We all know that going to the gym and exercising are good for you and make your life better, I just didn’t know what I was meant to do when I got there. Perhaps your thinking of going but you’re afraid, you just end up going and only using the running machine for as long as it takes for you to feel the burning in your throat, then you submit and head straight to the sauna steam feeling dejected.
Then there’s also that little voice in your head that puts the fear in you… that little devil on your should saying things like:
• “you need get fit outside of the gym before you step foot in a gym or you’re going to end up looking stupid”
• “don’t even think about going near the free weights section, you just stick to the running machine and maybe a few machines”
• “just stick to what you know, don’t try anything new then you won’t fail”
So that’s what I’m going to cover in this post, how to survive the gym for beginners.
This will apply to you if you’ve been a member for a while or even if you just joined this morning, this will have you venturing out of the running machine section into unchartered territory, like the free weights section.
Regardless of what your look like, going to the gym for the first time can be proper intimidating, so getting your head in the zone is key, don’t worry about what other people will think of you, they’re not there to worry about what you look like or what you’re doing, they’re just there to work out!
Here’s so key things to remember:
- Everyone starts somewhere
- Most people are too busy focusing on what they’re doing to worry about you
- Everyone around you is just as self-conscious as you are
- Most people will rate you for trying
- A very rare few will judge you, but forget about them there are idiots everywhere in life
And now get these things done:
- Make a sick playlist of tracks that will get you pumped
- Keep your headphones on, get in the zone, forget about everyone around you
- Wear clothes that you feel comfortable in
Now make a start with some stretches:
• Slowly roll your shoulders forwards and backwards
• Roll you head in half circles from shoulder to shoulder
• Keep your legs in place and twist your body left and right
• Stretch your quads by lifting your heel up to your bum and holding it in place with one arm while using your other arm to balance against a wall
• Then cross one arm across your chest and use the other to press it against you by pulling on your elbow
Hold each of the last stretches two for 5-10 seconds, now make your way to a running machine, most of them have a quick start button, if you’re really lost feel free to ask someone at reception to help you, they’re there to help so don’t be shy! Start of by doing a brisk walk for 10-15 minutes to get the blood pumping and warm you up, use this time to have a look around at what other people are up to
At this point if you left, you have still won by even turning up and getting this far, but don’t give up yet because we’re just getting started
Next up we are going to do some push ups and some squats, 3 sets of each so find somewhere out the way in the gym where you can do:
• 10 squats
• 10 push-ups
• 10 squats
• 10 push-ups
• 10 squats
• 10 push-ups
If you don’t know how to do either of these below are some quick videos to show you, maybe try them at home before you go so you know what you’re doing before you get to the gym
How to do a push up:
How to do a squat:
Now it’s time to get busy with some dumbbell action, nothing too heavy just ease yourself in start at around 10-12kg and find yourself a flat bench, you want to do 10 reps on each arm below is a video on how to do dumbbell rows:
Right so let’s recap on our circuit:
• 10 squats
• 10 push-ups
• 10 one arm dumbbell rows (10 per arm)
You want to be aiming to doing this 2-3 times but just do what you’re comfortable with, you have a nice little routine to get started now, and below is a few final pointers:
- Take your time – it’s not a race and it’s fine to have rest between exercises and circuits
- Keep a note of what you’re doing – its good to look back at what you have achieved
- It’s better to lift a weight that’s TOO LIGHT instead of one that’s TOO HEAVY! Don’t strain yourself
- If you don’t know something, ask someone that works in the gym for help – they are there to help!
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