, respect is the last thing you should worry about.

Respectfully, a huge percentage of new people list feeling out of place, or being looked down on, or being afraid of looking silly as reasons not to go to the gym. Having a little confidence that others aren't laughing at you goes a long way in getting people to return. Respectfully.
posted by Durin's Bane at 4:58 PM on March 26 [1 favorite has favorites]

Loose fitting clothing.

Unless you are the one most beautiful, or the one most grotesquely out of shape person there, no one will notice you at all.

Adjust your dress, accessories and behavior after you have been there a few times.
posted by Classic Diner at 4:58 PM on March 26

Wear workout wear. A pair of yoga pants or cropped yoga pants, or running shorts. Tank top or t-shirt on top, over sports bra. Comfortable sneakers.

Bring a bottle of water and a towel. I usually bring a hand towel. A bottle of water is not absolutely necessary if your gym has drinking fountains. Sometimes I bring water, sometimes I don't. Bottled water is necessary in classes, since there is not an opportunity to bust out of there and get water down the hall.

There will probably be rules about wiping down equipment. Make sure to do this. Most gyms have a diluted disinfectant spray that you mist on the parts of equipment that touched your hands and body. I usually mist a couple paper towels and wipe down equipment, instead of spraying all over the seat and handle bars. Place your towel on weight machines and other exercise equipment that you sit on.

Be courteous. Sign in to use a machine. Usually these sign-in sheets will be at each of the most popular pieces of equipment, like treadmills and elliptical trainers. Sign in, and don't go over your time allotment if people are waiting.

If you're taking classes, be sure to get there early to get a spot. They can fill up quickly and you will have nowhere to stand.

If you're thin and wish to build some muscle, ask your gym about free personal training sessions. A trainer can show you around the Nautilus machines, or whatever brand of weight machines your gym has. She can teach you the proper way to use the machine and design a program that you can follow.

Good luck. You'll get the hang of it after ten minutes. It's no big deal to go to a gym. Have fun!
posted by Fairchild at 5:01 PM on March 26

Most gyms offer a few free personal training sessions to new members. I did not mean to imply that your gym would have such a service, but it might.
posted by Fairchild at 5:03 PM on March 26

...a huge percentage of new people list feeling out of place, or being looked down on, or being afraid of looking silly as reasons not to go to the gym...

But the point is the decision has already been made to go to the gym. The last thing needed is concern over what experienced bodybuilders or the like think. He/she doing it for him/her self, not for them.
posted by turgid dahlia at 5:05 PM on March 26

The biggest hurdle I had to get over when starting going to the gym: No One Is Watching You. Really, they are all preoccupied in sweating and lifting and pressing that they hardly care about you and what you're doing unless you are in the way or overly talkative.

Ask an employee to show you how to work a machine if you don't know; doing it wrong can hurt, and that's what they are there for.

There will be spray bottles and towels nearby to wipe off your machine. Always wipe off your machine when you're done.
posted by rhapsodie at 5:11 PM on March 26 [1 favorite has favorites]

If you are a male and you are wearing shorts, please wear a jockstrap.

Thank you.
posted by jgirl at 5:13 PM on March 26 [2 favorites has favorites]

But the point is the decision has already been made to go to the gym. The last thing needed is concern over what experienced bodybuilders or the like think. He/she doing it for him/her self, not for them.

I think Durin's Bane is kinda on to something, although I don't agree with the "respect" aspect. The decision to actually go to a gym is a major step obviously and you shouldn't be intimidated by the gorilla meatheads and gym rats. But you also don't want to walk in and not know what the hell you're doing or dressed in jeans or something. Even I did a little research in magazines and books to know what I was doing before I ever touched a weight.

But the only respect needed in a gym is wiping your sweat off after your done. Oh and not offering free advice on form to strangers. That is a major no no.
posted by dead cousin ted at 5:14 PM on March 26 [2 favorites has favorites]

If you are a male and you are wearing shorts, please wear a jockstrap.

Uh, I don't know what kind of gym you go to or what shorts you've been seeing but that advice is frankly, insane.
posted by dead cousin ted at 5:15 PM on March 26 [13 favorites has favorites]

dead cousin ted: "If you are a male and you are wearing shorts, please wear a jockstrap.

Uh, I don't know what kind of gym you go to or what shorts you've been seeing but that advice is frankly, insane."

Dude, I see balls at the gym on a weekly basis at least.
posted by peep at 5:17 PM on March 26 [2 favorites has favorites]

If you're taking classes, be sure to get there early to get a spot. They can fill up quickly and you will have nowhere to stand.

And don't be afraid to stand and wait if you get lost. Just stop. Don't keep flailing and endangering your neighbor. You'll figure it out eventually. Positioning yourself at the sides of the class means fewer neighbors to crash into.
posted by benzenedream at 5:27 PM on March 26

Get a trainer. Let them show you around the gym, show you the machines and show you how to use them. Schedule a follow up or two for the new week, so they can evaluate how you're doing.
posted by Brandon Blatcher at 5:45 PM on March 26

Go with a friend.
posted by tdreyer at 5:56 PM on March 26

Don't use straps, don't use a weight belt and do -not- wear gloves.

Don't bring your own anti-bacterial wipes. Do clean up after yourself if you are a profuse sweater.

Clothing: Keep it loose and comfortable. You don't want to impede your motion. Running shorts are fine if you are going to be running. For the love of God, don't squat in them though.

For some strange reason, people get freaked out seeing another person naked. Get over it, it's a gym and you'll probably be in the locker/shower room with other naked people.

Most trainers are useless, so do your own research. If they tell you squatting below parallel is dangerous, they are useless.

Food + compound lifts = mass
posted by Loto at 5:57 PM on March 26 [1 favorite has favorites]

Durin and Loto have the right ideas.

There's nothing "frat-boy" about using free weights.

Machines are less productive and more dangerous joint-wise than (appropriately loaded) free weights. Most professional bodybuilders agree that unless you are at an advanced level, you shouldn't be using most of the commonly used machines i.e. leg press.

That being said.. form is infinitely more important than weight when you are starting out. Practice squats, military press, and lunges with the bar. Bench press with small weights (you will probably be fine doing more than the bar when you begin).

Don't do deadlifts with poor form. You will kill your back unless someone has taught you really good form.

Do use the assisted pull-up machine (unless you can do pullups already).

Do pull-ups. They are great for your arms, back, and shoulders. Add bent over rows, etc. when you are comfortable.

Have some sugar 15 minutes before you work out and you will feel better during the workout.

Have some sugar (and an easy to digest protein) right after you work out and you will feel better after the workout.

Eat (a lot) if you want to get stronger and gain weight.

You aren't going to get fat if you are lifting and have a small frame. I made that mistake in thinking and it held me back for a long time.

Take a water bottle.

Keep track of the weights you use on a 3x5 card so you don't have to guess the next time you go in. You will be surprised at the gains you make if you keep track of numbers. You will likely double your maximum weights for everything within 3 months if you stick with it.

Take creatine if you want to add some clean mass and weight to your frame as you work out.

memail me for details on techniques or for other questions.

good luck

oh! and starting strength was a great recommendation. I would wait until comfortable with form for everything before starting if you go that route.
posted by bradly at 6:21 PM on March 26 [3 favorites has favorites]

dead cousin ted, it's not that I'm not flipped out by some guy's winkie hanging out when he's lying back on a leg machine.

It's just poor form -- in more ways than one!
posted by jgirl at 6:21 PM on March 26 [1 favorite has favorites]

If you find yourself getting serious, get an ACE/PONSI certified trainer. No other.

Good form is most important in the beginning.

I -do- wear gloves; I prefer them for ease in handling.
posted by jgirl at 6:26 PM on March 26

Most professional bodybuilders agree that unless you are at an advanced level, you shouldn't be using most of the commonly used machines i.e. leg press.

As opposed to all of the professional physical therapists I've seen who have said precisely the opposite.
posted by grouse at 6:28 PM on March 26

I wouldn't go so far as to say all trainers are useless, but I would suggest you learn what you can from yours ASAP and then go your own way, if you have the necessary inner discipline to continue your health regimen solo. I've been a regular at various gyms for twenty years now, and most trainers I'm forced to listen to (due to proximity) are the sort of jock-dimwits I'd never choose to spend any time with, but YMMV -- a lot of their clients seem to enjoy their company.

do -not- wear gloves

I get callouses on my hands which my doctor says wouldn't happen if I wore gloves, but I won't wear those gloves, so my callouses remain.
posted by Rash at 6:30 PM on March 26

If you're totally unsure about what the "procedure" is, you know, how things work, etc. then a good way of just getting a lay of the land is to go and hop on a treadmill for half an hour the first few times you go. You can just walk (look for a Quickstart button) at a reasonable pace and spend some time looking around and seeing where people are going, what the flow is, what they usually wear, if water's easily available, etc.

I get totally nervous in new situations, worried I'm going to do the wrong thing and thus completely over-preparing, and this totally helped me get adjusted to gym culture. No one pays any attention to someone on a treadmill (just remember to sign up for one if you need to - the desk will tell you if you have to) and it is often a good vantage point from which to watch the rest of the gym's comings and goings. And you can definitely figure out what to wear to walk on a treadmill pretty easily. You can bring a water bottle and put it in the holder and it won't be awkward or in your way. Any gym I've ever gone to offers towels to carry around and wipe down machines but bring one and stash it in your bag in case they don't.

When you've got the feel for the place, you can schedule some time with your personal trainer to learn the other machines and what to do to achieve your specific goals. By then you'll know which sets of weights are where the uber'roid'd hang out vs. which ones are more "family oriented" and you'll know that one German guy never wears underwear and completely flashes balls to everyone is always on the chin up bar between 6 and 7 and you need to avoid it. Etc.
posted by marylynn at 6:31 PM on March 26

I wear a tshirt and shorts in summer, a tshirt and sweatpants in winter. I always bike or walk briskly to the gym so I'm pretty warm already, but if you have to drive over, make sure that you do a few minutes of rowing or cycling or whatever to get warm before you start doing anything serious.

It's really nice to have a change of underwear in your gym bag - nothing is more horrible than getting out of the shower and realising that you can either go commando or wear sweaty wet underpants.

My gym bag always has:
- towel
- shower gel
- gym clothes
- gym shoes
- clean underwear, clean tshirt
- padlock
- gym notebook
- pen

When I'm super organised, I also have a plastic bag for wet towel/smelly gear.

Don't be tempted to sling around more than you can really handle. All in good time. Unless you have a maximum attempt scheduled in your plan, don't risk the injury and humiliation of a botched lift past your limit.
posted by i_am_joe's_spleen at 6:33 PM on March 26

Clean up after yourself. Wipe your sweat. Put your goddamned weights away. Ask permission to work in with someone. Allow others to work in with you if they ask. Don't stand in front of people. This is how you get the respect (which is very important) from the hardcore bodybuilders to the New Year's Resolution joiners that won't be there after Jan. 15 to the girl working the counter.

Also, everybody there is worrying about their own body too much to worry about what the hell you're doing. Mind your business and try to stay out of lengthy conversations. You're in there to work and get the fuck out. Enjoy your accomplishments and improvements. Just work hard and know that showing up and at least doing SOMETHING leaves you better than before you started.
posted by vito90 at 6:35 PM on March 26 [4 favorites has favorites]

Why do people not like to wear gloves?
posted by jgirl at 6:35 PM on March 26

Another thought: depending on your gym's regular clientele, you can get quite a distorted self-image. When I worked out at a place frequented by bouncers and dancers, I felt small but fat. When I worked out at a place in an office park filled with middle-aged programmers, I felt like an Adonis. Try not to use other people you see as a yardstick one way or the other.
posted by i_am_joe's_spleen at 6:37 PM on March 26 [5 favorites has favorites]

Why do people not like to wear gloves?

They reduce your grip strength for heavy lifts. If you never get below 8 reps or so it probably doesn't matter.
posted by i_am_joe's_spleen at 6:38 PM on March 26

To "work in" with someone means that you do your reps for your "set", they wait for you, you break and rest for your next set while they do their set. And so on.

(I figured if you're that new to this, you might not know. Apologies if you do!)
posted by jgirl at 6:40 PM on March 26 [1 favorite has favorites]

I think everything I was going to say was covered in the second response, but I'll add that I like to wear gloves for weights, and don't be afraid to try out a couple of classes. I've read stats that say people who attend classes at the gym are more likely to stick with it.
posted by backwards guitar at 6:52 PM on March 26

Be careful about upselling from the trainer is my main advice. Many nervous or unsure people are persuaded to sign up for hundreds of dollars worth of crappy training they don't really need in chain gyms. That and keep to your schedule - a month's break will kill your momentum like you wouldn't believe. Force yourself to go after work! The rest you'll figure out. The tip above to hang out on the treadmill your first visit and observe the flow is pretty good.

But as you have the trainer for a few sessions, get him/her to show you how some of the machines/equipment work, what the procedure is for classes and cardio (no sign-up sheets anywhere I've worked out) and give you some pointers on freeweights work.

Have fun!
posted by jamesonandwater at 6:54 PM on March 26

The big racks with pegs at shoulder height and cross bars at waist height are for squatting in. They are not for resting the bar while you do bicep curls. People who want to squat will get annoyed if you hog the squat rack to curl in.

Do not talk on your cellphone, and turn the damned ringer off.

Do not yak loudly to your buddies while you monopolise an area.

If you drip sweat on things, wipe it up with your towel.

If you removed a weight from a rack, put it back where you found it, or in the right place if the places are labelled. Whatever, don't leave them on the floor where people can trip on them.

Do glare irritatedly at people who violate the above rules, before hissing "Excuse me" and shouldering them aside.
posted by i_am_joe's_spleen at 6:54 PM on March 26 [2 favorites has favorites]

Force yourself to go after work!

When you feel wiped out and you don't want to bother, go!

The rejuvenation you will feel is remarkable! You'll wonder why you hesitated!

Do glare irritatedly at people who violate the above rules, before hissing "Excuse me" and shouldering them aside.

Yes!
posted by jgirl at 7:01 PM on March 26

anonymous, if you are male, which I am guessing you are after a reread, please forgive my suggestions to wear yoga pants and sports bras. Good luck.
posted by Fairchild at 7:02 PM on March 26 [1 favorite has favorites]

If there's a drinking fountain (and every gym I've ever been to has had one - full of limitless chilled refreshing water) don't worry about carrying a bottle, just go have a refreshing drink every now and again between machines.

(If you're going to be spending a lot of time on the bikes or treadmills, maybe then you'd want a bottle, but if you're wanting to bulk up, I don't imagine that that's where you'll be focusing the majority of your effort.)

You must carry a towel for wiping down machines.

Take it really easy to start off with, you don't need to lift a lot of weight right away. You don't need any injuries, start slow and let your body tell you when it's ready to progress. Try to keep a record of how you're doing so you can track your improvement.

It's good to sweat.

If you feel light headed, take it easy, you're working too hard. (Or maybe not eating right.)

Don't worry about stretching too much before you start - a lot of modern research says it drains a lot of the strength out of your muscles, just warm up gently.

Keep at it. Make friends at your gym if you can, it's much more fun to workout with friends.

As for clothes, trackpants or comfortable shorts and a t-shirt are fine. If you're a guy and you usually wear boxers, wear briefs instead. (I think jgirl had this in mind, but doesn't realise that the alternative to boxers is not necessarily a jockstrap - which is a really weird garment.)

I don't understand why this question is anonymous.

Have fun.
posted by The Monkey at 8:01 PM on March 26

I have a more detailed response lined up for when I have more time but in response to this:

dead cousin ted: "If you are a male and you are wearing shorts, please wear a jockstrap.

Uh, I don't know what kind of gym you go to or what shorts you've been seeing but that advice is frankly, insane."

Dude, I see balls at the gym on a weekly basis at least.

If you're seeing a guys balls while you're working out regularly at the gym, there's a serious problem there. Having worked at and worked out at a gym for a number of years, I've never ever had that experience and if I did I would have nipped that in the bud immediately. If that were to ever happen to me I'd notify the staff immediately and they would have taken the appropriate actions, like telling that motherfucker to put on some briefs or pants.
posted by dead cousin ted at 8:02 PM on March 26

What Durin's Bane, Loto, bradly, and i_am_joe's_spleen said.

If you want to put on muscle, read Starting Strength and do the program. Don't waste your time on a bunch of machines. And be wary of the personal trainers. I've watched the trainers at my gym do a lot of seriously goofy shit.
posted by ludwig_van at 8:13 PM on March 26

Don't worry about stretching too much before you start - a lot of modern research says it drains a lot of the strength out of your muscles, just warm up gently.

My understanding is that this is true for static stretches, i.e. those where you hold a position, but dynamic stretches (like forward leg swings to stretch the hamstrings) are still beneficial.
posted by ludwig_van at 8:18 PM on March 26

Someone linked Exrx.net above, and it's a great site for exercise information. They also have a beginner's page that has an article about gym etiquette. Might find some useful tidbits of data in there. Another site I use for form and advice is Stumptuous.com.

You state that you will be working with a personal trainer. Listen to him or her. I know that not all trainers are created equal, but this is your first time at the gym, and like you said, you haven't done any "real formal exercise." The trainer should teach you about the exercises and the proper form for executing them. If you've never done a particular type of lift before, and it seems like the trainer's assuming you know, stop and ask. Even better, do the workout on the lightest weight possible, just so you can feel what you're supposed to do and what muscle group it's supposed to affect. You at least want to know if you're doing things correctly.

The trainer is supposed to come up with a workout routine that should help you achieve your goals. You say you want to improve on being very very thin, so that strikes me as you wanting some muscle, or at least some definition. The trainer may start you off on the machines if your core is weak, but eventually you will be going on the free weights. Don't be afraid of either.

As for clothing, wear a t-shirt and shorts, or workout pants. You'll want something that's loose enough to allow you the range of motion, but not so loose that you'll get caught on something and get hurt. Flat-soled shoes are good, and you'll probably want to lace them up snug for support.

Most gyms allow you to carry around a water bottle, and you should. You'll want to keep yourself hydrated throughout your exercises. Just make sure you clean up any accidental spills.

Do bring a towel, something bigger than a washcloth. If you intend to shower at the gym, maybe bring two towels. And I second the flip-flops.

One more thing. You'll probably feel very achy a day or two after your first workout. This is delayed onset muscle soreness, and it's normal to feel like you can't wash your hair without bending over. It'll get better as you keep up your exercises, as your body gets used to the new movements.

However, should you feel a sudden sharp pain, particularly during your workouts, stop immediately and bring it to your trainer's attention.
posted by CancerMan at 8:47 PM on March 26 [1 favorite has favorites]

The first time I went to my new gym, I cycled for thirty minutes and then used a lot of machines to see about where I should be starting. Then I passed out standing up. It couldn't have been more than a second or two, but it felt like a really long time.

You don't want to pass out at the gym. What I did to prevent this was drinking water through the morning cardio and drinking 4 - 8 oz of orange juice between cardio and weights. Breakfast/dinner came after the shower and for some reason always tasted better for it.
posted by infinitewindow at 10:44 PM on March 26

Echoing most of the advice above and also- if you are coming from not working out much the first couple times will be tough.. especially if you are doing a lot of weight lifting. You will be tired and sore. But keep pushing.. I've been going to the gym a little over 2 months now and I went from "I'm not sure I want to do this" to "When can I go to the gym next?" If you push through the first couple uncomfortable workouts you will consistently feel great and hate the days the have to rest and can't go.

Good luck!
posted by zennoshinjou at 6:01 AM on March 27

My .02 as someone who has been going to gyms for 15 years:

1.) Wear comfortable clothes. Get a decent pair of cross-trainers and use them only for the gym (i.e.--don't go cutting the grass in them or play outside in them.....don't underestimate how important your feet and legs are in all exercises, aerobic or anaerobic). If you plan to shower at the gym, shower sandals are a must.

2.) If you are a true first timer, it's probably good that you are getting a trainer to show you around a bit, but keep in mind that while these trainers seem helpful, these guys have to eat too. This means the advice they give may be more geared towards filling their own wallets rather than filling out your frame. Agree with using a trainer as you start, but you should pursue some self-study in strength training (I'm sure others provided good links in this area) and aerobic exercise. Ultimately, you'll find you can ditch any sort of trainer as you find things that you like to do that get results you are looking for.

3.) Do not allow your mind to write checks your body can't cash. Don't overdo it. Everyone in that gym started somewhere. The most ripped, in shape person in that gym started just like you did. Keep that in mind and you'll stop caring what others think. Keep a log on what you do and how much you did.

4.) Put a time limit to how long you are at the gym. If you linger, sometimes you can either overdo it or simply get bored. I always budget an hour; no more, no less, and this keeps me coming back for more next time.

5.) You can do all the exercise in the world, but if you're eating garbage, you're wasting your time. Take a good look at your diet. If you are skinny, think proteins (chicken, fish, and even throw in a steak if you're so inclined).

Congrats on your decision to join a gym; exercise is therapeutic as hell.
posted by PsuDab93 at 6:02 AM on March 27

A few people said this above, but it's so damned important: don't overdo it! When you first start a program there are two ways that this often happens:

1. Your personal trainer is one of those "Come on, give me three more!" types who isn't happy until you're a blubbering, sweaty mess on your first day.

2. You're doing Starting Strength by yourself, and it's fun! But what's with using the empty bar first and then doing weeks with tiny weight increases? It's too easy, and looks silly! So you decide to to pile on more weight until it feels challenging.

Number 1 will discourage you from ever going to the gym. Number 2 is an oh-so-tempting train of thought that will greatly increase your odds of doing heavy lifts with shitty form, and all the injury risks that come with it.

The first few weeks should be about learning the ropes, getting your form perfect, finding the limits of your body, and teaching your body the types of movements it needs to get used to. Note the other good advice above: no one is looking at you. You can be the skinny guy squatting with an empty barbell and no one cares.

Finally, if your personal trainer is the type I described, either listen to your own body and set hard boundaries ("No, not three more. That was enough.") or just stop seeing him/her. I've worked with a lot of trainers and the odds of them doing more good than harm was like flipping a coin.
posted by hayvac at 6:26 AM on March 27 [1 favorite has favorites]

I could give you more and more advice but just read through this thread and look for the common points that people have given you, there are a lot of good ones. If I was going to sum it up I would emphasize:

1) You must educate yourself to get the most out of the gym membership. Don't necessarily trust your trainer just because they are called a trainer. Read this. Yeah, I'm trying to scare you a little, not so you don't go to the gym, but so you take the time to learn both about what your body can handle and what a good trainer is. Don't be afraid to go slow. As many have said, don't overdo it, you'll really regret it if go for one week and then are out of commission.

2) Oh, and, did I say: don't overdo it? Yeah.
posted by dubitable at 6:49 AM on March 27

1 - talk to a trainer about diet (the most important part) and what you plan on earning from your hard work. You need to let them know if you want to be in cardo shape, muscle gain, etc.

2 - LISTEN TO YOUR TRAINER. If they say NO this or that then do it. They will also show you a list of workouts to do. Do them.

3 - Who cares about anyone else in the gym. You are there for yourself not to impress anyone.

4 - Always reward yourself with a free meal at the end of the week. This will help you to not go off the deep end like 3-4 weeks into your new diet/exercise routine.

5 - Get a gym bag and put things like extra socks, underwear, shorts, shirts, water bottle, flip flops, towels, etc. in it.

6 - Take before and after pictures once a week to measure your progress. If after a few weeks you don't see a difference you might need to change up your routine.

good luck
posted by Mastercheddaar at 6:56 AM on March 27

-Drink plenty of water during the day, well before you hit the gym. You can take a water bottle in the gym if you like, but if you go into the gym dehydrated and drink a liter of water all at once, it'll just slosh around uncomfortably in your stomach.

-Going with a buddy is great for motivation, but not always good for etiquette. If you go with someone, keep chatting to a minimum, and try to split up so you're not both on the only two rowing machines, and then both on the only two ellipticals, etc.

-Be mindful of how much time/space you're taking up and whether you may be inconveniencing other gymgoers. You don't have to do all your workouts in the very corner, but at my old gym I was always having to navigate around people jumproping in front of the door or taking overly long breaks between sets.

-Be polite and friendly to the other gym-goers, and don't be afraid to ask them how a machine works or how much longer they've got on the elliptical. Don't expect them to want to converse, however; a lot of people view gym time as "me time." Do not ask personal questions, like the one time a larger lady asked me "so, lost any weight yet?"

-For at least the first month or two, make a schedule and commit to it so you can get in the gymgoing habit. Unless you are injured or sick, go on your scheduled day/time. If you've overdone it and are sore, go anyway and just walk or do something really light. If you have a really good workout one day and have an utterly miserable failure workout the next, don't get discouraged - you went, and you did something, and that's good enough. Not every workout will be better than the previous one, but as long as you keep trying you will get better.
posted by Metroid Baby at 8:34 AM on March 27 [1 favorite has favorites]

So, you've got tons of great tips already, but I thought I'd chime in with some of my experiences cuz I was in a very similar situation about 10 years ago.

I was 28, 6'2", and 140 lbs. (I only cast a shadow if I faced the sun in the right direction.) I'd grown up a gay guy who was completely utterly intimidated by the jocks, and that had kept me out of gyms and away from exercise for a long time. Yes, the first times I went I was scared and nervous. But that really does go away, and your entire image of yourself can be changed in a profoundly positive way by this.

First, best thing I did was got a temporary trainer. I knew from the get go I could not afford to pay a trainer for an ongoing time. The gym I use does not pay their own trainers - they instead allow a bunch of freelancers to use it as a base. I happened to know someone else who went to the gym so I asked him for the names & numbers of trainers he'd seen that he thought would be good. I don't know how your gym/trainer situation is - if you know someone who goes there that can suggest which trainers are good or not, do that. So I found this trainer who was very nice and great fun to work with. I told her right up front what I needed was basic instruction and an idea how to set up an ongoing program. I paid her for two or three sessions where she taught me a whole set of basic exercises, mixing some with machines and some with free weights. She wrote the whole thing out for me. From then on I've been on my own. (About a year or so later I did another session or two with her to learn some new things, so that now I've got a repertoire of exercises to choose from when I go in.)

My first program was 3x a week. Day one: chest, some shoulders, biceps. Day two: back, little more shoulder, triceps. Day three: legs. Rest at least one day in between.

The other important thing for us thin people - EAT. If you are working with weights and want to get bigger, you will need to eat more. (One day my trainer stopped me at the gym and asked what I'd had for breakfast. I said "eggs and bacon." She squinted a moment, then said "well, if it was anyone other than you, I'd say no to the bacon. But since it's you, Mr. Skinny, just EAT!" Protein is the biggest thing. I started making smoothies in the morning, throwing a banana, strawberries, some whey powder, and orange juice into a blender. (you could use milk instead of OJ. Sometimes I used soy milk - but I just don't like regular milk.) Lots of nice lean chicken breasts for dinner.

(I tried creatine supplements once - gave me MASSIVE headaches, worst ever, plus totally dehydrating - i was guzzling water by the gallon and still felt dried out from it. I stopped after a couple days and never used it again.)

Within about a year I went from 140lbs to 170. It was awesome and I was so very happy about it.

You might like to keep a little notebook - something small, drag it around with you at the gym, write down every set you do, how much weight you used, and your weight on the scale that day. It can help you keep pushing - "gee, I've used this same amount of weight during bench presses for a few weeks, and they feel a bit easier, maybe it's time to try a higher weight." Remember that doing sets "to failure," where you just cannot lift another time at that heavy weight, is good (in general) because that's how you build muscle. (In general, like for my chest exercises, I start with a set at light/medium weight for 10 reps. Then do one slightly heavier for another 10. Then one that's heavy enough where I may not be able to do more than 8. Then one last one, closer to the second set in weight, try to get to 10 again but might not. And it's OK if what you can do varies from week to week.)

And on days when I just do not want to go, it helps when I remind myself "yeah, you don't want to go now, but if you go anyway you'll feel SO much BETTER after." Which is true - when I go work out despite feeling lazy that day or whatever, I come home feeling "ahhh, that was good. I'm glad I did that."

I wish I'd started when I was 22! I wish you the best!
posted by dnash at 9:01 AM on March 27

If you're seeing guys' balls, maybe you shouldn't be looking up guys' shorts?

My gym advice (college gym, the weight room with actual weights):
- don't start too fast.

- put in your headphones, but don't turn them up so loud that you can't hear someone ask you a question

- let people work in with you on benches or machines if it's busy (I really hate it when people don't do this)

- don't talk to people if it's not asking them if you can work in with them, or if they're done with a machine, or saying, "hey, you can leave those weights on"

- figure out a number to count to between sets - I find that if I don't, I just sit there staring at myself in the mirror for too long and start cooling down

- don't start too fast.

- make sure you do core every time you go

- don't worry about alternating push/pull, lower body/upper body until you're going regularly enough to make it worthwhile - especially, don't skip something thinking, "I know I'm going tomorrow, so I'll save this until then" when you haven't actually been going day after day.

- don't start too fast.

- stick to the free weights as much as possible - stabilizer muscles are incredibly useful compared to having quads that can press 600lbs.

- don't even bring your cellphone onto the floor. it should stay in your locker.

- don't be afraid to ask people to spot you - if you're moving up to a new weight for something and are worried about it, find someone that's already doing quite a bit more than you and ask them. most people are used to it, and most people won't mind at all. tell them very clearly how many reps you're aiming to do, how many reps you think you can do without help, and then how much help you want on the last couple reps.

- don't be afraid to say no to someone asking you to spot for them if you don't know how or don't think you can do it at their weight - you really don't want to end up trying to spot for someone when you can't help them properly.

- don't start too fast.
posted by devilsbrigade at 10:42 AM on March 27

To talk MORE about the shorts...don't wear short shorts/running shorts if you are planning on not being upright at any point during your gym time. Because every time someone does their situps, well... Those shorts are made for running, not good coverage.

Or at least wear bike shorts underneath your running shorts.
posted by jenfullmoon at 11:22 AM on March 27

Great advice in this thread. I'd also suggest avoiding the Smith machine entirely, especially when doing squats.

I'd also stress the "don't do biceps curls in the squat rack" advice. Most commercial gyms only have one or two squat racks, so please leave them available for people doing one of the most important (if not the most important) exercise.

I think experienced bodybuilders won't look down on you for using light weights. We'll only look down on you if your form is incorrect.

Oh, and I've been going to gyms for fourteen years now, and have never seen anyone's balls outside of the locker room. I'd say something to them if I did.
posted by Thoughtcrime at 12:05 PM on March 27

If you're seeing guys' balls, maybe you shouldn't be looking up guys' shorts?

Oh, please. Yoga with an inappropriately dressed mat neighbor is ball central. And I'm near sighted and spend half the class with my eyes shut.
posted by Space Kitty at 5:35 PM on March 27

Yoga is different than on the weight floor of a gym. You have much more freedom of where you look when you're lifting or doing machines.
posted by devilsbrigade at 8:52 PM on March 27

Inadvertant bollock-viewing is not a problem in the weight room, in my experience. But by all means, wear underwear. You're less likely to crush your nuts in a stretch wearing briefs anyway.
posted by i_am_joe's_spleen at 9:51 PM on March 27