10 Things to Know Before Joining a Gym

Learn 10 things to know before joining a gym. If your plan is to go all out on your fitness journey and sign up for your local gym, you should read this.

Embarking on a fitness journey and joining a gym can be a transformative experience, but for beginners, it can also be overwhelming. Whether you’re completely new to the gym scene or returning after a hiatus, stepping into a fitness facility requires more than just signing up for a membership. In this comprehensive guide, largely based on a video shared by Alan Thrall, we’ll explore ten crucial things you should know before joining a gym, ensuring that your initiation into the world of fitness is both smooth and successful.

Alan Thrall is an accomplished strength coach and owner of Untamed Strength, a 24-hour access gym in Sacramento, decided to talk about that.

For those who have never set foot in a gym before, the prospect of navigating through various equipment and routines can be daunting. This guide aims to provide essential knowledge, etiquette, and recommendations that go beyond typical discussions about gym contracts and lifting techniques.

Whether you’ve been a long-time subscriber to fitness YouTube channels or this is your first foray into the world of exercise, these insights are designed to equip you with the fundamental understanding needed to make your gym experience positive and productive.

Read More: Beginner’s Guide Survival to Working Out

10 Things to Know Before Joining a Gym

Let’s get to the reason why you clicked on this page: the 10 things to know before joining a gym according to Alan Thrall.

1. Ask for a Gym Tour

Before diving into your first workout, request a guided tour from an employee, trainer, owner, or even a friend who frequents the gym. Familiarizing yourself with the layout and equipment beforehand can ease anxiety and help you plan your first workout effectively. Feeling comfortable in your surroundings is crucial for a successful fitness journey.

2. Have a Program or Plan

Regardless of your fitness level or goals, having a workout plan is essential. If you’re unsure where to start, consider beginner programs like the Barbell Medicine’s Beginner Prescription for strength training. Having a structured plan, even if it’s a simple one, will keep you focused, make your workouts more efficient, and boost your confidence in the gym.

3. Set Up Your Safeties

Prioritize safety, especially when engaging in compound exercises like squats and bench press. Always set up safety bars in the squat rack for squats and ensure bench safeties are in place for bench press. This precautionary measure can prevent injuries and equipment damage in case of a failed lift.

4. Ask for a Spot

When lifting heavy or pushing your limits, having a spotter can be crucial. Whether for bench press or other exercises, communicate with your spotter about lift-off preferences, rep count, and assistance level. Clear communication ensures a safe and effective workout.

5. Gym Etiquette: Squat Racks

Reserve squat racks for exercises like squats and overhead press. Avoid using them for non-essential activities like stretching or warm-ups. Be mindful of others waiting to use the equipment and prioritize its use for its intended purpose.

6. Avoid Walking in Front of Lifters

Maintain a respectful distance from individuals performing free weight movements, such as squats or deadlifts. Walking directly in front of someone mid-lift can be distracting and compromise their form. Be aware of your surroundings and give lifters the space they need.

7. How to Load Plates

When loading plates onto a barbell, face the plates inward for a more secure grip. Consider the gym culture – some may prefer facing plates outward for visibility, while others prioritize functionality with inward-facing plates. Additionally, always include the weight of the barbell when calculating your total lifted weight.

8. Using Dumbbells

When using dumbbells, step away from the rack to allow others access. Be mindful of how you approach the start position for exercises like dumbbell bench press, and avoid tossing the dumbbells after completing your set to prevent damage and injuries.

9. Don’t Worry About Supplements

While supplements may be recommended, focus on fundamental aspects like consistent training, a balanced diet, and adequate sleep. Don’t succumb to pressure to purchase unnecessary supplements. Real results come from a holistic approach to fitness and well-being.

10. Don’t Compare Yourself to Others

One of the most crucial aspects of your fitness journey is avoiding comparison with others. Each individual’s progress is unique. Celebrate your victories, no matter how small, and recognize your personal growth. Your journey is about self-improvement, not competing with others.

Embarking on a gym journey can be transformative, and armed with these ten insights, you’re better equipped to make the most of your experience. Stay focused, stay consistent, and most importantly, enjoy the journey to a healthier, stronger you.

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