Navigating the Gym for Beginners

Ten years ago I made the decision to join a gym. I was so excited to burst onto the scene sporting my new work out clothes, sports bottle, and matching professional work out shoes. I walked over to my first targeted exercise machine and gasped! I read the instructions, but they might as well have been in Greek. I was lost. That was ten years ago, and now I’m a personal trainer.

I was overwhelmingly intimidated and out of my element. But what was I to do next? The first thing I did was to hire a personal trainer. That is generally the best solution, but not always the most affordable. Here are a few ideas that may help you get over your newbie hump.

TAKE ADVANTAGE OF YOUR FREE FITNESS ASSESSMENT

Most gyms with a training department offer a free fitness assessment to all new members. Ok, yes, these are very sales-oriented, however, you can take control and get what you need out of this session. When you make your appointment, let them know that in addition to being assessed, you need to know the basics of working the machines. When you are placed on a machine, ask how to position movable parts so that your body is properly fitted to the machine. Ask if there is a certain way you should sit/stand/flex or move your body parts being used. (Example, on a seated leg curl which targets the hamstrings, it is often recommended to flex the foot to tighten the calf muscle.)

TAKE A GROUP CLASS

Many gyms offer group classes free with your membership. Try to find classes that use free weights (dumbbells) in the class so you can learn exercises along with proper form. See if you can attend a class with fewer students so the instructor has a better opportunity to pay close attention to you. Don’t hesitate to stay afterward to ask questions if you feel you didn’t get something right.

GET ACQUAINTED WITH THE MACHINES

Most machines do have instructions on them. They generally will show the muscles being targeted, proper body movement, and a written step-by-step description of what to do. I know this takes time, so try to allot an hour during a less-active time at the gym to do this. Instructions do not always show you how to size the machine properly, so try to remember this rule of thumb: keep the axis of any movable part in alignment with the joint that is being used. For example, a leg extension machine has an axis that, when the seat is properly positioned, should line up with your knee joint. This holds true with all isolation machines.

DO NOT HESITATE TO ASK QUESTIONS

If you see a personal trainer standing around for more than 10 minutes, chances are their client didn’t show up and they have a few minutes to spare. Go make a friend! Most personal trainers enjoy sharing their knowledge and are willing to help new members. They also see new-client potential for themselves, so will jump at the chance to show you a few tricks of the trade.

Another option is to ask your friends. You might be surprised how many of your friends have hired trainers in the past. See if your club allows you to bring guests. Bring your friend with you to show you the ropes. This will give you a comfortable edge during your initial visits, and supply you with some useful information. Just be careful, not everyone does things properly, but at least it can give you a boost-up on your way to climbing that fitness ladder of knowledge.