How To Start Out In The Gym: Your Step By Step Guide For Weight Room Survival
There’s no doubt that going to the gym for the first time can be a very stressful and intimidating experience.
Many have thrown themselves completely to the wolves that are lurking behind the doors only to get eaten up and spit right back out. They weren’t ready for what was waiting for them and felt their efforts would be better served in the comfortable confines of their own homes. Then there are those who have committed themselves to taking on the challenge awaiting their arrival and flourish in an environment riddled with characters from all walks of life. Those who excel and understand the ways of the gym end up experiencing incredible results and joining the list of alphas waiting for the next newbie to walk through the doors so they can then show them the ropes in an ever evolving gym lifestyle atmosphere.
Here is your guide for surviving what many consider the best place on earth: the weight room.
Step one: Respect
Respect is one of those traits that has to be earned before given. Don’t ever think you are going to walk into a gym and automatically garner the respect of the patrons that are there; unless you are already an established, well known personality in our sport. The key to earning the respect you admire and ultimately want yourself is to quietly work your way towards it by training hard each and every workout, keeping your head down and nose to the grind, offering a spot when the occasion arises and being consistent with your efforts. Eventually you will get noticed for this and a compliment may end up getting thrown your way.
Step two: Abide by the rules (both written and unwritten)
Most gyms you go to will have a list of facility rules posted somewhere in the gym where everyone can see them. That was purposely done so that you know what acceptable behavior is and what isn’t. You must do your due diligence and pay close attention to these rules. Most times what is being asked of you is common knowledge but you would be surprised how many people lack in this area. Secondly, there are certain unwritten rules that exist in the gym. These can range from not curling in the squat rack, to not skipping in the middle of the free weight section to not dead lifting in the cardio theatre and avoiding impromptu posing competitions in the middle of the gym. The best advice here is to first be an observer, pay attention to what is and is not acceptable (because this will change from gym to gym) then follow suit.
Step three: Don’t scream and yell your way through a set
Intensity is part of the game we play, and being able to take yourself to a level where you feel that you can tackle any weight put in front of you is absolutely a great thing.
Screaming and yelling during every one of your sets however is not. If by chance you do hear someone doing this, they better be pushing some impressive weight or setting a personal best, or even better a world record. Otherwise, you just look ridiculous and no one wants to listen to you yell your way through a set with the 60’s. Oh and this also applies to spotters. If you have to scream at your training partner to psych them up, and just the thought of getting better with each set is not enough, time to hang up the tank top.
Step four: No one likes a bragger
Alright, so if you are training hard and getting great results, chances are your confidence levels are going to start rising. This is great and all, but not everyone cares nor do they want to hear about it. Keep your gains to yourself and simply let your training and physique do the talking for you. People who constantly brag about their accomplishments quickly find themselves training is solitude with no one in sight for even a spot. Be humble in your approach and this will work to your advantage.
Step five: Don’t say you’re going to compete if you never really intend to
A constant annoyance for many hard working, competitive bodybuilders, power-lifters and physique competitors are those people who always talk about competing, or say how well they would do if they dieted down, yet never ever seem to put these plans in motion. If you are going to compete, and feel the need to tell everyone about it, you better follow through with it. Until you do, people with just shrug you off as a wannabe and never really take you seriously.
Step six: Be genuine when asking for advice
A lot of times, people in the gym who ask a lot of questions only use this as a segue for talking about themselves. If you genuinely have a question for someone who you think could help you with great advice, listen to them, thank them and then do what they suggested. This will go a long way in establishing your reputation and show the veterans that you truly want to get better.
Step seven: Pay it forward
After you have a few years under your belt in the weight room, have learned all the rules, have even helped create the atmosphere at your gym, it is then time to pay it forward to the new members present.
Help them understand the ways of the gym lifestyle, show them the path of least resistance in getting accepted and help yourself create a better overall environment for your own training. This will prove to be priceless for your own sanity and longevity at your gym.Surviving the weight room can be a daunting task if you aren’t paying attention. Keep in mind that with every new gym you train at, a whole new set of guidelines may exist with some carry overs of universally understood protocols. Be intelligent in your own approach, show the respect the veterans deserve and above all else, enjoy yourself. After all, the weight room is the best place on earth.
Author: Dana Bushell
AST Sports Science sponsored athlete/writer
Endevr Brand Ambassador
Max Out or Get Out sponsored writer
Inside Fitness Magazine Staff writer
Sponsored by Perky Jerky
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