It seems like an ecosystem I’m completely unfamiliar with, are there any ground rules/ unspoken rules or anything I should be aware of? Or walk me through everything like im 5
It seems like an ecosystem I’m completely unfamiliar with, are there any ground rules/ unspoken rules or anything I should be aware of? Or walk me through everything like im 5
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Do you have any friends who go to the gym? If so, ask if you can join them.
First rule: Nobody cares you are there or what you are doing. Second rule: Refer your inner voice to Rule #1.
In General:
Take a water bottle. You can refill it at the gym as you drink it. Check in at the front desk. Likely start out stretching. Then move to cardio. So some weights if you have time. Enjoy a swim if there is a pool or hot tub. Start out slow. It isn’t a sprint. Be sure your doctor approves.
Stick to a schedule as much as possible.
Enjoy!
As someone who has been going to gyms basically most of my life I can help!
Put equipment away after you use it.
Don’t hog machines. Offer to let people swap in sets if you’re there for a while.
Clean down machines and or carry a towel to sweat on.
Don’t think that others are judging you, they aren’t. Anyone who musters the willpower to get into gym and get fit, lose weight, achieve goals is awesome in our books.
Note that 60% of the difficulty with working out is just arriving at the gym. The actual working out is easy.
Good luck!
PS: bit of advice, learn how to do the exercises properly and get a proper routine. You’ll get more benefit and be less likely to hurt yourself.
I’ve been a personal trainer and a gym owner in Austin Texas for almost 25 years. Believe me when I tell you that nobody gives a shit about what you are doing, unless you are being inappropriate or rude. Carry yourself as a gentleman or a lady, whichever the case may be, be considerate and respectful, and everything is just fine. The gym is no different than anywhere else. It’s absolutely okay to keep to yourself and focus on whatever it is that you are doing that day. Over the years, there have been some folks that have come in that were afflicted with very bad social anxiety. I have a small facility, so I was able to take them aside and speak with them gently and assure them that they are just fine to come and go as they please and do things on their own terms and at their own speed. It hasn’t failed yet. Best of luck to you!
You’re there to work out, don’t sit on a machine looking at your phone for 5 minutes “in between reps”, get your work in and move on so the next person can use the machine.
Ohh, you’re talking tips for you and not my gripes, put on some headphones and get your workout in, unless you’re a hot chick wearing the tightest leggings possible, no one is watching you
Couple things:
It’s totally normal to ask someone who works there to give you a tour and show you the equipment. They’re there to help!
A low commitment thing to look at your first time is the treadmill. They’re usually easy to use, hop on and start it up, and set the speed. A speed setting of 3-4 is usually walking speed. Just hop on and walk for 30 min, look around, get a lay of the land etc.
Most machines have how to illustrations. I’ve been working out for years and I still look at these for proper form. Plus each machine is different.
You can ask questions of other gym patrons too! It’s fine to ask someone how a machine works or what they’re doing.
Just keep going. Each time you go you’ll be more comfortable and familiar. But you gotta go!
Know the difference between reps and sets. Someone may come up to you and ask how many sets you have left because they want to use the machine/equipment you’re using. They may also ask to ‘work in’ which basically means that after you complete a set they will do a set while you rest and you cycle back and forth so no one person is hogging the machine. You can also ask other people to work in if you need to use something also. But some people may decline.
Always wipe down the equipment when you’re done. There’s usually wipes/spray bottles or something along those lines scattered around the gym.
If you’re using free weights/dumbells, only use one set of weights at a time and re-rack the others so other people can use them. It’s frustrating when you see someone at a bench and they have 3 sets of dumbells on the floor around them and you’ve got nothing to use.
Related to above, re rack all your weights when you’re done with the exercise. This includes and plates that are on a barbell or machine. Someone who may not be strong may want to use a machine and may not be able to easily maneuver a 45lb plate safely.
Try to keep grunting to a minimum. It happens sometimes but keep it from being excessive.
Keep the lid on your water bottle (if you bring one), it can easily get knocked over by you or someone else and you don’t want to leave a mess.
Use caution on where you set your phone down. You don’t want to accidentally drop/roll a weight onto it or have someone step on it.
Someone may ask you for a ‘spot’. This means to be at the ready to assist lifting the weight for them. If they are doing a bench press you would be standing behind them with your hands under the bar but not touching. If they are unable to complete the rep then you provide lifting assistance to get the barbell back on the rack.
To combat your anxiety, don’t put too much stress on yourself the first few weeks. If you’re getting too overwhelmed, leave. But ..have a routine. Are you going every day? Every other day? Don’t skip a day. But don’t stay longer than you’re comfortable. Focus on building up the habit of going until it becomes a place you are comfortable in. Then you can dig in and get good workouts
Everyone’s in the gym is there because the gym is a hobby. People like their hobby and other people who enjoy the same hobby. Gymrats are generally very welcoming people.
Just follow normal social rules like cleaning up after yourself (put weights back, clean equipment) and try not to hog equipment. If someone else wants to use the thing you’re using, they will probably ask to “work in” meaning take turns.
Rerack your weights and wipe down at any sweat mess you make.
I’d guess many, maybe even a majority of folks are a bit anxious their first time going to the gym. No big deal. Just use common sense and stay grounded in what you’re doing.
**= the last tip is from my old gym teacher. When you work out you tear your muscles in a gentle way so that your body builds them back up at night. Your body NEEDS sugar after you work out and will use your muscle fibers if you don’t eat something after you work out (at least 10-20 mins after). Fruit has natural sugars that are better for you. And it feels good right after you work out.
unspoken main guideline: just be considerate of other people, and the fact that you are all sharing the same space at once.
That means
Wipe up your sweat when you get off something.
Put things back when you are done. (especially unload plates when you are done, so that the next person doesn’t have to rerack your weights)
Be considerate of how much time you are taking. Doesn’t mean you have to rush. Just means if someone else is obviously waiting, be aware of that. If you can offer them a chance to take turns between sets that is fine. Or let them know how many sets you have left.
For above, don’t get sucked into your phone. There is nothing bad about using a phone, BUT if someone else is waiting on a piece of equipment, and you seem to be sitting there, taking long rests and scrolling on your phone while they are waiting on you to finish, that feels inconsiderate.
It really just comes down to “be courteous and remember you are sharing with everyone else”
Don’t be afraid to ask for help on how to use a machine. It seems tough, and you don’t want to bother anyone, but it’s actually a very welcoming community. We’re just all focusing really hard on our workouts.
General:
There will likely be something available to clean equipment. You aren’t responsible for bringing this. Pre-COVID spray bottles and towels were pretty common. These days I’ve started seeing disposable wipes. If they aren’t somewhere obvious, ask an employee or someone who’s not actively exercising at that moment.
Wipe equipment down when you move on to the next thing.
Some gyms have “sweat towels” available for wiping yourself; personally, I bring my own. You can get a pack of hand towels (default, white) fairly cheaply.
You can – and probably should – bring a water bottle.
The gym will probably have a locker room. You’ll most likely need to bring your own lock. This will be a little padlock, not a big bike lock.
Don’t record videos in the gym. Seriously. No one likes that.
If it’s practical, sign up for one or two sessions with a trainer so they can help you set up an exercise routine and show you where things are. It’s a completely reasonable thing to do. From a social anxiety standpoint, I recommend telling the trainer explicitly that this is what you would like to do; that way they won’t be expecting that you’ll be meeting long term.
Cardio:
Many gyms have a 30 minute limit on cardio equipment. This only matters if everything is occupied, and it isn’t strictly observed, but maybe don’t plan to run 20 miles on a treadmill during peak hours. 😉
If it’s an option, use a machine that isn’t immediately next to someone. If things are full, no one cares, but it’s a little weird if there are 5 ellipticals available and you pick the one right next to me
Wipe down the machine after you’re done. Think about places you’ve touched.
Weights:
DON’T DROP THE WEIGHTS! “Dropping the weights” means just letting them fall to the ground after your last rep. Most gyms I’ve been to have signs about this, and most people are good about it.
It’s fine to do multiple sets in the same machine as long as you’re not resting “excessively” between them. What’s “excessive”? I generally aim for less than a minute between sets, so if I’m doing 3 sets I should be on the machine <5 minutes.
If you see someone hanging around in the vicinity of a machine that’s in use, they’re probably waiting for it. It’s polite and reasonable to ask, “Are you waiting for this one?”
Leaving something on a machine (towel, bottle) is a way to signal that it’s currently in use but the person had to briefly step away. Emphasis on briefly.
Wipe down the machine after you finish with it.
For free weights, try not to stand in between someone else and the mirror that they’re facing.
Take your handweights off the rack and step away. Don’t lift right next to the rack. Sounds obvious, but ELI5, right?