I (16F) went to the gym for the first time in my whole life. What should I start with? What should I expect as a newbie? What are the most important rules and principles?
What are the most important rules and principles?
In terms of etiquettes, if you pick up some equipment to use, try to put it back wherever you picked it up from after you are done. Can’t think of anything else.
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My first time in a gym was a crossfit. I spent 1 year there.
Then I switched to a more traditional gym where I had to make my own programme, and the first time was awkward as fuck. I felt out of place, like a total newbie. I didn’t know where to start and even walking to the weights was weird.
That’s right, it doesn’t get better. It’s a new environment and you’re gonna feel out of place until you get acclimated.
So my advice to you would be to keep going, keep at it, don’t worry about looking stupid because you don’t. Just do your workout and after two weeks, it’ll feel like home.
As far as programs go, it’s the same for men and women. The reason they make programs for women is because women generally fear they’ll become huge if they follow the same routines as men (who generally do want to be huge). But muscle is muscle, it responds the same way to stimulus. When you tone, you’re just building muscle. That’s all it is.
I have two programs that I have tested myself and can vouch for : phraks, and https://www.aworkoutroutine.com/the-muscle-building-workout-routine/. The first is as simple as :
And will work for strength. The second will work for hypertrophy. Again, don’t worry, you’re not gonna become a bodybuilder just doing that programme.
Don’t hesitate to ask the team there to spot you or show you how to use the machines.
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They worry they’re gonna look like bodybuilders, and the broscience crowd doesn’t necessarily correct that misconception so they can sell more programmes.
So they usually focus on bodyweight exercises and what I call “mobility” (or agility I guess) so as to avoid building too much muscle, but you’re not gonna look like a bodybuilder without devoting your life to it, taking a ton of supplements (legal or not), and generally doing things most hobbyists would not do. Muscular women don’t look manly, they look like… muscular women. Because they are women lol.
It’s a shame because lifting heavy weights is great for everyone, it has incredible benefits including in the mobility aspect I mentioned. Of course it doesn’t help that for both men and women, we like to downplay how much we work out so that we can pretend we’re just naturally gifted.
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When you lift, it’s not just your muscles getting stronger. It’s every tissue. Your weak points will shift around, and from time to time, even following all best practices, which you should, you will have minor injuries. Healing is gains. Listen to your body. Change rep counts when you plateau. Your most powerful tool for shifting your body composition is your kitchen. Never hold your breath while lifting. Have a spotter for benching and deadlifts. If you do bench without a spotter, practice beforehand lowering the bar onto your chest and rolling it down to your waist; this is how you safely fail out a lift, keep the bar off your head and neck. Don’t lock your joints. Structure your workouts with muscle group complementarity and such that the riskiest lifts come first, before you work out, and tire out, your stabilizing muscles. The first 2 weeks will produce lactic acid like a MFer but it gets better; if you massage muscles, massage towards the heart and never away from it. Stretch and rest between sets, a bit longer between 2nd and 3rd than before 1st and 2nd. Don’t drop your weights on the floor. Clean equipment after you use it, every time.
Do you mean rules and principles for lifting (i.e. building muscle)?
Or the rules and principles as in gym etiquette?
Gym etiquette
If you’re on a machine and it’s busy and someone needs to use your machine… make it clear that you still need it, but ask the other person if they want to jump in. Then you have your rest when they do their set and they rest when you do your set.
You can also ask for a 'spot '. As in, ‘do you mind giving me a spot?’ or ‘do you mind spotting me?’ If they say yes (most people do), they’ll stand by with their fingers above or below the bar (not touching it), ready to help if you get stuck, or ready to tap the bar to help you finish the set. Be warned, done people are enthusiastic, but won’t be very helpful, as they may try to take too much of the weight for you even on easy sets.
Do not walk close to someone lifting any weights, whether the exercise. It’s very off putting and may lead them to an injury.
Most people in the gym will be friendly, by the way. They’ll offer advice or help if you ask. And they’ll likely be forgiving if you mess up on the etiquette, especially if they see you’re new. And if you keep a routine, you’ll see the same faces all the time and get to know people. Some may get annoyed if you try and talk to them for half an hour, but you can build some nice gym-friendships just by nodding and saying hello to the people you see every day. Some people may try to talk to you for half an hour, though, so watch out for that if you’re there to train!
Lol be aware not everyone knows how to spot. Normally a spotter doesn’t touch the bar unless absolutely needed, otherwise they will help you lift and the rep is not valid.
Don’t forget to bring a towel! (Some places actually won’t let you in without one)
