A Complete Beginner’s Guide to Using Gym Equipment Safely and Effectively
So, you’ve decided to join a gym. You’ve waited for this moment. You’re excited but nervous because you know this moment—this moment right now of walking in for the first time—could be the start of something wonderful. But then, you freeze. What are all of these machines? What in the world do they all do? Why are there so many pulleys? Are the dumbbells better than machines?
Fret not, dear reader. Getting started at a new gym can be daunting, but it doesn’t have to be! At The Athletic Club in Marble Falls, we have all been there. Back when I first joined the fitness world years ago, I had to hire a trainer just to feel comfortable setting foot inside the gym! Everyone’s fitness journey starts somewhere, and it’s our goal to make you feel comfortable and equipped to get started on the right foot. Are you ready for this Complete Beginner’s Guide to Using Gym Equipment Safely and Effectively? Let’s go!
Getting Started with Strength Training
There’s this misconception that fitness people know everything, like they came into the world knowing what pecs mean, and how many reps to do, and that calves are the most unpleasant muscle to work. Not so! We all start on our own fitness journey, and all of us make mistakes and learn on the way. Let’s go over the basics of getting started with strength training as a beginner.
- What is strength training? Strength training is, in the simplest definition, using resistance (usually weights) to build strength and endurance.
- But I’m not a bodybuilder. Why would I care? Strength training is for everyone! Here at The Athletic Club, we have weightlifters ranging from their teens all the way into their 90s. The vast majority of people are not looking to become the next Arnold. They’re after the huge health benefits that come with strength training.
- What are the benefits of strength training? While I could list a million different things, let’s just go over some of the basics (after all, this is a beginner’s guide to using gym equipment and strength training). Here are a handful: improved strength, improved heart health, decreased risk of injury, strengthened bones (yes, you get stronger bones with strength training, which becomes even more important as we age, and if your doctor has mentioned bone density issues, strength training is a great place to start!), a boosted metabolism, enhanced flexibility, a boosted mood, elevated fat burning, and, of course, there’s a huge link between strength training and enhancing your mental health. While I could go on, let’s make it simple: Your body is designed to operate the smoothest when it’s being used!
- Who ya gonna call? The Athletic Club staff! While I could write this all day long, it’s important to remember that getting started with strength training does not have to be a solo adventure and it doesn’t need to complicated. I want you to think of this as a field guide and The Athletic Club staff as your gym sherpas. Have a question? Ask us! Want to check your form? Ask us! Want recommendations on some exercises, or a walkthrough, or you name it? Ask us! Seriously, it’s what we’re here for. We really enjoy helping people, and there are no stupid questions. Trust me, if there were stupid questions, I’ve asked them before.
Top Tips for Beginners Using Gym Machines
Here we step into the next section of the Complete Beginner’s Guide to Using Gym Equipment Safely and Effectively: top tips for beginners using gym machines!
Like I said earlier, there’s a lot to know, and usually the best way is to ask someone who works at The Athletic Club. Not only have we spent years training in the exact facility that you’re looking for, we love guiding people! We chose this field for good reason: It’s our passion, and guiding people is our bacon bits. That being said, here are a few top tips on using gym equipment that applies no matter what you’re using.
- Warm up first. Before hopping on any machine, make sure you’re good and warm! The best way to do this is to stroll over to the cardio room and hit some cardio. Not only is cardio good for the ticker, it’ll also help prep your muscles and reduce the risk of injury. This doesn’t have to be intense. For instance, hop on the treadmill for a light jog or a walk (best with a slight incline). If you’re looking for more options, including low-impact cardio, any of our staff would be happy to recommend some things. Here at The Athletic Club, we have over 50 pieces of cardio equipment, including treadmills, Stairmasters, stair-steppers, ellipticals, recumbent bikes, upright bikes, spin bikes, specialty pieces such as an Arc Trainer, Sci-Fit equipment, and more.
- Start slow on any machine—it isn’t a race! Whenever you first start lifting, even if you’re already pretty warmed up, it’s always a good rule of thumb to get the ol’ muscles going slowly. Do a set of light weight to get the range of motion going and some blood pumping. Once you’re good and warm, feel free to step it up and put some more weight on until you’re at a weight that’s good for you. Make sure to be conscientious and allow others to work in as well!
- Choose beginner-friendly machines. Some machines are simpler to use than others, and generally, it’s best to start with the fundamentals before you work your way up. Guided machines, such as the circuit equipment downstairs (the group in front of the treadmills), can be an excellent place to start because they help control your range of motion and help with better form.
- Focus on form, not on speed. Proper form on the machines helps you get the most out of your workout. Slow, controlled motions will get you more progress and, bonus points, reduce your risk of injury enormously. Strength training can be extremely effective while being predictable and simple. Control the weight—don’t let it control you!
FAQs: What to Know Before Your First Visit
Can someone guide me through the equipment?
Absolutely! Any of our Athletic Club staff would be happy to help you. The Athletic Club is a local family business, and that’s not by accident. Fitness is our passion! We all have different reasons for working out (for me, it’s overall health, heart health, and to develop the strength of pulling apart 5-gallon buckets that are stuck together).
What should I bring to The Athletic Club?
We recommend wearing comfortable workout attire (although we do have some folks who work out with pants or formal wear), closed-toe shoes, a water bottle (we have fountains to refill or water bottles for $1 at the front desk if you forget), and a small towel.
I have limitations. Can I still work out?
Yes, you can! Between me and the folks, we’ve had well over a dozen surgeries for various injuries, including knee replacements, ACL reconstruction, neck surgeries, wrist surgery—you name it. Beyond that, many of the folks you’ll see have limitations that they work around. An injury doesn’t mean you’re down for the count; it just means you might need to work around some stuff (and we can help you do that).
What if I’m not a “gym” person?
Good news: The Athletic Club is unlike any club you’ve been to before, and I can virtually guarantee you belong here. We pride ourselves on the quality of our community, and we believe our friendly, relaxed, welcoming atmosphere is what separates us from traditional gyms. Plus, with fully trained staff who care about the place and work out here ourselves, we care about keeping this a great environment. Between the high-quality equipment, well-trained staff, and an occasional bad pun or two, The Athletic Club is a little oasis in a world that can often be tough.
If I don’t want to weightlift, can I still come?
100 percent. While strength training is a beneficial component of a health-oriented regiment, you do not have to do it. We have lots of members who only hit the cardio or who come to soak in the whirlpool, swim, or enjoy some water aerobics or spin or fitness classes (click here for the 100-percent-included-in-your-membership class schedule), or just to hang around to talk sports or spend time with friends.
Conclusion:
I know this has been brief, but I hope our Complete Beginner’s Guide to Using Gym Equipment Safely and Effectively has been beneficial for you. While you can spend a lifetime learning about fitness, you don’t have to do all that to be able to reap the benefits. I think you’ll find our facility is laid back, welcoming, and educational.
After all, while we pride ourselves on the quality of our equipment and cleanliness of our gym, we all know that isn’t what makes a club somewhere you actually want to go. It’s a place where you feel good being yourself, and where it is okay to ask questions and people actually want to help you. It’s a place where members bring plants to other members, where a plastic skeleton named Skelly appears during certain times of the year (click here to learn more about Skelly), a place where, if you time it right, you can hear a joke of the day from our mailman (seriously, a new joke every day for years).
It’s a place where you can be you.