Quick-Start Guide to the Gym

Here’s all you need to know to work out like a pro.

You signed by the “X,” smiled for your ID card picture and bought a lock for your locker.

Now what? That very question may contribute to why as many as 67 percent of gym members never go. “I see so many new members wander in—and then back out just as quickly, because they felt totally out of place in their new surroundings,” says Jessica Smith, certified fitness pro and co-author of The Thin in 10 Weight-Loss Plan. “Gyms can be intimidating.”

It’s easy to feel like everyone around you is super fit and judging your lack of gym savvy. While we can promise you that they’re not—they’re far more concerned with their own workouts, after all—having a game plan to take with you can help to boost your gym-going confidence. Whether you joined a trendy fit factory with the latest and greatest equipment or a bare-bones but basics-covered place, becoming a gym member puts a wealth of get-fit resources at your fingertips—if you know what to do with them. Our guide will help you navigate the typical health clubs offerings and show you how to use them most effectively to get you looking like a pro in no time!

Zone #1: The Cardio Machines

For many gym-goers, access to treadmills, elliptical trainers, stair steppers and stationary bikes is the number one benefit of belonging to a gym. After all, indoor cardio options let you burn calories while watching TV. While the cardio room shouldn’t be your only stop, it’s a great place to begin. Here are just a few things you should know before you go to make sure you get your best workout.

• Mind your manners. Cardio machines can get busy during peak times at the gym (like early mornings and evenings when nine-to-fivers are squeezing in their before- and after- work sessions). Be aware of posted rush-hour time limits (often 30 minutes) when others are waiting. And by all means, don’t leave a puddle of sweat when you vacate that treadmill. Look around: Towels and sanitizing wipes are nearby for a reason.
   
• Mix it up. One of the perks of a gym membership is having access to a variety of machines—not just your go-to treadmill. Not only does using different types of machines help to evade boredom, but each one also works your muscles in a slightly different way for a better all-around workout.
   
• Learn the ropes. If figuring out the buttons of a new machine feels intimidating, begin with the “quick start” button. From there, you can increase or decrease the speed and resistance (or incline on a treadmill). Once you’ve got that down, you can sample the pre-programmed workouts, which will vary the speed and resistance for you. Still confused? Don’t hesitate to ask a staffer for help. That’s what they’re there for!
   
• Beat the crowds. One often-overlooked piece of equipment to try: the rowing machine. Not only does it get your arms in on the action unlike any other machine, but it's also often available even when all the treadmills and ellipticals have been snapped up. An added bonus: Rowing can help prevent osteoporosis in the spine.
   
• Find your level. Don’t worry. You don’t have to push yourself until you’re bent over gasping for air to get a good aerobic workout. But if you can text while you walk on the treadmill you’re probably not going fast enough to yield much of a calorie burn—or many health benefits. For a heart-healthy moderate workout (experts recommend logging 150 minutes weekly at this effort level) you should be breathing hard enough that you’re able to talk but not sing. If you’re willing to push yourself a little harder you can cut that time goal to 75 minutes weekly. Just pick it up to a pace at which you can’t say more than a few words without taking a breath.

Zone #2: The Group Fitness Classrooms

Whether cardio machines bore you to tears, you can’t stand to do the same workout twice or you crave a more social fitness routine, classes are the perfect way to add fun and diversity to your routine. Not only do classes often combine cardio and strength into one dynamic workout, but both music and working out with others have been proven to make a tough workout feel easier. Plus, members who participate in group fitness, whether it’s a class or a basketball league, are more likely to stick with it than lone wolves. Be a model student with these tips.

• Get there early. Always arrive a few minutes before the class is scheduled to start—especially if it’s your first time. It’s helpful to introduce yourself to the instructor so she knows you’re a beginner. You’ll also need some time to figure out what equipment you’ll need, such as yoga blocks, weights or a mat. Show up five to 10 minutes early for an indoor cycling class so you have plenty of time to scope out a bike and get help adjusting it.
   
• Be a middleman. Leave the front of the classroom to the regulars—not just to protect some arbitrary pecking order, but because being able to watch other exercisers who know what they’re doing will make it easier for you to pick up on the routines. But don’t hide too far in the back or on the sides where you won’t be able to see the instructor—the person whose form you should most closely follow.
   
• Sample the smorgasbord. Classes can vary widely depending not just on the name or description, but also on the instructor’s personality (and even taste in music!). So try lots of different classes and instructors, and if you find an instructor you love, ask what other classes he teaches. Other members in the class—or even in the locker room—can also fill you in on what the can’t-miss classes are.
   
• Bring your own mat. Most gyms do make mats available for yoga classes and other floor-based workouts, and it’s fine to use them in a pinch. But the absorbent materials can be a breeding ground for germs. And even if you’re no germaphobe, the loaner mats tend to be worse for wear and less comfortable. Trust us: It’s worth the splurge.

Zone #3: The Weight Machines

If you’re new to strength training and not sure where to start, weight machines make a lot of sense. They make it easy to figure out how to do each exercise, and often they are set up in a circuit you can follow to get a complete workout. Many gyms also offer an orientation to show you how to use the machines, and some new ones even track what you do on each machine so you know how much weight to use each time.

• Count it right. A good rule of thumb to go by when planning out your workout is to aim for two sets of eight to 12 reps of about eight to 10 different exercises. But remember that doing something is better then nothing, so if you only have time to do a couple exercises, or one set of your whole routine, that’s okay!
   
• Go slow. To maximize the muscle fibers you engage with each repetition, make sure to go through the movement slowly and deliberately rather than letting momentum take over. Do a slow count of at least two beats on the lift, pause, then do a slow count of two beats as you lower.
   
• Choose the right weight. Flying through a strength routine with weights that are too light is a waste of time, while straining to lift something that’s too heavy can compromise your form and put you at risk for injury. To build strength, you want to find the middle ground: hard enough to challenge your muscles to push beyond their comfort zone, but not so hard that you can’t do the exercise correctly. You’ll know you’ve hit the right balance when you finish your set (for example, eight reps) feeling like you can’t do another one without resting. After taking a break (either to rest or to do an exercise that works a different muscle group), you should be able to do another set.
   
• Balance your workout. To strengthen your body from head to toe, consider this checklist of muscles to work, and try to choose an exercise for each body part.
  • Muscle to work: Upper back and shoulders
  • Try: Arm raises, overhead pull-downs, overhead presses, or rows
  • Muscle to work: Chest
  • Try: Bench press or chest fly
  • Muscle to work: Biceps (fronts of arms)
  • Try: Arm curls
  • Muscle to work: Triceps (backs of arms)
  • Try: Triceps extension or triceps dip
  • Muscle to work: Quads (fronts of upper legs)
  • Try: Leg extension or squats
  • Muscle to work: Hamstrings (backs of upper legs)
  • Try: Leg curl
  • Muscle to work: Calves
  • Try: Calf raises using leg press machine
  • Optional: Abs and back (these are important muscles to work but typically don’t require weights or weight machines).

• Save time by alternating high/low. To get the most out of every exercise you need to rest for a minute or two between sets. But sitting around doesn’t help you get your workout done. Make the most of your gym minutes (and burn more calories) by alternating between exercises for your upper and lower body. For example, immediately after doing a set of bench-presses, shift to the leg press machine.

Zone # 4: The Free Weights

While machines are fairly foolproof, especially for beginners, there are benefits to freestyling your weight routine too. Not only can you add different exercises to your repertoire, but without the machine to guide your precise path of movement, you’ll be forced to use more muscles to balance and coordinate the motion. This is what’s called “functional fitness” in exercise jargon, and it’s important for injury prevention. After all, when you hoist a bag of dog food into the trunk of your car or reach for something heavy on the top shelf of your pantry, you’ll need lots of different muscles to work together.

• Consider a personal trainer. The sky’s the limit when it comes to free weights, which is both a good thing and a bad thing—if you don’t know where to start. Hiring a personal trainer—even for a single session or two—can give you a solid jumping-off point by teaching you a workout you can continue on your own. “Most gyms offer a free training session when you sign up,” says Smith. “If yours doesn't, ask them to throw it into your membership.” 
  
  No freebies available and not ready for that kind of a splurge? Try tearing a workout out of a magazine, printing one from online or using a smartphone app to guide you through a new routine.
   
• Save time by doubling up your moves. You can do the high-low approach from above, but free weights also offer the flexibility to do two moves at once. For example, instead of simply holding dumbbells at your sides as you squat, do a squat while simultaneously doing a biceps curl. It’s twice the workout in half the time!
   
• Clean up after yourself. Just like you learned in kindergarten: Make sure to put your toys (or rather, weights) back where you found them once you’re done. Leaving weights lying around isn’t just annoying when another exerciser is looking for the 10-pounders, it can create a safety hazard.

Natalie Gingerich Mackenzie is a health and fitness writer in Syracuse, NY and author of Tone Every Inch. 

Reviewed by Elaine Brown, MD on December 6, 2013

Sources

https://www.statisticbrain.com/gym-membership-statistics/

University of Maryland Medical Center, https://www.umm.edu/endo/osteop_prevention.htm

https://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Source: https://clubindustry.com/stepbystep/boost-member-retention-20101203/index.html

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