New gym member here - help me! 😂

[Makemineacosmo]

I've bitten the bullet and joined a gym. I'm scared and nervous but in my last year of my 50s I really want to take more care of my health. I've had a few health issues over the last 5 years that have knocked my confidence, so it's about time I got it back.

So, my question to all you lovely gym goers is about gym etiquette. What are the do's and don'ts in the gym. I don't want to a) make a fool of myself and b) piss regulars off.

I would also be really grateful for advice on exercises to help (gently) with upper body strength. I've had a bilateral mastectomy and various other bits of surgery over the last few years, along with a shoulder prone to dislocation so I'm a tad worried about that.

Thank you!

Well done!

Book a gym induction. A basic induction should be free and they’re well worth it. I’d also start with some PT sessions: ask them to set you up on an exercise plan you can follow by yourself.

Ask them the etiquette question at the induction and they’ll point out any specifics to you: eg ours has blue roll and spray left out to wipe down machines after use.

Otherwise it’s just basic politeness: eg don’t take up loads of space or hog a machine, if you go at a busy time and someone’s waiting for yours you can offer to share it (they go while you’re resting between sets and you go while they’re resting).

Agree with the above about booking an induction, particularly as you have medical factors to consider.

The things that annoy me in the gym are:
Equipment hogging
People sitting on machines on their phones while not even exercising. A short rest between reps is fine but minutes is not as it adds up another 5-10 minutes of the machine being unavailable.
People watching vids or playing music on their phone without headphones.

Thank you this is so useful. Have my induction next week. I just don't want to appear like I have literally no idea. Which I actually don't. 😂

It's TOTALLY fine to appear like you don't have a clue! That's why they do inductions. I did one 6 weeks ago to start going to gym again. He was absolutely lovely, listened to my goals, took me around and showed me how to use all the machines (some you press a screen to start, and some don't start until you start moving on them). Gave me great advice about starting out with strength and building it up etc. Honestly, ask the 'stupid' questions.
As a result I've been going twice a week for 6 weeks and also feel that I could grab the staff and ask questions if I wanted to use something different or needed anything.

Oh this is so encouraging. I'm hope that this times I will go it won't be too busy (around 3.45 ish) and I'll have time to get myself used to it. I really want to enjoy it.

Twice/three times a week max is what I'm aiming for.

Cami also ask for some recommendations for gym wear too please. Not too expensive and nothing cropped please.

M&S tops are good and not expensive. I haven't tried their leggings as I was given a few pairs of Scamp and Dude leggings so I wear them. They're not cheap but they don't constantly roll down under my menopause belly and they don't come down at the back with squats/movement. My point is wherever you get them, do test that movement to make sure they don't drive you mad.

Remember everyone was a newbie at some stage! To add to what others have said, if you decide to go to a new class that you haven't been to before, get there early so that you can chat to the instructor and they can guide you through the equipment or whatever. That way you don't hold up the class which regulars can get a bit annoyed about.

Another one who would absolutely recommend a personal trainer session or two to get you going, or if you can manage it on an ongoing basis - or group classes or small group PT sessions are really great if your gym offers. Personally I find it really quite hard to motivate myself to work out alone but much easier if I've booked a session and there are other people there. And like others have said don't feel worried about getting it wrong or being less strong than anyone else or being out of place, the vast majority of gym goers in my experience are just ordinary people who either are beginners themselves or remember very well what it was like to be a beginner.

As for etiquette I'd say it's just general common sense and awareness you're in a shared space so consideration for others. Don't hog the equipment or sit on it for ages not doing anything is a good one, and I'd add if you are doing free weights/dumbbells/kettlebells or using plates don't take out all the different ones and leave them scattered around so the next person can't find anything, just take what you need (if you need to go/up down in weight then swap and return the one you're no longer using), and put them back where you found them afterwards. Absolutely wipe down the benches/equipment after use especially if you've left sweaty patches (nothing to be ashamed of unless you're just leaving it for the next person to sit in 🤮). And YY to noise consideration, headphones are a must if you're playing your own music, and while some general background noise, clattering weights etc is to be expected (it's a gym not a library as my PT says), there is the odd irritating person at my gym who is really excessively loud in their gurning/grunting/out loud counting and/or who seem to only come for a good old gossip sesh with their mates, not the end of the world if that's you but maybe try and keep it so that other people can still hear themselves think?

I'll echo getting a few PT sessions, will be good if you plan on using machines for strength, I've been an avid gym goer for 5 years, send me to a new gym and I have no idea how to use some of the equipment!

If you're planning on more free weights then also good to ensure proper technique.

Sometimes it's helpful to have a PT plan a couple of workouts for you, then you can go in on your own and know what you're doing.

Always take spare knickers - you don't want to put sweaty knickers back on after a shower.
Wipe down after you use equipment.
Don't leave loads of shite on the benches in the changing room
Do classes - you will work out for the entire time instead of fanning about
Do not wear scrunch bum leggings. They look horrid on every size bum and encourage people to stare at your arse crack.
Solid bra.

The most important thing to remember is that no one is actually looking at you or
judging you. People in gyms are looking at themselves and thinking about their own workout; they aren’t interested in you or what you are doing, except possibly in the most casual way. Too many people - especially women - leave gyms because they feel they are being judged, but they are just projecting their insecurity onto those around them. That muscle-bound guy or Instagramable hot chick has no interest whatsoever is what the middle aged women on bike number 3 is doing.

I hope you are enjoying your membership. Second getting a gym induction / programme / some PT as it will help whilst you find your feet. Id also advise trying a range of different classes to see which ones you like. My gym does one off sessions like ladies who lift (would recommend for the confidence it will give you)

In terms of etiquette i've been a long time gym goer. The only things that bother me are; people leaving sweat on the machines, and people not putting their equipment away / re-racking the weights if the use the olympic bars. My current pet peeve is people saving machines with jumpers / phones etc. especially when said person is 10 minutes plus away from arriving.

gym wear wise i have pieces from adidas, nike, gym shark and even some m and s leggings which tbf were some old work uniform ones but are super good qaulity etc. I buy mine in sale or from vinted. I like a fleece jumper too!

This is exactly what I need to read!

I get my gym kit from Amazon and find it really comfortable. I love classes so would recommend that you try those.

100% this.

Tell the person that does the induction you've never been in a gym before and they will know where to start.
Tell them you'd like to have a few things suggested to you to get you started and then maybe have another session to add in some new things once you've built up your confidence, fitness and strength.

It's very true as well. I'm a member of JD Gyms and it has a real mixed age group despite looking like it's targeted at young people. I'm 50 and don't bother with fancy gym sets, I get my stuff from Matalan. I've never had anything other than positive interactions there - and mostly I'm just ignored which is ideal!

I’m 55 and just started going to the gym. I wear black tracksuit bottoms and a baggy t shirt. I wear headphones and listen to music and take a water bottle with me, I clean the machines after I use them as recommended in the gym to be courteous to others and I don’t dawdle on the equipment if I’m done I get up to free it up for the next user but other than that there doesn’t seem to be any special etiquette from what I can see. The age range is so varied, some days I’m the youngest in there. Ask for an induction and don’t be afraid to ask for help on how to use the equipment.

As others have suggested pay for a few PT sessions so you can use the equipment safely and to provide you a programme to follow.

As for gym etiquette, off the top of my head:

Return weights to racks
Wipe down equipment after use
Dont sit on machines scrolling through your phone not doing anything
Dont be one of those gym bro tits screaming your head off when you do one hard rep.
Dont set up some 12 station circuit and hog half the gear.

Hi OP, good for you!

I am a very committed gym user who trains regularly and has done for years. I would say...

Start small and stick to it. Get a fairly simple, easy plan. Promise yourself you will go 2 days a week at a certain time. Then do it. You can always make it harder later. Right now your body and more importantly your mind are acclimatising!

Everyone in the gym is on a journey. Everyone. I love it for that reason. There is a guy I love to see every week who is morbidly obese. He has a plan with a PT at the gym. And he sticks to it! He always has a little twinkle in his eye. I respect him and say hi to him as much as the guy I saw this morning who was lifting 200kg.

Wear what is comfortable. You can buy more gym kit later. Just wear comfy black leggings and a breathable shirt that is not so baggy it gets in the way. Over time, you will figure out what you like, and it will differ according to what training you are doing. Just go for comfort right now.

You will get something "wrong" or give yourself a mild strain or injury at some point. That's okay, it's all learning. You don't learn anything without making mistakes. Just go with it.

Good luck and enjoy x

Ask whoever is supervising re exercises. Start light ISH and build up. You Tube will have some video but don't look at influencers, search specifically what you would like. Anyone who is judging you isn't doing any work but who cares what they think. Don't let people sit on eqpt you want to use whilst they chat shit with their mates or scroll through their phone. They aren't doing any work.

Don't be worried, I was and regret the years I didn't go

Thank you all, you're alleviating my worry about this so much. ❤️

Good for you. I'm 58 this year and loathed gyms, but since I started at my current one, I love it. I think the trick is to find an exercise type that you love. I started just with mat Pilates, which BTW is great for our age group as it builds balance, strength, flexibility and mobility. Now I've added in a bit of Yin and Hatha Yoga for my mental health and I also do plyometrics with weights for bone health.

In addition to what others have said, if you do Pilates/Yoga, don't wear outdoor shoes into the studio and don't step on anyone's mat. Rack your equipment and wipe down if sweaty. Invest in a good sports bra, it's a game changer for middle aged boobs!

Most of all, enjoy it - it gets to be fun and addictive, and you'll make friends too. Let us know how you get on.

I joined my first gym last May at 51 after never doing any exercise ever. I really quite enjoy going to my own absolute astonishment. It’s one of the few things that I do that is just for me.

I found straight away that I like the rowing machine so I always do that first. I don’t like the running machine so I never use it. That’s how I’m treating the whole experience really. I’m not forcing myself to go and I’m not doing things I hate when I’m there and that’s working for me. I’ve lost weight and I am so much stronger