Hi all,

25 year old male here, aiming just to be slightly more active, and slightly less (skinny)fat. I've been working out at home with some basic bodyweight exercises (which I sometimes do half-heartedly).

I have recently been advised to start considering to go to gyms nearby. I don't really have a gym partner, so I'm quite hesitant to go to a commercial gym to use the equipment there. Having never been to a gym before, I don't even know what to expect, or what to do in a gym. Do you usually work out alone and ignore everyone else? Do you ask strangers for help as spotters? Do you give / take advice from other gym users?
How do you usually begin the gym session? Enter the gym door and head directly towards the treadmill / weights? Do you need to shower first or something? (I used to participate in competitive swimming before, and we must shower before entering pools) Where do you keep your belongings? What do you usually wear, and what do you usually carry with you? Towel? Phone / MP3? Water? Food? Cash?

How long so you spend in the gym? How long do you spend on each workout? Do you follow any workout regimen? What happens if someone is occupying the machine you wanted to use, or if you are using a machine someone is waiting for? Is there a "booking" or "reservation" system for gym equipment? When you decide you are done for the day, do you usually shower before you leave? How awkward is it to use the shower? (My experiences with showers in swimming pools are either very good, with private stalls for people to shower separately; or downright horrible with showerheads placed in open places where everything is in your direct line of sight, including the old "uncle" who is blow-drying his balls)

I'm a little anxious around strangers, so that makes me a lot more uncomfortable going to gyms, but I've been thinking I should attempt to overcome this. Sorry for the barrage of questions - I just have no idea how people usually go to gyms, and I think I should start getting myself familiarized with gyms now, and I hope I won't stick out like a sore thumb as a complete newbie in a gym when I finally go to a gym for the first time.

start youtube-ing for exercise, meal, etc

I always start with strength training then end with cardio exercise.

I see! If you do it the other way round, do you feel you'll quickly run out of energy while lifting weights?

Do you usually ask anyone to be your spotter while lifting weights?

Did you jump here right after you read the title? This is not what I need. I know the basic meal prep and exercises already.

I was asking about people's habits, or what they commonly do, when they start their workout in gyms. Like, some people choose to go straight to treadmill and stay there for half an hour. Some people prefer weights first. Some people always go alone and ask strangers to spot for them, and some exercise with friends and be each other's spotter

> Do you usually work out alone and ignore everyone else?
For me, during the first few months nobody talked to me and me neither. Then after that, some regulars will start saying "hey,hi,goodbye". You know lah we tend to avoid conversation with strangers. Unless you go and open up, people wont layan you especially for first timer. But I think if you really want to chat with people, just try to keep it smaller than a small talk. Cus some people just want to do do do and go home. You sendiri agak agak lah.

>Do you ask strangers for help as spotters?
At here, a small gym. No.

>Do you give / take advice from other gym users?
I do, few times only because i also started gym this year.

>How do you usually begin the gym session?
I think most guys just straight go to the weight session or do some simple stress only. Women mostly will start with treadmill. But I also start with treadmill first, warm up sikit like 10mins.

> How long do you spend on each workout? Do you follow any workout regimen?
You sendiri agak lo. For me, one day for leg, one day for stomach, one day for chest. Each machine about 3 sets, 10 times each set. I see most guys just focus on chest and arms only lol usually the younger.

>What happens if someone is occupying the machine you wanted to use, or if you are using a machine someone is waiting for? Is there a "booking" or "reservation" system for gym equipment?
first come first serve lo. Sendiri agak not hard. You will be familiar with it later.

> do you usually shower before you leave?
if you go home after gym then no need shower lo. Like those people they come during lunch break will shower first then can go back to work.


gym is nothing de lah. once you familiar with your local gym then will be fine.

If I do cardio first, then I will feel exhausted during the strength training.

Normally my friend/buddy will be the spotter. Then I will be spotter for my friend/buddy. We exchange role after each others workout session.

Everyone have their own.

Set your goal and go for it. You paid for the gym fee. Just do your thing.

Reading everything I feel like you are the person who wants everything to be perfect before stepping into the gym. I know how you feel because I'm like that too. But my suggestion is just get dressed and go to the gym. Just do it. You will learn things and pick up stuff once you've developed your routine.

Just my 2cents.

- Before you step into the gym, consider this question, What are your fitness goals? Once you have figured that out, center your workouts based on that goal be it in clothing, gear, drink, etc.

- As for your surroundings, put on a good earphone/headset and go about your workout. When you are focus, you tend to ignore whats around you.

- So focus, get in, workout, get out of the gym.

I workout alone better mental focus, ask for help if you don't know how to operate the machine or need a spotters
Take the advice from the regulars, you don't need to give advice to others unless they asked your opinions
I just do warm up with bar without the bar for 10/12 repsNo need to shower unless you have really strong B.O If your gym doesn't provide locker bring your own bag
Wear comfortable clothes, you don't need fancy Nike/Under Armor, get flat foot shoes for better foot stabilization (e.g.converse, pallas jazz, north star)bring running shoes if you are planning to do treadmills,
I bring H/P with wireless earphone for my workout
also bring face towels to dry of the sweats

Currently doing N-Suns routine, it takes 1 hour to finish but with accesory lift about 1 hour 30 MinAsk the person how many sets left, don't ask when they are doing it, if they doing it more than 2 sets, ask if they mind you join inDepends if you don't mind the car will reek of your sweats smells, I'm lazy to bring sets of clothes with big towels, so I don't shower at the gym, maintain eye contact with old uncle to show dominance

Lastly,

Get some routines first before going in, I recommended StrongLift App just to get you to be discipline going to the gym (start with just the bar first to excess your strength, add when you feel confident)or you just gonna be like any gym newbies that go curl for half an hour

Prepare to get DOMS , even if it hurts just go though the pain...DOMS should be gone after 2-3 weeks if your workout is consistence

Yes, unless they're hogging equipment, otherwise i'll just minding my own business


If necessary, but mostly when I'm going heavy barbells.


I listen, I'll give it a try, because others might have more experience on the workout that you're doing.


Stretches, depends on what I plan to work on, but most of times I always stretch and warm up my shoulder joints because I have abit of shoulder issue. Then I'll start off with compound exercise, then finish of with isolation exercise.


Wear whatever that is comfortable to you, if you want to workout naked, then by all means


Close to 3 hours, cause of lack of equipment and I have to wait for turns. (gym is free)


Workout plan? I do follow a plan that is more like a semi bro split (e.g. Chest / Triceps, Back / Biceps)


I look for alternative as I won't ruin others workout routine, but I'd expect them to give the same respect if I'm using the equipment. Else we'll share.

This post has been edited by Yagami5159: Jun 21 2018, 11:19 AM

Gosh. 25 and you sounded like you have not stepped out from your house. Chill man chill. Gym is not the YDPA palace. No adat istiadat but there will be etiquette, be considerate.

Do you usually work out alone and ignore everyone else?
-> I am a lone wolf and I never had any gym partners. I keep my head down and ignore everyone else unless they are on the dying point under the bar during bench press. Others, I don't care.

Do you ask strangers for help as spotters?
-> Yes I do. Only during heavy bench press when I know I will fail. Others no, cz either you won't be under the bar and die, or train at a weight level you can handle but challenging.

Do you give / take advice from other gym users?
-> Nope, nor I will give any. Unless the equipment they are using is broken and will post injury to them, or a crooked bar on the bench press station.

How do you usually begin the gym session? Enter the gym door and head directly towards the treadmill / weights?
-> Warm up, train, complete, go home. If you do not know what you want to achieve, there is no difference in how you start your day. Doesn't matter what way you choose, because you do not know what is the goal.

Do you need to shower first or something? (I used to participate in competitive swimming before, and we must shower before entering pools)
-> No shower before and after. I bath when I am at home.

Where do you keep your belongings?
-> All will be in car except for my gym bag. Gym bag either in the locker if hey have, or like my gym I either put it on one of the bench (but be very alert on people wanting to use the bench. Run towards the bench to take a way your bag if others want to use, dont be a douche) or on the floor. You are in the gym to train. You are not moving into that place.

What do you usually wear, and what do you usually carry with you? Towel? Phone / MP3? Water? Food? Cash?
-> Top is unwanted cotton t-shirts from before. RM 19 short pants from TESCO. All them lasted me all these years. You are in a gym. Not a fashion show. I carry only water with me. Phone in the bag. All others keep in car.

How long so you spend in the gym?
-> 1 hour. If I have time I chillax rest a bit cool down, perhaps additional 10 minutes.

How long do you spend on each workout?
-> 6 exercise, 1 hour in total including rest.

Do you follow any workout regimen?
-> Yes, but don't follow what I do.

What happens if someone is occupying the machine you wanted to use, or if you are using a machine someone is waiting for?
-> If some one is using the machine, ask nicely how many more sets. If one more, let them finish. If they have like 20 sets more, ask if you can share. If they say yes, share and wipe off your sweat and reset to their weight. Do the same thing if the situation is reversed. If they say cannot share, fuck kao them loudly and ask them to go play else where and the equipment do not belong to them.

Is there a "booking" or "reservation" system for gym equipment?
-> You think gym is fine dining restaurant ah? Or your father's?

When you decide you are done for the day, do you usually shower before you leave?
-> I do not shower because I have no time. Shower at home.

How awkward is it to use the shower?
-> Nope. Shower is great because the water pressure is high and the massaging effect is making me relaxed. Too bad my gym is cheap gym and I don't get that.

This post has been edited by lingleeyen: Jun 21 2018, 12:40 PM

Now this is becoming a detailed workout journal thread.

If you want to wear tank tops, put on some deodorant.
A lot of masam gym dudes around haha

You remind me of myself when I was 18 and my friend brought me to gym. I was so anxious about what people would see of me. Now that 4 years have passed, I realise everyone is just minding their own business at the gym actually.

Conclusion have confidence in yourself and make sure to regularly hit the gym. You will love it soon.

This post has been edited by ywliang96: Jun 24 2018, 12:36 AM

Will read later. This topic seems good to me

By paying the walk-in fee

I start my workouts with some warm-up. Warm ups are a must for maximizing your results. I have set a schedule and regime for each body part. I mainly focus on my cardio. Cardio are the best exercises. They are good for your health and your overall stamina and endurance.

I think cardio is over-rated. I burn as much calories lifting weights for 1 hour than running on the treadmill but end up with a more aesthetic physique.