What do you do first time at a gym

[Mol1628]

I’ve been swimming a couple of times a week to try and get some genera stamina and fitness. My membership offer includes the gym too but I’ve not yet used it. I need to have an induction. I want to maybe go to some classes- maybe spinning or some toning classes But I think I need to get some basic gym experience first, and I can’t go to classes till I’ve had my gym induction.

But how do I know what to do when I get there?
I don’t want to lift weights. Treadmills concern me I think I’d fall of I’ve never used one. I don’t know how to use any of the machines. I’m generally an uncoordinated mess.

Whenever I look up ideas for the gym it goes on about the weights? I don’t have to do that do I?!

I always think cross trainer/eliptical is a pretty safe place to start. You can just get on a go, it will auto start then you can just adjust the effort level as you want to. There’s also the good old fashioned stationary bike. I would avoid the watt bikes to start with.

From either of those you’ll be able to steadily increase your fitness but also have a good look around the gym at what others are doing/layout etc, get a sneaky look into some of the classes too if you go at the right time.

Your induction should also show you how to use all the machines.

What do you want to do/achieve?

Thanks that’s helpful I will try have a nosy at the classes too!

So I want to up my stamina I get tired a lot especially since having Covid. Just some gentle workouts to get me moving. Could do to lose about a stone in weight but I just need to feel stronger first.

If you do some weights then that will help to improve your fitness and stamina. If you ask about the treadmill (I know you say you don't like it) then you can get advice on using it for interval training.

I like doing RDLs (form of deadlift), squats and other leg based weights to improve my leg strength. Also things like walking lunges as part of a routine.

There are also equipment such as ski erg and assault/attack bikes for stamina training. You could also build your own HIIT routines.

The staff member who does your induction would normally discuss this with you and set a suggested program. You can walk on a treadmill rather than run, and you can hold on (I do as I have balance issues). Or you can use a cross trainer or an exercise bike, or the rowing machine for cardio. See which suits best.I like rowing machine best. Building up slowly after Covid is sensible, but I strongly advise you consider doing some weights as you get so much bang for your buck.

Do some classes. You get taught all you need to know.

Don't assume. You have no idea how you'll take to a running machine, the ones I use have 4 settings. It's not all about running.

Weights will increase your stamina mega well. Again ,don't assume or overthink it.

I found step ups really helped improve my balance when I started at the gym.

Basically, find a step in the studio area and put it on the highest level. With one foot on it, slowly raise the back foot onto it and repeat. I was very wobbly when I started so it helped a lot.

Would book the induction then try things. And try out the classes to see what you might enjoy.

I lift weights and do bodyweight training but if you are inexperienced and recovering, I'd start with Pilates, if they have a good class. You will build core strength, and start to build strength elsewhere, with good form and safely. It is a really good foundation, I think.

See what happens at the induction, and try different classes - my old gym had small group circuits where you got help to strength train safely (barbells, kettlebells etc) so you could learn the technique. I'm not a fan of big classes using weights for beginners though. But I'd try anything else you might like - classes can be great fun and surprising! Boxing at my old gym was very popular especially with women and a great workout.

I always do a sprint cycle class 30 minutes or 45 minutes,then into the gym for some weights, not long about 20/25 minutes, then a few lengths of the pool, not many about 8/10 lengths. Then I to the hot tub and steam room.

I love sprint and RPM . I try to do this routine three times a week four if I have time

@Nanalisa60 the sprint cycle class sounds great fun.

There’s lots of spinning classes at the centre I am at because there’s a virtual studio. Do you think I could just give that a go from the start, or would I embarrass myself and be total crap because I need to be a bit better first?

I’m at a village gym, and there are also virtual class, I always go to a class with a instructor, but you could always try a virtual class first, the good thing about spinning is that you are in charge of how hard you work. I’m not young and in my classes there are people from early 20 to mid 60’s male and female , I love the class and I love the music.

Ah thanks ok so you think I’d be alright to go along and give it a go?

I’ve tried workout videos at home before and I just hated it. Zero motivation and the fact I wasn’t leaving the house to do it just meant I never took it seriously.

That’s why I do a class with a instructor as I need to be motivated and if I’m in a class I will stay and finish it. If I was on a bike at home I would just stop half way through the class. Just book a class give it a go work at you own pace , keep trying if you still not into after four five classes then give it up and find another class to try.

Exactly the same here I just get tired and give up at home. I am motivated to go swimming though because I love it. So hopefully I enjoy something at the gym as well just as much.

They have some aerobics and cardio type classes too which look fun. I just need the confidence to make a start.

I normally walk for 20 mins on the treadmill. I can't run because it hurts my hips, so I walk fast with an incline. I usually watch Netflix on my phone so the time flies by!

Then I do 40 minutes of weights. I never really know what to do either, so I use YouTube and follow a programme, listening through headphones so I only need to glance at the screen occasionally. This works better for me, otherwise I just faff about and get bored!

[quote Mol1628]@Nanalisa60 the sprint cycle class sounds great fun.

There’s lots of spinning classes at the centre I am at because there’s a virtual studio. Do you think I could just give that a go from the start, or would I embarrass myself and be total crap because I need to be a bit better first?[/quote]
Definitely just give it a go. I'm new to spin myself, have only done about 5 classes. I can't keep up at the speed the instructor says we should be going at, but I go as fast I can and I'm dripping with sweat afterwards.

Classes are really good if you're new - the fact you've booked and have to turn up gives you a kick up the bum! Everyone is facing forward at the instructor, nobody is looking at anyone else so don't feel self conscious. And the group atmosphere makes for a better workout - you push yourself more in a class than you would at home on your own.

Good luck!

Great thanks I will carry on swimming but get my induction booked. Thanks everyone I feel so stupid that I don’t just understand this stuff!

Oh definitely give it a go! I've been a member of several different gyms, from chain high street to small and specialised and it really is a myth that everyone who goes to classes is super-fit (for strength the opposite is true - tends to be more beginners, at least in non-specialist gyms). If it is not for you, that's fine, try another one, no-one sensible will notice or care! Ask whoever does your induction what they would recommend you try first. Trying new things is great I think!

Thank you msmartini that’s what I needed to hear 👍

I’ve got my induction on Monday. I’ve had a quick look around though. Is it normal to be terrified the first time you see all the equipment ? I literally have no idea.

He said he could make a program for me at my induction. This sounds good, would it basically tell me exactly what do do when I went in each day. Because I need that!

And I assume I can ask about the classes when I go ? I’ve seen the studio where they do spinning and that looks less terrifying than the main gym areas! Maybe I’ll just be a going to classes kind of member!

Definitely ask about the classes. at my old gym (a Virgin Active) they had a class that was specifically for people new to exercise, recovering from injury, coming back after childbirth etc. It was a good workout - mixture for strength and cardio - but with lots of variations to suit everyone and a focus on learning the basic moves (squat, lunge etc). It set people up to try out other classes. Just ask what they would recommend and which are suitable for beginners - in a high street gym, that will be most, but start with the least intense/technical and work up perhaps .

Ah great thankyou I’m very excited actually. I had children young so I don’t know what it’s like to be an adult with time to do things like this it’s great.

Oh embrace it . I started in a small way when my dc were young and it was wonderful just to have the time for myself. I got much more serious when they were older and it is a big part of my life now.

Thank you!

I’ve been today and I loved it! I’m not a treadmill virgin anymore 🤣