Starting a fitness journey can be both exciting and intimidating, especially if you’re new to the gym. But a little preparation will help you feel more confident. Here are some tips to help you get gym-ready:
1. Plan & Program
Before stepping foot in the gym, have a workout plan. Having a structured program prevents aimless wandering, ensures you make the most of your time, and helps you feel confident walking into the gym knowing exactly what you’re about to do. A well structured program takes you through specific progressions to progressively overload your musculoskeletal and nervous system appropriately. Remember to learn mechanics first, then build consistency, then slowly increase weight and intensity.
2. Dress Comfortably
Wear workout attire that allows freedom of movement. Invest in good-quality athletic shoes that provide support and stability (I prefer Vans. They’re zero-drop and versatile enough that I can sprint and lift heavy in them. Find what works for you). A breathable shirt and moisture-wicking shorts or leggings are ideal. Do not re-wear stinky clothes and wear deodorant! Yes, unfortunately this needs to be mentioned. People are breathing hard and that’s not what they need a mouthful of.. Lastly, remember to bring a water bottle to stay hydrated during your workout.
3. Learn Proper Form
Improper form can lead to injuries and hinder your progress. Mechanics first! And just because you nail a perfect squat one time doesn’t mean it’s time to max out. People spend years perfecting movement and that’s how it should be. Progress to perfection. Start with lighter weights to focus on technique. Then build consistency. Muscle endurance is important to build tendons and ligaments that need more time to adapt. Take advantage of gym staff or personal trainers who can guide you through exercises. It’s never too early or too late to hire a trainer! Remember, it’s better to lift correctly with less weight than to risk injury by lifting too heavy.
4. Mind Your Etiquette
Gyms have unspoken rules—follow them! First the obvious ones: Wipe down equipment after use, re-rack weights in order, where they go. It shouldn’t be a scavenger hunt every time you need a matching set of plates.
Be mindful of others: Give space during sets. When someone is setting up for a lift, especially a heavy one, don’t walk right in front of them. They are focusing for safety and efficiency, and this can throw it all off. Don’t pull extra weights off a rack when someone is in the middle of a set – again, it can be dangerous if they get distracted.
Avoid hogging machines or benches. Do the work, reset the equipment, and move on. This isn’t a place to hang out and talk with your buddies, especially on a busy night at the gym. The equipment isn’t a place to send paragraph long group texts to your friends, either. Keep your phone in your locker. No one wants to hear your conversation blasted on speakerphone, or you walking around talking loudly into your headphones. Likewise, as much as the gym’s music may suck, this doesn’t mean you get to turn up your phone’s speakers and carry it around with you. It’s rude and now everyone else has to listen to 2 bad songs at the same time.
Unless you’re using it to follow your programming or listen to music only you can hear, keep your phone out of the gym.
Remember, everyone starts somewhere. Contribute to a positive and supportive environment. Embrace the learning process, ask questions, and enjoy the journey. Soon enough, the gym will feel like your second home!
