How to start working out at the gym?

[UnholyCarcass]

I really want to start getting into shape but am completely overwhelmed with the amount of information and feel completely lost in where to start. How should I work out? What are the best routines for someone who is new to working out? How long should I be working out?

 

[pauldun170]

Sign up for gym. Get a personal trainer to show you the ropes.
For a lot of people, a personal trainer will be worth cost in the long run. Try and find one that will show you core movements. If its just some dickhead taking you from machine to machine then its probably not the best value.

 

[TheStu]

YMMV, but lifting is what got the gym to stick for me. I had gone in the past for the machines, or cardio things, and I always lost interest after a while.

I followed StrongLifts 5x5 (they have an app, which is handy), but there's also Starting Strength and 5-3-1. If you're going down any of those roads, conventional advice is to give them 12 weeks before you decide if you want to change.

I second the recommendation to work with a trainer. Some gyms offer X number of sessions for free for signing up, and although those are usually 30min instead of 60, they're still worthwhile and a perk of signing up, so why not take advantage?

 

[blackdogdeek]

/r/fitness has a great wiki to help get you started:

https://www.reddit.com/r/Fitness/wiki/getting_started

You can read from the beginning or scroll down to "Adding Exercise."

 

[FleshLight]

Get a personal trainer or go with an experienced friend

 

[bradley]

I've seen experienced lifters at the gym who still don't get it right. For instance, they don't focus on an equal amount of push movements over pull for starters. Or they are concerned with mostly moving weight without actually feeling and isolating the actual muscle.

And trainers? I have yet to see one in all my years at gyms worth a damn.

My advice is to head to youtube and start watching lots of videos. Seeing is believing.

Also compound movements will build muscle the quickest. I personally started doing pushups and pullups and then worked my way toward the bench press, squat, deadlift and bent over rows.

Some channels I might recommend..... all naturals with very good form, btw.

Athlean-X: https://www.youtube.com/user/JDCav24
Matt Ogus: https://www.youtube.com/user/flexforall2
Chris Jones: https://www.youtube.com/user/PhysiquesOfGreatness
Omar Isuf: https://www.youtube.com/user/OmarIsuf

 

[borderdeal]

I am not fond of planet fitness but for some one starting I would say it is a cheap good gym to start with. They offer free training and have several perks and while you are starting it is a good choice. They have really limited section of free weights and most are machines I would still recommend it for a beginner. Machines are good until u get more strength and learn proper form so that u do not hurt yourself.

 

[NAC]

I second the recommendation of Starting Strength or StrongLifts. I would buy the Starting Strength book - it is surprisingly good to read about how to do the exercises. It has a huge amount of info. StrongLifts site is also terrific and has a huge amount of info.

I started when I was 35, after two decades of putzing around with little results. I'm thin, and went to the gym fairly regularly, but previously didn't have a program to actually add real muscle. After several months of Starting Strength, I was transformed. I'm still a thin guy, but with a decent build.

A few other notes:
Depending on your gym - you will stand out because you don't spend hours doing isolation exercises. Ignore others, after a while you will stand out only in a good way.

I didn't do power cleans. If you are serious about strength and power, then I think learning them is a good idea. I just wanted to look better and build muscle - I didn't need power cleans for that and the additional risk of injury.

I have had back problems before, during and after starting strength. I no longer do deadlifts or heavy barbell squats. I miss them, but so be it. If you have good form, and no structural problems with your back bones or muscle, then they are proven to be safe exercises if done correctly, and unmatched in building muscle. It was immensely satisfying when I hit new personal bests in squats - getting close to 1.5 times body weight in 3 sets of 5.

 

[bradley]

I've seen fully fledged lifters at the gymnasium United Nations agency still do not get it right. as an example, they do not specialise in AN equal quantity of push movements over pull for starters. Or they're involved with principally moving weight while not really feeling and analytic the particular muscle.

And trainers? I even have however to ascertain one altogether my years at gyms price a damn.

Can't wait till you start spamming. lol