Walking into a gym for the first time can be a very intimidating experience for anyone, let alone someone completely new to exercising.
The last thing you want to do is something that will draw attention to you and make you look like an amateur.
With the fitness industry and main stream beliefs being changed from a fixed machine and treadmill kind of vibe and more towards functional movements and using your own body weight, there are a lot more complex movements going on and things to take in to consideration.
Just hopping on the closest treadmill, putting your headphones on and pounding away for 30 minutes doesn’t cut it anymore.
Here are some basic things you can do to fit straight in.
What should I do to warm up?
Well, your warm up (as the name suggests) should prepare you for your session.
Think about movements that move your joints through a big range. The main areas of focus should be hips, spine, shoulders and then get yourself moving with some lunges / squats etc. If there is no one in the gym who can give you an induction or talk you through some movements, have a quick search online before so you are prepared.
For some tips you can click here to see what a W10 warm up looks like.
Have a plan before you walk through the door.
There is nothing worse than wandering into the gym and looking lost. Even if it’s just an idea of what your warm up is going to be, what exercises you are going to do and in what order. Write it down on your phone so you don’t have to memorise it but just make sure you have a game plan.
Always use clips/ collars on the bar.
There’s nothing worse than being mid set and the weights starting to slip off, meaning you have to stop and nervously smile as you try and ignore the fact that you’ve just put your back out.
How to set up pins on squat rack.
I’m sure you have all heard that squats are great, but setting the bar up is the first port of call. Most squat rack pins are adjustable by simply rotating the pin, pulling it out and selecting the suitable height. Pick a height that leaves the bar lying in line with your collarbone.
When taking weights off the bar, always unload them evenly.
Some of the most embarrassed faces I have ever seen in a gym have been those of people unloading one side of the bar completely, obviously forgetting the laws of physics only to see the bar tip and crash to the floor causing everyone in the gym to turn and look.
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