Discussion Any advice on starting going to gym?

[sgifeei]

So I (20f) wanna start going to gym, but I don't know where to start. I do not have money to get a private or even group trainer, but I will have someone help me w how the machines work.
So, do you have any advice on how to work there properly and not embarrass myself lol

 

[R. A.]

I was into fitness a decade plus ago, trying to put muscle on a scarecrow body; I used machines and did bodyweight stuff and got sort of toned and stronger, but it wasn't a big difference. Did a lot of research, found that the ultimate way is freeweights, for every goal except (focused) cardiovascular fitness.

Basically machines are useless and a scam; they isolate one tiny subset of muscles (or sometimes one literal single muscle) which is detrimental to overall progress. You want to use as many muscles as possible usually. Using muscles both makes them stronger/bigger and burns fat. Obviously exactly what happens depends on you body; I had no fat to lose and just put on 15-20lbs muscle in a couple months and got strong af.
What I did was Stronglifts.

Stronglifts 5×5 Workout Program: Quick Start Guide | Stronglifts

Overview of the Stronglifts 5×5 program: schedule, exercises, muscles worked, starting weights, rest times, warmup, tempo, how to progress, exercise order…

stronglifts.com

Basically, do five reps in five sets of (a total of) five different exercises. There are two different "days" you rotate which have a different set of three total exercises each.
You start with just a bar (or dumbbells if you can't manage the bar), and if you can do 5x5 of a weight, you add a small amount next time. And keep going. The rest you can learn about on that page. Good luck

 

[CC123]

Congratulations!
See what is there, find things that you can do, experiment, don't do too much.
Any exercise is good for you.
Do a little online research.
You will get some natural endorphins.
Let us know what you are doing - have fun.

 

[fedup1982]

The only thing that really matters most is that you don't injure yourself.

But other than that I agree with R.A., machines only work very specific muscle groups. My recommendation to counter that is you don't over do the machines; balance it with something else like yoga because that will help even out the exercise among muscle groups.

I hope that answers your question?

PS don't worry about embarrassing yourself, there are more important things to worry about in life, like your health and well being. Everyone starts as a beginner at everything before they progress

 

[klantedklaw]

I was into fitness a decade plus ago, trying to put muscle on a scarecrow body; I used machines and did bodyweight stuff and got sort of toned and stronger, but it wasn't a big difference. Did a lot of research, found that the ultimate way is freeweights, for every goal except (focused) cardiovascular fitness.

Basically machines are useless and a scam; they isolate one tiny subset of muscles (or sometimes one literal single muscle) which is detrimental to overall progress. You want to use as many muscles as possible usually. Using muscles both makes them stronger/bigger and burns fat. Obviously exactly what happens depends on you body; I had no fat to lose and just put on 15-20lbs muscle in a couple months and got strong af.
What I did was Stronglifts.

Stronglifts 5×5 Workout Program: Quick Start Guide | Stronglifts

Overview of the Stronglifts 5×5 program: schedule, exercises, muscles worked, starting weights, rest times, warmup, tempo, how to progress, exercise order…

stronglifts.com

Basically, do five reps in five sets of (a total of) five different exercises. There are two different "days" you rotate which have a different set of three total exercises each.
You start with just a bar (or dumbbells if you can't manage the bar), and if you can do 5x5 of a weight, you add a small amount next time. And keep going. The rest you can learn about on that page. Good luck

I second stronglifts, its the best program for beginners,

You should also improve your diet: avoid processed foods, eat whole foods, eat bioavailable protein (preferably meat), eat carbs before your workout, make sure you get enough macronutrients (protein/fat/carbs) and micronutrients (Vitamins, minerals). I would suggest using an app called chronometer, you can put all the food's you've eaten and it generates a report showing all your calories, nutrients, macro's, etc and it's free.

I would also suggest you download an app called "Strong" which allows you to keep track of all the weights you used for your lifts and to log your workouts. This app is also free.

 

[FoxSauce]

Well if you wanna start with nothing drastic, you can start at home with videos or an app or maybe go for runs. Idk im too afraid of the gym.

But also take it slow even 20 minutes can do wonders idk much but doing rhis for y years now so I hope this helps a bit

Best of luck!

 

[Eliska]

I just asked the employee there and he showed me how to train, did not want any extra money for it.

 

[wham311]

Chatgpt is your friend. They have me a complete diet, calorie per training and rest day, and lifting routine, and how much I should be gaining and losing weekly.

 

[ElTopo]

By all means it's great that you want to start, gym employees can help you work machines but as a general rule you need to "feel" the muscle group you're supposed to be working. You'll never embarass yourself, everyone there started at some point and was inexperienced, so don't feel judged, you may even ask normal people for help.
Only advice I can give is focus on going every time and try to have fun.

 

[amerie]

You don't need a trainer unless you want to become a body builder, though if you struggle with discipline it can be a good investment, but if you can't afford it and continue to eat badly then it's not worth the waste.

- Machines can be a great way to start but as you progress you should move on to lifting heavier weights with minimal assistance, but don't go crazy and ego lift bc people have actually died or become paralyzed from playing on the smith machine or bench press with heavy weights. If you plan on going super heavy I think you should find someone to spot you, but as a beginner don't go too crazy imo.

- Also have a specific muscle group you'd like to work out on each day of the week (leg day, arm day)

- Your protein goal is 0.5 grams per body weight

- Eat at or under your matinence to lose weight, Eat above your matinence to gain

- It will take a while to see results so be patient and don't get discouraged

Chatgpt is your friend. They have me a complete diet, calorie per training and rest day, and lifting routine, and how much I should be gaining and losing weekly.

Careful bc mine over and under estimates my calories sometimes, don't rely on it entirely

By all means it's great that you want to start, gym employees can help you work machines but as a general rule you need to "feel" the muscle group you're supposed to be working. You'll never embarass yourself, everyone there started at some point and was inexperienced, so don't feel judged, you may even ask normal people for help.
Only advice I can give is focus on going every time and try to have fun.

If I'm being honest, you are being perceived at the gym. I know this because everytime I go I subconsciously develop my favorite gym person. There's this one girl that goes at the same time as me and I get sad when she isn't there. But no one will say anything to you unless they're a jerk or creepy man looking at your ass.