Starting a new gym program in the new year
January 14, 2020 1:23 PM Subscribe
I've never been a gym member before but have felt a bit plateaued with my current in home program. I'm likely going to join a gym specifically to lift weights 2-3 days a week but have been overwhelmed with all the different advice. I'd love some advice and a basic work out plan to get me started.
I'm definitely someone who has a tendency to jump into the deep end when starting new projects, in this case I'm afraid that if I do that I'll burn myself out and either hurt myself or lose the drive to actually stick to the new routine. A lot of what I've seen online seems to require more knowledge than I have about how to get started and doesn't really get into say time between sets or reps etc.
The closet I have found is this 5x5 to what I'm looking for, but I'm nervous that the gym I'm attending might not power rack? or something to make sure I don't hurt myself so don't want to go in with just that as a sheet in case I can't complete it. So something that has either freeweights or machines in it would be helpful, or something that is machine only focused to help me get started would be awesome.
This is tied up with a lot of other issues as you can imagine, I'm pretty nervous about this and definitely have some anxiety that I'm so far overcoming. Even simple tips like here's how I keep my phone from getting sweaty, or start with 15 minutes and work up to 45 or something would also be helpful. I know a lot of this will come in time and will soon feel second nature, but one of the ways I'm working to tackle my anxiety is through knowledge and planning, hence maybe these silly questions.
Also I'm sure someone wants to recommend a personal trainer. I've had some really negative experiences with them the times I've tried, in fact looking back one time really helped keep me out of going to the gym for a long time, so please don't recommend one. I may seek one out once I've included the gym into my routine and feel comfortable, but having to tackle everything at once I'm sure will also really stop me from moving forward with something I want to do.
I'm definitely someone who has a tendency to jump into the deep end when starting new projects, in this case I'm afraid that if I do that I'll burn myself out and either hurt myself or lose the drive to actually stick to the new routine. A lot of what I've seen online seems to require more knowledge than I have about how to get started and doesn't really get into say time between sets or reps etc.
The closet I have found is this 5x5 to what I'm looking for, but I'm nervous that the gym I'm attending might not power rack? or something to make sure I don't hurt myself so don't want to go in with just that as a sheet in case I can't complete it. So something that has either freeweights or machines in it would be helpful, or something that is machine only focused to help me get started would be awesome.
This is tied up with a lot of other issues as you can imagine, I'm pretty nervous about this and definitely have some anxiety that I'm so far overcoming. Even simple tips like here's how I keep my phone from getting sweaty, or start with 15 minutes and work up to 45 or something would also be helpful. I know a lot of this will come in time and will soon feel second nature, but one of the ways I'm working to tackle my anxiety is through knowledge and planning, hence maybe these silly questions.
Also I'm sure someone wants to recommend a personal trainer. I've had some really negative experiences with them the times I've tried, in fact looking back one time really helped keep me out of going to the gym for a long time, so please don't recommend one. I may seek one out once I've included the gym into my routine and feel comfortable, but having to tackle everything at once I'm sure will also really stop me from moving forward with something I want to do.
Stronglifts is a good place to start, but all the questions you're asking here should go to the gym(s) you're interested in. They'd be happy to tell you what they have on hand, and even to give you (minimal) advice on how to use the equipment. No gym that's equipped for stronglifts won't have freeweights and other machines unless it's a dedicated powerlifting gym. Really, based on your description of what you're looking for, *any* routine regimen would help you meet your goals of getting acquainted with a gym routine and feeling comfortable in a gym. Be advised, though, that gym staff aren't always or even often allowed to spot you or correct your form unless you're doing something that's very obviously going to injure you or damage their equipment.
I think the closest you'll come to getting the input you want without having a trainer with you is to join a forum like https://www.reddit.com/r/Fitness/ or https://www.reddit.com/r/Stronglifts5x5/. There are loads of videos and advice threads catalogues there with exactly the kind of getting started tips you're looking for (and about the sweaty phone: I got a minimal, waterproof pair of bluetooth headphones so I don't even touch my phone while I'm at the gym).
Also I'm sure someone wants to recommend a personal trainer.
Yeah, you're right, because this *is* the job that a personal trainer is made for. Before I got mine (literally two months ago), I was just asking for pointers on using machines etc. from gym staff and... some of that advice was bad. My trainer has a certification that makes me feel really comfortable, and he's experienced with working with people recovering from medical stuff. I found him on my city's subreddit, had a phone conversation with him, met him at his space, and felt immediately at home. I hope you can get comfortable enough in whichever gym you choose to test the trainer waters again!
posted by late afternoon dreaming hotel at 1:40 PM on January 14, 2020 [1 favorite]
I think the closest you'll come to getting the input you want without having a trainer with you is to join a forum like https://www.reddit.com/r/Fitness/ or https://www.reddit.com/r/Stronglifts5x5/. There are loads of videos and advice threads catalogues there with exactly the kind of getting started tips you're looking for (and about the sweaty phone: I got a minimal, waterproof pair of bluetooth headphones so I don't even touch my phone while I'm at the gym).
Also I'm sure someone wants to recommend a personal trainer.
Yeah, you're right, because this *is* the job that a personal trainer is made for. Before I got mine (literally two months ago), I was just asking for pointers on using machines etc. from gym staff and... some of that advice was bad. My trainer has a certification that makes me feel really comfortable, and he's experienced with working with people recovering from medical stuff. I found him on my city's subreddit, had a phone conversation with him, met him at his space, and felt immediately at home. I hope you can get comfortable enough in whichever gym you choose to test the trainer waters again!
posted by late afternoon dreaming hotel at 1:40 PM on January 14, 2020 [1 favorite]
Best answer: First, I will say that you are far ahead of many people who have been going to the gym for a long time. You were able to find an at-home routine that worked for you, you stuck with it and saw results, and now you are leveling up. Many people who go to the gym are wandering around doing whatever tickles their fancy (it me)
Second, Starting Strength has been good to me in the past, and helped me in avoiding spirals of analysis.
posted by hepta at 1:48 PM on January 14, 2020 [5 favorites]
Second, Starting Strength has been good to me in the past, and helped me in avoiding spirals of analysis.
posted by hepta at 1:48 PM on January 14, 2020 [5 favorites]
If you're not willing to get instruction and you've never done barbell lifting before then I do not recommend that you go with the stronglifts 5x5 program as that is all barbell lifting, and you do need someone to show you how to do that properly. Some may argue that you could watch youtube videos for instruction but as a powerlifter I would err on the side of no. I strongly recommend getting professional instruction before taking up barbell lifting.
There are a few good resources for beginner workouts using machines: 1, 2. Opinions may very, but the routines from Jim Stoppani are IMO good and focus mostly on machines or dumbbells.
posted by Medieval Maven at 1:50 PM on January 14, 2020 [2 favorites]
There are a few good resources for beginner workouts using machines: 1, 2. Opinions may very, but the routines from Jim Stoppani are IMO good and focus mostly on machines or dumbbells.
posted by Medieval Maven at 1:50 PM on January 14, 2020 [2 favorites]
Figure out if the gym you want to go to has a rack. My current gym doesn't have a rack, so I do goblet squats and lunges for lower body. OH press, bench press, and row translate okay to dumbbells. You can also safely use fixed barbells for row. I don't like Smith machines, but they're another option and more commonly seen in big box gyms than power racks. Start with those basic lifts, and then add stuff in a few weeks once you're comfortable with those. The first couple weeks are about developing your form and "finding your weight" - basically, it will take a while to get your form good enough to tire out your big muscles, so you likely don't need to worry about splitting up muscle groups right away. ExRx has some beginner programs that I found helpful when I started lifting.
The Starting Strength book has really excellent explanations of proper form and potential problems, I recommend it if you have access to a rack! I also recommend a personal trainer to get you started with proper form, although you might want to find someone who specializes in barbell work if that's what you're looking for - the random trainer the gym assigns for your free session may not be well-equipped to help you. If you have any kind of prior injury or concern about your body, a physical therapist could also be a great person to help you get started, too.
posted by momus_window at 2:14 PM on January 14, 2020 [1 favorite]
The Starting Strength book has really excellent explanations of proper form and potential problems, I recommend it if you have access to a rack! I also recommend a personal trainer to get you started with proper form, although you might want to find someone who specializes in barbell work if that's what you're looking for - the random trainer the gym assigns for your free session may not be well-equipped to help you. If you have any kind of prior injury or concern about your body, a physical therapist could also be a great person to help you get started, too.
posted by momus_window at 2:14 PM on January 14, 2020 [1 favorite]
Best answer: Many gyms offer ways for you to use them for a day. It is worth your time to see which make you comfortable, have equipment you think you can handle, etc. My experience has been that sometimes there is an orientation included in the sign-up fee so that you can at least get a basic understanding of the safe use of any machines. How you handle free weights and barbells will be on you if you go without learning from a trainer.
I suggest checking out the YMCA if you have one locally. I've found an even greater emphasis on support and community that extends beyond just the training. That might help you find the comfort you are looking for.
posted by meinvt at 3:36 PM on January 14, 2020
I suggest checking out the YMCA if you have one locally. I've found an even greater emphasis on support and community that extends beyond just the training. That might help you find the comfort you are looking for.
posted by meinvt at 3:36 PM on January 14, 2020
Best answer: Hey! I'm just going to chime in with some straight-up recommendations, after making a change myself about 3 years ago.
1. Find a buddy (group) if at all possible
2. Public facilities have drop-in rates that are comparable to box gym and non-committal. Do this while learning
3. No one cares what you wear, listen to, perform, etc. unless you are inconsiderate or about to hurt yourself
4. Personal Trainer: go by word of mouth
5. A good routine I would say is 3 sets of 10 @ 5 exercises. You'll have one circuit done in about 25-30 minutes. Then rest for a good 2 or 3 min, and hit it again. I bought myself a stopwatch to avoid cheating on the rests.
ELLIPTICAL || Barbell Lunges || Military Press || Bench Press || Biceps || Triceps
STAIRS || Front Barbell Squat || Tire Flip or Sled Push || Leg Extensions || Burpees || Wall Sits
ROWER || Russian Twist || Bicycle Legs || Shoulder Pull Downs || Kettlebell Lawnmower || Spider Planks
Some of these are "fun". Some completely suck. But our philosophy was to focus on full-body, high-intensity, "get in and get it done" style of workouts. Any of those sections could be swapped for other exercises if recovery wasn't there, or we really didn't want to do lunges again.
6. The exercises that "suck" the most (lunges) are the most effective when done with good form (lunges), and there are tons of variations to keep it fresh (reverse lunges)
Finally,
7. I often run into a feeling of "plateauing" but honestly, we are not professional athletes, paid to perform these tasks, paid to stay at pinnacle human performance--it is a lifestyle change with a goal in mind. That goal might be "I want to go for wings and beers on Fridays without gaining weight", or "I just joined a sport and I can't keep up with my teammates". But your number one goal should be to stay healthy and keep injury risk down. If you get injured, you're done. So learn good form. Try to hit your core at least once a week--hard. And then read, watch, learn, and get your literacy up.
PS: the last 3 (reps in a set) have gotta be TOUGH, and if they aren't, then do a few more, or add a bit of weight.
Good Luck!
posted by Khazk at 3:43 PM on January 14, 2020 [2 favorites]
1. Find a buddy (group) if at all possible
2. Public facilities have drop-in rates that are comparable to box gym and non-committal. Do this while learning
3. No one cares what you wear, listen to, perform, etc. unless you are inconsiderate or about to hurt yourself
4. Personal Trainer: go by word of mouth
5. A good routine I would say is 3 sets of 10 @ 5 exercises. You'll have one circuit done in about 25-30 minutes. Then rest for a good 2 or 3 min, and hit it again. I bought myself a stopwatch to avoid cheating on the rests.
ELLIPTICAL || Barbell Lunges || Military Press || Bench Press || Biceps || Triceps
STAIRS || Front Barbell Squat || Tire Flip or Sled Push || Leg Extensions || Burpees || Wall Sits
ROWER || Russian Twist || Bicycle Legs || Shoulder Pull Downs || Kettlebell Lawnmower || Spider Planks
Some of these are "fun". Some completely suck. But our philosophy was to focus on full-body, high-intensity, "get in and get it done" style of workouts. Any of those sections could be swapped for other exercises if recovery wasn't there, or we really didn't want to do lunges again.
6. The exercises that "suck" the most (lunges) are the most effective when done with good form (lunges), and there are tons of variations to keep it fresh (reverse lunges)
Finally,
7. I often run into a feeling of "plateauing" but honestly, we are not professional athletes, paid to perform these tasks, paid to stay at pinnacle human performance--it is a lifestyle change with a goal in mind. That goal might be "I want to go for wings and beers on Fridays without gaining weight", or "I just joined a sport and I can't keep up with my teammates". But your number one goal should be to stay healthy and keep injury risk down. If you get injured, you're done. So learn good form. Try to hit your core at least once a week--hard. And then read, watch, learn, and get your literacy up.
PS: the last 3 (reps in a set) have gotta be TOUGH, and if they aren't, then do a few more, or add a bit of weight.
Good Luck!
posted by Khazk at 3:43 PM on January 14, 2020 [2 favorites]
Response by poster: Thanks for the recommendations that weren't for trainers.
It sounds like this might not be a great idea right now then as I don't really have the time to build out a routine and it seems like there's a lot of terminology and things to research before getting into it.
I'd definitely been hoping for more plug and play but makes sense why that's hard to find. Will go and see if they do have a rack, starting strength seems like it could be up my alley. I'd hoped to be able to get started sooner rather than later, but I also don't want to hurt myself either, so probably best to put the time in on the front end to not pay for it later.
posted by Carillon at 3:50 PM on January 14, 2020
It sounds like this might not be a great idea right now then as I don't really have the time to build out a routine and it seems like there's a lot of terminology and things to research before getting into it.
I'd definitely been hoping for more plug and play but makes sense why that's hard to find. Will go and see if they do have a rack, starting strength seems like it could be up my alley. I'd hoped to be able to get started sooner rather than later, but I also don't want to hurt myself either, so probably best to put the time in on the front end to not pay for it later.
posted by Carillon at 3:50 PM on January 14, 2020
Best answer: Hi! I'm super impressed by what you've accomplished and love what you're trying to do. I totally feel you. Heard great things about 5x5 but like you mentioned, the power rack thing was enough friction that I didn't really pursue it. I still mostly work out at home, but something that was really, really helpful for me are the articles and guides at Nerdfitness. They've written a guide geared towards gym newbies that you may find helpful and a few free beginner workout programs.
6 Beginner Gym Workouts
Gym Etiquette 101
Strength Training 101
Strength Training 101 Guide (PDF): Gets straight into their strength training info without all the cutesy gifs and less pep talk
Their Other Free PDF Guides
It gave me the jumping off point where I could do my own research. They sell an online coaching program but their posts alone are worth it for me to sift through. I personally like their tongue-in-cheek style but I recognize it might not be for everyone. I subscribe to their email newsletter (which normally I hate doing) because I like their emails.
My plug and play rec (if this is too much for you to sift through): Have you ever used the Nike Training Club app? It's freemium (I ignore the premium workouts lol and I've been using it for almost a decade now) and has pre-built workouts you can easily follow (with audio/video cues, rest times built in, etc.). I use it all the time at home or at the gym, and you can filter by workout length, type, muscle group, level, and equipment. I appreciate it because without it, a 20 second rest would turn into... minutes or me spending half an hour googling how to do an exercise :)
The r/xxfitness subreddit oftentimes will help with form checks (and if you do not identify as a woman, perhaps other subreddits will as well).
Finally some stuff I found helpful when I started exploring at my gym (and still do when I choose to go to a gym):
posted by sums at 5:21 PM on January 14, 2020 [5 favorites]
6 Beginner Gym Workouts
Gym Etiquette 101
Strength Training 101
Strength Training 101 Guide (PDF): Gets straight into their strength training info without all the cutesy gifs and less pep talk
Their Other Free PDF Guides
It gave me the jumping off point where I could do my own research. They sell an online coaching program but their posts alone are worth it for me to sift through. I personally like their tongue-in-cheek style but I recognize it might not be for everyone. I subscribe to their email newsletter (which normally I hate doing) because I like their emails.
My plug and play rec (if this is too much for you to sift through): Have you ever used the Nike Training Club app? It's freemium (I ignore the premium workouts lol and I've been using it for almost a decade now) and has pre-built workouts you can easily follow (with audio/video cues, rest times built in, etc.). I use it all the time at home or at the gym, and you can filter by workout length, type, muscle group, level, and equipment. I appreciate it because without it, a 20 second rest would turn into... minutes or me spending half an hour googling how to do an exercise :)
The r/xxfitness subreddit oftentimes will help with form checks (and if you do not identify as a woman, perhaps other subreddits will as well).
Finally some stuff I found helpful when I started exploring at my gym (and still do when I choose to go to a gym):
- Bluetooth earphones are the way to go. My original headphone cord got hopelessly in the way.
- I wish I had a pocket to put my phone in instead of stuffing it into my sports bra or setting on the floor. I started using a running belt to hold my stuff. Hopefully this is not something you have to deal with.
- Bringing a towel with me was key because I hate it when my hands and phone get sweaty. I like to wipe my hands/phone pretty frequently.
- It's totally okay if I spend some time exploring the equipment at the gym just to get a feel for it, and work my way up to using it. I search engined so many things to figure out what the piece of equipment was or how to set it up or how to put it back.
posted by sums at 5:21 PM on January 14, 2020 [5 favorites]
Best answer: Depending on your current strength level, it might make more sense for you to start with dumbbells (or kettlebells) before moving onto barbell lifts, anyway. It's how I started training in the gym (and now I do all these lifts with barbells!)
For the StrongLifts exercises:
Squat: do a Goblet Squat instead, or maybe this dumbbell version
Bench Press: do this with dumbbells
Barbell Row: you can do this unilaterally with dumbbells
Overhead Press: do dumbbell shoulder press
Deadlift: I never really figured out how to do this with dumbbells but the Internet tells me it exists
The one thing about dumbbells is that the jumps in weight are much more pronounced, since most gyms have sets that increase by 5 lbs, not 2.5 lbs. This is okay for some exercises (squats, maybe?) but tough for others (shoulder press, I'm looking at you.) I wound up playing around with sets and reps to progress.
Good luck, and have fun.
posted by invokeuse at 10:16 PM on January 14, 2020 [1 favorite]
For the StrongLifts exercises:
Squat: do a Goblet Squat instead, or maybe this dumbbell version
Bench Press: do this with dumbbells
Barbell Row: you can do this unilaterally with dumbbells
Overhead Press: do dumbbell shoulder press
Deadlift: I never really figured out how to do this with dumbbells but the Internet tells me it exists
The one thing about dumbbells is that the jumps in weight are much more pronounced, since most gyms have sets that increase by 5 lbs, not 2.5 lbs. This is okay for some exercises (squats, maybe?) but tough for others (shoulder press, I'm looking at you.) I wound up playing around with sets and reps to progress.
Good luck, and have fun.
posted by invokeuse at 10:16 PM on January 14, 2020 [1 favorite]
Best answer: Nike Training Club app is excellent. My partner uses it and has seen some amazing progress over the last year or so. There's no need to pay, the free content is more than adequate. (I design my own sets because I have some mobility issues, or I'd use it also.)
posted by seanmpuckett at 5:22 AM on January 15, 2020
posted by seanmpuckett at 5:22 AM on January 15, 2020
Best answer: I second Nike Training Club. I also am trying out Jefit and it has routines as well, and lets you track your weight and reps right in the app which I find very helpful for being sure I'm making progress. My one complaint with Jefit is the app does SO many different things that there was a little bit of a learning curve/clicking around to find what I was looking for.
posted by misskaz at 7:07 AM on January 15, 2020
posted by misskaz at 7:07 AM on January 15, 2020
Best answer: Here with a STRONG rec for Lift Like A Girl (Note: you do not have to be a girl) and its author, found at https://www.niashanks.com/.
Nia has multiple free things available. Her programs focus on increasing your workout each time, so you are always progressing, but also on pacing that progression so that you aren't making yourself so sore you can't move or injuring yourself. I successfully did her most-beginner routine at an LA Fitness (so, assorted weight machines and free weights) and found that the resources she provides are really simple to jump in and use, and you can also do a lot of it at home if you have something to use for weights. She often gives multiple variations on exercises to take you from "literally I have trouble lifting a sandwich" very easy to "I am essentially Wonder Woman" difficult, which also helps you customize things to fit.
She also does have some "design a workout routine for me, using my special snowflake parameters" services available, but I've just used the free things off the website and really liked them.
posted by oblique red at 9:34 AM on January 15, 2020
Nia has multiple free things available. Her programs focus on increasing your workout each time, so you are always progressing, but also on pacing that progression so that you aren't making yourself so sore you can't move or injuring yourself. I successfully did her most-beginner routine at an LA Fitness (so, assorted weight machines and free weights) and found that the resources she provides are really simple to jump in and use, and you can also do a lot of it at home if you have something to use for weights. She often gives multiple variations on exercises to take you from "literally I have trouble lifting a sandwich" very easy to "I am essentially Wonder Woman" difficult, which also helps you customize things to fit.
She also does have some "design a workout routine for me, using my special snowflake parameters" services available, but I've just used the free things off the website and really liked them.
posted by oblique red at 9:34 AM on January 15, 2020
Best answer: It is very overwhelming! It feels like you have to have so much knowledge to work out - when I first started lifting, I made a program for me and my mom to follow, and it was basically a part-time job to read all the things about exercise and sort through what was helpful from what was irrelevant and combine everything and come up with a program and know how to modify it. It was intellectually exhausting and we hadn't even begun. Now I'm studying to be a physical therapist, ha, because it turns out I enjoy that work, but I don't think everyone should need to invest that time and mental energy.
The best books I read to get started lifting are the New Rules of Lifting books by Lou Schuler - there's New Rules of Lifting, New Rules of Lifting for Women, Strong, and a few others. They all share fairly similar principles, and will give you specific programs to follow if you are a beginner, beginner exercises and ways to progress them, reps and sets, rest times, and so on. If you want a basic overview, he recommends that each workout contain an exercise from each of the following groups:
- a pull exercise (horizontal rows, bent over rows, pull-ups...)
- a push exercise (push-ups, bench press, overhead press...)
- a deadlift exercise (deadlifts, RDL...) OR a squat exercise (back squat, front squat, overhead squat, goblet squat, sumo squat...)
- a single-leg exercise (lunges, step-ups, split squats...)
- plus some core work.
I think this template is very helpful because you are hitting all of the major muscle groups and main exercises, but introducing enough variety to avoid stagnation and injury (I think a lot of people who do stronglifts, starting strength, or other barbell-style programs could benefit from the stability needed to do single-leg and single-arm dumbbell work, for example).
posted by autolykos at 3:34 PM on January 15, 2020
The best books I read to get started lifting are the New Rules of Lifting books by Lou Schuler - there's New Rules of Lifting, New Rules of Lifting for Women, Strong, and a few others. They all share fairly similar principles, and will give you specific programs to follow if you are a beginner, beginner exercises and ways to progress them, reps and sets, rest times, and so on. If you want a basic overview, he recommends that each workout contain an exercise from each of the following groups:
- a pull exercise (horizontal rows, bent over rows, pull-ups...)
- a push exercise (push-ups, bench press, overhead press...)
- a deadlift exercise (deadlifts, RDL...) OR a squat exercise (back squat, front squat, overhead squat, goblet squat, sumo squat...)
- a single-leg exercise (lunges, step-ups, split squats...)
- plus some core work.
I think this template is very helpful because you are hitting all of the major muscle groups and main exercises, but introducing enough variety to avoid stagnation and injury (I think a lot of people who do stronglifts, starting strength, or other barbell-style programs could benefit from the stability needed to do single-leg and single-arm dumbbell work, for example).
posted by autolykos at 3:34 PM on January 15, 2020
Best answer: Every time I have moved jobs I am forced to find a new gym and each gym forces me into a new routine based on the equipment they have. I usually workout 3-4 times a week. For the most part each workout is either push ( chest / shoulders / tris ), pull ( back / lats / bis ) or legs / core. I have a few exercises I always do based on the gym and then mix it up each time with ’finishers’ using dumbbells / bands / whatever the gym has.
I try to do around 6-8 exercises each workout with 3 sets with around 6-20 reps depending on the exercise. For my push day it may be barbell bench press, shoulder press on smith machine, dumbbell push press, lateral raise, assisted dips, tricep cable pull down, and finally a reverse dip on a bench or step block.
The best advice I can give is to try all kinds of exercises and find the ones you like. I hate squats unless the gym has a yoke bar . My current gym doesn’t have a yoke bar so I instead use the sled and do lunges or goblet squats. A good source of inspiration by body part is exrx.net. Experiment and find the moves that feel good. If you want to learn proper form YouTube will have every exercise imaginable with someone who will demonstrate and talk through it.
Second piece of advice. Find a gym that works best for your daily logistics. I like to work out early mornings. There is a gym near my house. But......if I work out there I get stuck in traffic going to work. Solution was to find a gym right by my office. If you have to alter your daily route it makes it harder to make workouts happen.
A few more random tips:
AirPods are amazing at the gym ( if they fit your ears ). Music really helps me get through harder workouts. I simply keep my phone in my pocket. Some people just set it near themselves. Why? You can read things in between sets like about good form for your next exercise or Metafilter. Or you can log your set. Spotify has great workout playlists that you may also want to change.
Start light and build up your strength slowly. If it doesn’t feel right stop doing it. As soon as you lose your form you need to be very mindful of each of your subsequent reps or you can very easily get hurt.
Focus on the muscle you want to work and think about the ‘squeeze’. For example, when working biceps, jerking the dumbbell up and throwing it down is really bad form and doesn’t let you squeeze. Your movements should be smooth and fluid on the up and the down of the movement as a rule of thumb. If you let the dumbell down slowly you maintain the squeeze and really hit the muscles. If you concentrate on the body part you will quickly know what I am talking about.
Some people like to eat or drink before, during and after workouts. For me a protein shake followed by some overnight oats with blueberry and walnuts after working out does the trick. Some people recommend a bit of juice / energy drink shortly before a workout. It just takes some experimenting to find what your body needs for a optimal workout and recovery.
Watch people workout. Don’t drool of course. But find the fit people and see what kinds of stuff they are doing. You can learn a lot. If you are digging their vibe ask them a question / advice.
Lastly try to follow gym etiquette. Back away from the dumbell rack so people can grab what they need. Wipe stuff off if your are sweaty. Give people space. Don’t hog the bench in the locker room with all your stuff. It’s really just about being polite. Unfortunately there are always people that are jerks or simply don’t know any better.
Have fun!
posted by jasondigitized at 5:39 PM on January 15, 2020
I try to do around 6-8 exercises each workout with 3 sets with around 6-20 reps depending on the exercise. For my push day it may be barbell bench press, shoulder press on smith machine, dumbbell push press, lateral raise, assisted dips, tricep cable pull down, and finally a reverse dip on a bench or step block.
The best advice I can give is to try all kinds of exercises and find the ones you like. I hate squats unless the gym has a yoke bar . My current gym doesn’t have a yoke bar so I instead use the sled and do lunges or goblet squats. A good source of inspiration by body part is exrx.net. Experiment and find the moves that feel good. If you want to learn proper form YouTube will have every exercise imaginable with someone who will demonstrate and talk through it.
Second piece of advice. Find a gym that works best for your daily logistics. I like to work out early mornings. There is a gym near my house. But......if I work out there I get stuck in traffic going to work. Solution was to find a gym right by my office. If you have to alter your daily route it makes it harder to make workouts happen.
A few more random tips:
AirPods are amazing at the gym ( if they fit your ears ). Music really helps me get through harder workouts. I simply keep my phone in my pocket. Some people just set it near themselves. Why? You can read things in between sets like about good form for your next exercise or Metafilter. Or you can log your set. Spotify has great workout playlists that you may also want to change.
Start light and build up your strength slowly. If it doesn’t feel right stop doing it. As soon as you lose your form you need to be very mindful of each of your subsequent reps or you can very easily get hurt.
Focus on the muscle you want to work and think about the ‘squeeze’. For example, when working biceps, jerking the dumbbell up and throwing it down is really bad form and doesn’t let you squeeze. Your movements should be smooth and fluid on the up and the down of the movement as a rule of thumb. If you let the dumbell down slowly you maintain the squeeze and really hit the muscles. If you concentrate on the body part you will quickly know what I am talking about.
Some people like to eat or drink before, during and after workouts. For me a protein shake followed by some overnight oats with blueberry and walnuts after working out does the trick. Some people recommend a bit of juice / energy drink shortly before a workout. It just takes some experimenting to find what your body needs for a optimal workout and recovery.
Watch people workout. Don’t drool of course. But find the fit people and see what kinds of stuff they are doing. You can learn a lot. If you are digging their vibe ask them a question / advice.
Lastly try to follow gym etiquette. Back away from the dumbell rack so people can grab what they need. Wipe stuff off if your are sweaty. Give people space. Don’t hog the bench in the locker room with all your stuff. It’s really just about being polite. Unfortunately there are always people that are jerks or simply don’t know any better.
Have fun!
posted by jasondigitized at 5:39 PM on January 15, 2020
Best answer: No need to stay out of the gym for analysis paralysis. Just get in there, go easy on yourself, and know no one is worrying about what you’re doing. In fact, maybe just do the routine that’s working for you except do it at the gym until you feel like mixing it up a bit?
posted by hollyholly at 7:33 PM on January 15, 2020 [1 favorite]
posted by hollyholly at 7:33 PM on January 15, 2020 [1 favorite]
Best answer: Yes, the best gym programme is the one that you actually do, rather than the one that seems so overwhelming & complex that you have to think hard about whether it's even possible. Don't overthink it.
I started stronglifts 5x5 in October. I was somewhat intimidated by the need for a rack but it turns out that they're everywhere & it's no big deal. Use the app, it works everything out for you & it's really easy to follow & to know what's next. The weights start small - if you have reasonable flexibility & range of movement, you can do it. The stronglifts guy loves detail, and he's written tons & tons of form-guide info on his site. All that stuff makes a lot more sense once you've actually started to use each exercise, in my experience. You'll soon see other people with bad form or too-heavy weights, and you can inwardly praise yourself for doing it better.
In the 5x5 app, you can tune the weight increases down to 1kg if the default 2.5kg steps are too much - buy a small set of fractional plates & bring them in your gym bag. I did that first for overhead press, and now I've done it for all the others. But if you want to stay at minimum weight until you're comfortable, that's fine too. It's not a race. You really do get a prize just for taking part.
posted by rd45 at 2:38 AM on January 16, 2020
I started stronglifts 5x5 in October. I was somewhat intimidated by the need for a rack but it turns out that they're everywhere & it's no big deal. Use the app, it works everything out for you & it's really easy to follow & to know what's next. The weights start small - if you have reasonable flexibility & range of movement, you can do it. The stronglifts guy loves detail, and he's written tons & tons of form-guide info on his site. All that stuff makes a lot more sense once you've actually started to use each exercise, in my experience. You'll soon see other people with bad form or too-heavy weights, and you can inwardly praise yourself for doing it better.
In the 5x5 app, you can tune the weight increases down to 1kg if the default 2.5kg steps are too much - buy a small set of fractional plates & bring them in your gym bag. I did that first for overhead press, and now I've done it for all the others. But if you want to stay at minimum weight until you're comfortable, that's fine too. It's not a race. You really do get a prize just for taking part.
posted by rd45 at 2:38 AM on January 16, 2020
I simply keep my phone in my pocket. Reminder that women's workout clothing often does not include pockets. It's a real pain in the ass. I just put my phone down on the floor or bench next to me, but it is seriously annoying when I'm doing a circuit that takes me all over the gym.
oblique red's comment reminds me of another woman-centered training program: Ladies Who Lift. They have varied options for online training at various price points. I'm seriously considering signing up for a customized 4-week program. For free stuff, I recommend following their founder Rae on Instagram - I've gotten so many tips and ideas for routines and stuff just from her Instagram posts. She does great videos that show what to do - and what not to do - that help me maintain my form.
posted by misskaz at 1:51 PM on January 16, 2020
oblique red's comment reminds me of another woman-centered training program: Ladies Who Lift. They have varied options for online training at various price points. I'm seriously considering signing up for a customized 4-week program. For free stuff, I recommend following their founder Rae on Instagram - I've gotten so many tips and ideas for routines and stuff just from her Instagram posts. She does great videos that show what to do - and what not to do - that help me maintain my form.
posted by misskaz at 1:51 PM on January 16, 2020
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I just started weight training at a gym and I'm happy to share my program (created with the help of a personal trainer who I hired for one session). But I'm a super beginner without much strength -- my max deadlift was ~20lb when I started -- so I'm not sure whether it would be relevant for you.
posted by mekily at 1:40 PM on January 14, 2020