Online Exclusive: A beginner’s guide to the gym: Volume One

Few things in life are more intimidating than stepping into a gym for the very first time. A new trainee usually has no clue what they’re supposed to do—all they know is that they want to be in better shape.

Few things in life are more intimidating than stepping into a gym for the very first time. A new trainee usually has no clue what they’re supposed to do—all they know is that they want to be in better shape. Even with the Internet at our disposal, it can be extremely perplexing for someone to try to teach himself how to work out properly. After a few weeks, this confusion leads to frustration, usually culminating in the individual throwing in the towel completely. The gym fees go down the toilet, along with the hopes of better health and a better body.

My goal is to guide readers through these stages of early confusion, so that they may develop a lifelong commitment to both their health and happiness. With this goal in mind, I will be writing a multi-piece beginner’s guide to working out that will be running in the Vanguard over the coming weeks. Before we get into actual training routines, let’s look at the mindset of the average beginner.

The first thing a new trainee needs to be aware of is that, contrary to their concerns, they really don’t look out of place at the gym. A commercial gym or recreation center is full of people from a variety of backgrounds and with a variety of fitness levels; many of them are also complete beginners. The hardcore “meathead” types many inaccurately associate with gyms are actually seldom found in a “mainstream” gym location. The really big guys and gals much prefer to be surrounded by other big people for motivational purposes, so they tend to stick to their own underground weight training dungeons instead of mixing with the common folk. So fear not: There’s no need to feel insecure at a normal gym. Rather, the new trainee should feel proud for taking the first steps toward a healthier lifestyle.

What about the actual exercises, though? New trainees are often afraid of performing the movements incorrectly and potentially embarrassing themselves. While I would encourage any beginner to get advice from a staff member, trainer, more experienced friend or from an instructional website like exrx.net, the truth is that the other people at the gym are much too busy with their own routines to worry about what someone else is doing.

A new trainee should expect to make mistakes, though, as it’s part of the learning process. Nobody mastered anything after his or her first try. I’ve been exercising and reading about exercise for eight years now, and I’m still learning new things on an almost daily basis. One of the great things about exercise is that there is no need to be an expert or have the “best” routine in order to get results—there’s no such thing, so don’t stress about it. All one needs is some basic knowledge, and to apply that knowledge on a consistent basis.

Speaking of consistency, the new trainee needs to be aware that results from exercise are often very gradual. A beginner will usually gain strength at an accelerated rate, but visual differences in muscle size and body fat levels are going to take consistent effort over a period of time. Personally, my body made its first visually noticeable changes after about three to four months. I did not look like a fitness model or bodybuilder at that point, to be sure, but I did look like someone who worked out. This gradual process is another reason beginners often give up on their pursuits. Don’t be afraid to set the bar high, but also be aware that progress isn’t going to occur overnight. Consistency and patience are a must.

Once the new trainee has these ideas and attitudes cemented in their mind, they are ready to learn the basic knowledge I previously alluded to. In my next installment of this guide, we’ll go over the basics of weight training and other aspects of working out in a gym.