I know how it feels to walk into a gym and be completely overwhelmed with all the different pieces of equipment and even with all the other people around you. You may feel out of place and insecure about yourself; however, the fact that you made the decision to actually go there says a lot about yourself! Don't let fit people at the gym intimidate you into not going back. Everybody has to start somewhere. Make sure you set up a workout schedule and follow it! DON'T QUIT!
Basic tips to make sure you are successful at the gym.
First make sure you are not lifting too much or too little. This is a very easy mistake to do and it is easily correctable. In determining if you are lifting too much, typically the minimum amount of reps you do each set should be 8. If you cannot get 8 reps you are trying to lift too much weight and should drop down a few pounds. To determine if the weight is too light, you want to be able to get a good burn within 10-15 reps. If you hit 15 reps and still don't feel fatigued the weight is probably t0o light and you could put a few more pounds on there.
Know what works better for you, free weights or machines. I personally like free weights because not only does it work the muscle you are trying to work, but it also works a lot of little stabilizing muscles. These muscles are very beneficial to preventing injury and can also help you perform better in sports or other activities. However, don't hurt yourself using free weights if you do not know the proper lifting forms. It is very important that you know the proper lifting form before you try a workout. If you need help, ask anybody working there to give you a spot or just check your form, they will help you. If you do not know the proper forms or just don't feel comfortable doing it, feel free to use the machines.
Muscle Groups- On days you go to the gym be sure you are not lifting the same muscles as the day before. Your muscles need a day or two to recover so lifting different muscle groups different days is very beneficial. Typically its upper body one day lower body the next. However, if you are going to the gym everyday you can separate the upper body into two days doing the pushing muscles one day (chest/triceps) followed up by the pulling muscles the next day (biceps/back) and finally ending in lower body on the third day. DON'T FORGET YOUR LOWER BODY- I see it more times than not people only want to work on their arms and upper body because those are the "glamour muscles" or the muscles that everybody can see. But having a strong lower body is essential for your bodies performance. Not to mention you look funny when you have a HUGE upper body and your legs look like tooth picks.
Women- Don't be scared to lift heavier weights in fear of having too big of muscles. I hear it all the time that women stick to lighter weights so that they don't "bulk up". The reality of it is this just won't happen. In fact by lifting slightly heavier weights you will gain a little muscle. I'm not telling you to start maxing out but instead of the usual 5-10 pounds, try doing 15 or just slightly more. By building a little muscle, it will in turn make you look more toned and defined which is what most people want!
WATER- Lastly do not forget to hydrate! Keeping your body hydrated ensures you are performing at the best of your capabilities and you do not get light-headed and pass out in the middle of the gym!
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