Advice for Gym Noobs!
7 watchers
Mar 2022
11:27am, 31 Mar 2022
27,429 posts
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fetcheveryone
When my calf popped last October, and Katie was gently telling me for the millionth time that I might want to consider strengthening work, I was considering joining a gym. Instead, I went and did a load of biking instead until my calf got better. Today, Katie has a swim booked at a busy pool. I was hoping to join her, but there were no spaces left. So instead, I have booked a session at the gym. If I like it, I might go a bit more often. The trouble is, I haven't really got a clue what I should be doing  Advice for gym noobs please! |
Mar 2022
11:49am, 31 Mar 2022
11,165 posts
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lammo
Has anybody mentioned taking it slowly? Make sure you know what the machine is for and how to use it before climbing on/in. Put the free weights back when you've finished with them. Wipe down the equipment before moving on. Don't worry about what anybody else is doing. Enjoy it. |
Mar 2022
11:51am, 31 Mar 2022
18,247 posts
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richmac
What do you want to strengthen? That's the real question Next question is what have they got in the gym? Humbly I'd suggest if they have a a weights machine where you pull weights on cables in various ways they tend to have a diagram of what muscles are activated by pulling in certain ways. Maybe start there and observe! Also start small very easy to get carried away |
Mar 2022
11:53am, 31 Mar 2022
23,353 posts
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Dave A
Have you thought about asking an instructor and getting a basic plan in place?
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Mar 2022
11:55am, 31 Mar 2022
980 posts
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The Mussile
The most important thing is not to be too self-conscious IMO and I am no expert so please take all this with the credibility that comes from that. 1. No-one cares or notices what weights you are lifting so no need to be macho and overdo it. Doing a set with light weights first is also a good way to warm up the specific muscles. 2. Ignore the gym bunnies (normally can be seen in vests and tracksuit trousers and some sort of baseball cap) they are often seen doing vanity exercises with terrible form - the tracksuit trousers are to hide the fact they always skip leg day 3. Form is vital to prevent injury and build strength in the right way - ask the gym staff if you are unsure 4. Compound lifts are the most efficient such as bench press, Squats and deadlifts, these can be the most intimidating though as they are best done with the freeweights. Again ask for assistance and make sure you aren't overdoing it, realising you have too much weight on the bar half way down is not pleasant (we've all been there) and if you don't have a spotter be even more careful 5. Rowing machines are ace and if you do any cardio in the gym, do it on these. I tend to warm up with 10-15mins on the rower before lifting anything and also put the resistance up to max on a curved treadmill and using it as a sort of sled push is an excellent warm-up too 6. Short sets with heavy weights builds muscle size, longer sets with light weights build muscle endurance and explosive sets build power |
Mar 2022
11:55am, 31 Mar 2022
1,787 posts
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Homeless Kodo
Don’t ask for gym advice on a running forum you’ll get a shit load of contradictory advice that’ll confuse you 😀. Failing that a basic run program would be something like: A type of squat movement, goblet would be a decent start (FFS don’t start with a back squat). A hip hinge movement, bridge would be a good start Single leg movement, split squat or lunge Some type of calf raise Vertical push or horizontal push, overhead press or press up Vertical pull or horizontal pull, pull up machine or Aussie pull up A trunk movement to keep you trunk rigid for running, side plank or Palloff press would be a good start as you’ve got other trunk rigidity sorted by the squat & hip hinge. If you’re unfamiliar with the movements get them taught by a PT or gym instructor as getting injured by doing them badly would be entirely contradictory to your aims. In fact going down the PT route for the first couple of weeks, until you’re familiar with & have learned the movements well would be the best thing to start with. |
Mar 2022
11:56am, 31 Mar 2022
2,241 posts
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Mushroom
I use PureGym - They have some guides that you might find useful ? puregym.com puregym.com |
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Mar 2022
11:57am, 31 Mar 2022
27,430 posts
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fetcheveryone
What do you want to strengthen? All of it, really. I would like my calves and hamstrings to be less shit. And I'd like to strengthen my arms/shoulders for swimming. What have they got in the gym? No idea. I literally have a free token to try it out. Have you thought about asking an instructor and getting a basic plan in place? Yes. If that's a possibility, I would take it. |
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Mar 2022
12:01pm, 31 Mar 2022
1,788 posts
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Homeless Kodo
Keep it light and easy to start with, in the aerobic rep range of around 15 reps, so you can get technique dialled in and consistent first. Don’t go to failure.
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Mar 2022
12:03pm, 31 Mar 2022
981 posts
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The Mussile
Keep it light and easy to start with, in the aerobic rep range of around 15 reps, so you can get technique dialled in and consistent first. Don’t go to failure. This and consider failure to be when you cannot maintain correct form, NOT when you can't lift the weight |
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