I just joined a gym, now what?

One of the biggest concerns I hear from clients who have just joined a gym is that they are unsure of what equipment to use, or how to use the equipment available.  The variety of equipment in most commercial gyms can be overwhelming.  You walk into a sea of cardio machines, dumbbells, benches and plates.  Where do you start?  If you’re inexperienced what is the best way to train while prioritizing safety?

As a trainer I’m partial to free weights, kettlebells, and body weight movements.  Compound movements (movements utilizing more than one joint) using free weights recruit multiple large muscle groups simultaneously, including stabilization muscles which help build coordination, strengthen the core, and increase your durability for real world tasks.  If you are just learning how to strength train and aren’t comfortable with the foundational movement patterns (squat, hinge, push, pull) it’s best to work with a professional who can help you develop these properly from the start.  It’s easier to learn proper form from the beginning than to retrain poor movement patterns.

Weight machines are a good alternative if working with a trainer isn’t an option.  These machines isolate a specified muscle and guide the movement leaving little room for user error.  If you lack strength, balance, or range of motion machines will be the safer option as you are starting out. 

Cable machines are great option if you’re looking for something between a weight machine and free weight exercise.  Multiple stations, adjustable anchor points, and a variety of attachments give you seemingly endless exercise options.  These machines allow for greater range of motion and similar to free weights, will recruit more stabilization muscles.  It’s important to be aware of form and ensure that you are using a weight that you can control safely.

Once you’re comfortable using the equipment how do you know what exercises to include in a workout? 

If you’re just starting out or coming back after a long hiatus, I recommend 2-3 total body workouts per week.  Total body workouts will allow you to train each major muscle group multiple times per week which helps to build strength, aid in muscle growth, and burn more calories.  In addition to strength workouts include 1-2 HIIT cardio sessions, 1 steady state cardio session, and all the walking your heart desires to round out your training program!

For more information on how to design a comprehensive total body workout download my Total Fit 5 guide.  This guide gives you detailed instructions, an easy to use template, and a glossary of exercises to help you build a rockin’ workout.   For more information head over to my mbstrength.com!