BASICS OF WEIGHT TRAINING AND HOW TO START

Starting out in a gym for the first time PART 1

So you decided to embark on getting into a fitness routine and chose weights to incorporate into your program. We all have to start somewhere and getting on the correct path to utilizing these tools in training are truly important.

The very first thing I recommend to everyone starting is get a physical assessment from your Dr. to determine if you are ready to start a program. If you are given the greenlight to start then you are ready to work on the next steps.

1. Step one: obtaining equipment or locating a gym to train in. I find it is always best to start out training in a commercial gym that is fully equipped so you have all the advantages of modern equipment that is both safe and maintained, if in a public or private facility that is professionally ran.This also affords you just the cost of a membership rather than an outlay to furnish a home gym. Some of us can afford a basic gym, for time purposes that may best too but for this example I am using non-home gym as an example.

2. Finding proper gym attire, this includes shoes, and clothing that you can freely move in that meets your gyms dress code.

Once you are ready to start training I recommend the following next steps be done:

1. Assess the facility walk around and observe and read all the rules and regulations in the weight room most gyms post them some do not. Most gyms do not furnish a "how to"on how to train in a gym, so I would like to go over some very basic things that I think are a must regarding gym etiquette.

Keep a proper distance from those exercising, this means provide enough room that if they were to drop, trip or stumble they would not injure you or themselves. This may seem a bit overboard but a Barbell for example is 7ft, and weighs on average 45lbs not including weights, if a person turns and does not see you, then one can imagine the outcome. It's a good policy to let other people know you are behind them or ask if you can get into their space, this happens often, as racks and weights may be close to another person training. ALWAYS BE AWARE OF YOUR SURROUNDINGS. Always ask before you get into other's training space as you can break a persons concentration or startle them. Gyms are full of hazards be sure to never run in a gym, walk slowly, use isleways to move around a gym.

Some people get angry if you disrupt their training, think about the time and effort they may have put in and their need to have quality workouts (don't spoil their workout by not paying attention to gym customs). For example; a bodybuilder will spend hours and hours training and must perform specific workouts to achieve their best physique, this requires nearly every piece of equip in a gym being used at some point. When an unknowing gymgoer sits on equip while looking at their phone or lounges and chats with friends way beyond a normal rest period, it is undermining somebody else's ability to get access to what they are paying for. I always say share and care, I like to treat others how I expect to be treated.

Courtesy goes a long way. It is best to always keep in mind when you are done using a piece of equipment that somebody else will be using it.

Clean equipment and rack your weights after use. If you want to fit into a gym with others and look like you conscientious, then always rack your weights. Weights left on the floor are a tripping hazard. You might trip on them yourself if you don't put them up! Don't be lazy racking the weights is part of the workout. The people that are usually in the best shape tend to be the ones that put their weights away. Also, remove weights on equipment when done. If you leave weights on equipment others may think it is still in use, nobody is a mind reader. Never drop weights, it damages the gym floor and frankly it can be annoying. It may be just my opinion, but I think if you need to drop weights you cannot handle the weight and should be lifting lighter.

I recommend hiring a trainer to advise you on how to perform exercises properly. It can accelerate your results and take the guesswork out of training. A trainer can observe your form and posture. Correctly performing exercises is very important. Some gyms will give you a complimentary fitness assessment and a free session with a trainer. Some Personal Trainers like myself, offer limited trial periods too! Aquire knowledge from reputable sources, read books and watch videos that are from credible sources, preferably certified or degreed trainers. I have found in my decades of training that people that really know what they are doing in a gym are just a small percentage typically,that would be capable of training and offering advice. Never assume that the person next to you knows proper technique because they say they do, certification is good proof of knowledge. However certification is not the end all either. Most gyms require certification,my point is dig deep into their experience and knowledge. I've known old school bodybuilders that ran gyms who could run circles around new trainers, it all comes down to experience and bredth of knowledge, ask questions, research the qualifications of those offer instruction. Just walking in blind is a recipe for failure and possibly injury, be prepared by doing your homework, avoiding the common pitfalls will pay off in dividends.

Stay tuned for part 2.

Disclaimer

This information is provided soley for entertainment purposes and is not intended to treat nor diagnose any disease or condition nor has been evaluated by the FDA. Anyone starting a diet or exercise program should seek the advice of their Dr. before starting. Starting a diet or exercise program has risk and this information is not instruction it is opinion only.