Issue going to the GYM Alone...HELP!

  • gr8teen

    Posts: 11

    Nov 24, 2015 7:33 AM GMT
    Not sure if this is the right place to post this but i'll post it anyway...I just got a 2yr Costco membership for 24hr fitness and I was hoping I'd find someone to go the gym with. I just turned 28 and I really want to get fit before i'm 30!

    However, I have issue going to gym alone. I get intimidated by other guys and I don't feel comfortable going to the gym alone. Also the fact that I have no idea what to do or what sorta of plan to have or what machines to workout on and have the right form. As we all know we have people that do forms incorrectly and their body looks hideous when they think they are like GOD. Reality check anyone? lol

    Can someone PLEASE help me. What do I do? I know I need to get over the whole going to the gym alone, but it's not easy...! icon_sad.gif And I have no idea where to start! icon_confused.gif

  • hebrewman

    Posts: 1367

    Nov 24, 2015 12:01 PM GMT
    if they have trainers there, seek out their assistance. and brother, get over your phobia of going to the gym by yourself. not only are your plans not contingent on those of others, but, it will be a confidence booster.
  • Hypertrophile

    Posts: 1021

    Nov 24, 2015 12:36 PM GMT
    Everyone walks into a gym for the first time. We all know what it was like. Nobody is there to intimidate you and will only think positively about you because you are doing something positive for yourself.

    I agree with the advice to talk to a trainer. The reason you are apprehensive is no doubt due to some degree with your lack of experience and knowledge. It's a defense mechanism and a good one. If you go into the gym without a plan or knowledge on how to use the equipment, you will at best be wasting your time, and at worst could hurt yourself. Having someone to set you on the right path will make a huge difference in your future.
  • badbug

    Posts: 800

    Nov 24, 2015 12:39 PM GMT

    There are plenty of guides on correct form on google and youtube.

    Muscle and Fitness magazine is decent enough, they have lots of stuff online. You don't want to be following their routines as they're for roided out people who are experts....but you'll get a basic idea of what's what and what works and doesn't.

    Men's health has a bunch of shit...really it's 2015, google is your friend.


    It's not a contest. Don't be intimidated at the gym...everyone starts somewhere and nobody is judging, and if they are they're a fucking idiot.
    Man when i started lifting, i was doing like 90lb bench press in the super heavy room, with dudes to either side of me jacking up 300s and 350s....nobody said shit or even bothered noticing what i was lifting.


    The best way to get over your fear is to just go to the gym and focus on what you're doing. So back to google.

    Don't be afraid to talk to people either. If a person looks like they know what they are doing, ask them if you're doing it right.

    Think of the gym like a job. You wouldn't just go to work on your first day and just start working would you? You have to learn, and ask questions....

    It's perfectly fine not to know any of the answers.

    I get it if you're 28 and feel like you're behind everyone else. But it's not a race and honestly, no one really gives a shit. That's sort of the sad truth of life......nobody really cares. : )

  • CuriousJockAZ

    Posts: 19137

    Nov 24, 2015 2:16 PM GMT
    No one cares or notices because most are wrapped up in their own workouts. Put on a pair of headphones and just get into a zone listening to your favorite music, start with light weights on each machine or with free weights and just dive in. Observe others working out on various machines or free weight exercises and then follow them. You could also hire a trainer for just one session to help you get oriented with each machine or various free weight exercises. Good luck
  • ai82

    Posts: 183

    Nov 24, 2015 2:35 PM GMT
    I just started going back to the gym about 2 months ago. The first day was awkward. I felt silly bench pressing the bar, but I did it anyway. Now I'm lifting more and more, still less than most of the other guys and even less than many of the women. But we have different goals and are at different levels on the fitness spectrum. It is what it is. No biggy.
  • honestsweat

    Posts: 183

    Nov 24, 2015 3:12 PM GMT
    Going to the gym is like dancing. Everyone is so concerned about looking the fool that they don't pay attention to what the people around them are doing.

    This is when being self-focused is actually good for you.

    There are more, and better, resources online for free than you'll find in person.

    Nutrition stores are literally giving away magazines with fitness advice as a means of attracting shoppers. If you can afford a $3 protein bar at Vitamin Shoppe they'll give you a copy of their Muscle & Performance magazine. Each month it has lifting advice, broken down by body part.

    Most dudes at the gym are cool sharing advice with newbies. It was not that long ago that we were in the same boat.

    Some helpful tips on how to ask for advice:
    + wait until the person has set the weights down before you ask them for advice.
    + if they have their headphones on and cranked, that usually means they don't want to be interrupted.
    + if they offer advice, listen. Don't offer excuses during their explanation as to why you can't follow. (I will always remember the guy who asked me my favorite arm exercises and then told me "Well, that won't work for me. My arms are too long to build muscle." Huh?)
    + for god's sake, if you ask someone for advice, they give it to you and then you go off and do exactly the opposite of what they've told you, don't ask in the first place.

    Most importantly, listen to your body.
    Don't work through the pain.
    Use proper form (as you noted).

    My two cents.
  • MuscleMilk90

    Posts: 3

    Nov 24, 2015 3:15 PM GMT
    Well it is a 24 hour you gym so you could always go when its empty early in the morning or late at night if your schedule permits
  • Posted by a hidden member.
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    Nov 24, 2015 3:36 PM GMT
    gr8teen saidNot sure if this is the right place to post this but i'll post it anyway...I just got a 2yr Costco membership for 24hr fitness and I was hoping I'd find someone to go the gym with. I just turned 28 and I really want to get fit before i'm 30!

    However, I have issue going to gym alone. I get intimidated by other guys and I don't feel comfortable going to the gym alone. Also the fact that I have no idea what to do or what sorta of plan to have or what machines to workout on and have the right form. As we all know we have people that do forms incorrectly and their body looks hideous when they think they are like GOD. Reality check anyone? lol

    Can someone PLEASE help me. What do I do? I know I need to get over the whole going to the gym alone, but it's not easy...! icon_sad.gif And I have no idea where to start! icon_confused.gif



    Check out the 12 week workouts on here. They are terrific.
  • Posted by a hidden member.
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    Nov 24, 2015 3:50 PM GMT
    I almost always go to the gym alone. An exception was with one former BF who was a gym rat, but once there we went off and did our separate things. He liked weights, I like cardio.

    As suggested here, ask the attendants to explain any equipment you want to try, and how to do them in a circuit. And usage policies, like max time on a machine. Some gyms have sign-up sheets at each station, often timed at 30-minute intervals. Always look for the spray bottles and paper towels to wipe down all parts of the machines you touch. The desk should have terry towels for your personal use as you sweat.

    You can start with simple and easy-to-use machines, like treadmills and stationary bikes (be sure to adjust the seat height, a common beginner mistake). While walking or biking you can be casually looking the gym over, seeing what others are doing. Better than just standing in the middle of the floor and staring.
  • HndsmKansan

    Posts: 16311

    Nov 24, 2015 4:03 PM GMT
    I always go to the gym alone, but I can understand if you lack the basics. Sounds like you've received some great information above.

    You can also listen to my audio webradio weekly fitness program on the CBE. We are in the 3rd season of our program, the "Spirit of Fitness". We interview trainers, registered dieticians and other fitness professionals... also regular people who are learning to improve their health and wellness via exercise.

    Our new weekly program airs on Tuesday night at 8:00 p.m. central. All you need to do with any computer is go to:
    www.the-cbe.org (and click the button on the right hand side of the screen).

    Audio podcasts of our 50 shows from the first and second season can be heard by going to: www.the-cbe.org/Spirit-of-Fitness

    This season we've also started our Youtube presence and we have some "Points of Fitness". Just go to Youtube and type in "Spirit of Fitness".

    You must be comfortable to make progress. Talk to a trainer for the basics. There isn't anything wrong with you exercising with a friend, but in the end, you have to rely upon yourself for your daily health and wellness.
  • Posted by a hidden member.
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    Nov 24, 2015 4:15 PM GMT
    gr8teen saidNot sure if this is the right place to post this but i'll post it anyway...I just got a 2yr Costco membership for 24hr fitness and I was hoping I'd find someone to go the gym with. I just turned 28 and I really want to get fit before i'm 30!

    However, I have issue going to gym alone. I get intimidated by other guys and I don't feel comfortable going to the gym alone. Also the fact that I have no idea what to do or what sorta of plan to have or what machines to workout on and have the right form. As we all know we have people that do forms incorrectly and their body looks hideous when they think they are like GOD. Reality check anyone? lol

    Can someone PLEASE help me. What do I do? I know I need to get over the whole going to the gym alone, but it's not easy...! icon_sad.gif And I have no idea where to start! icon_confused.gif



    'tude differs hugely depending on which LA 24 hour fitness. I've probably been in most of them over the years. Which one or ones are you planning on going to?

    If it's one of the friendly ones, leave the ear buds at home and be open to meeting others. It'll happen pretty quickly and you'll be able to figure out who knows what they're doing.

    There is a wide array of opinions of correct ways to work out, but also clearly wrong ones. You'll figure out on your own which is over a period of a few weeks.

    I've been a gym rat for about 45 years and I also hate going to an unfamiliar gym because of all the time I waste trying to figure out where everything is, but I will come out there knowing several new people.
  • Posted by a hidden member.
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    Nov 24, 2015 4:20 PM GMT
    badbug said
    There are plenty of guides on correct form on google and youtube.

    Muscle and Fitness magazine is decent enough, they have lots of stuff online. You don't want to be following their routines as they're for roided out people who are experts....but you'll get a basic idea of what's what and what works and doesn't.

    Men's health has a bunch of shit...really it's 2015, google is your friend.


    It's not a contest. Don't be intimidated at the gym...everyone starts somewhere and nobody is judging, and if they are they're a fucking idiot.
    Man when i started lifting, i was doing like 90lb bench press in the super heavy room, with dudes to either side of me jacking up 300s and 350s....nobody said shit or even bothered noticing what i was lifting.


    The best way to get over your fear is to just go to the gym and focus on what you're doing. So back to google.

    Don't be afraid to talk to people either. If a person looks like they know what they are doing, ask them if you're doing it right.

    Think of the gym like a job. You wouldn't just go to work on your first day and just start working would you? You have to learn, and ask questions....

    It's perfectly fine not to know any of the answers.

    I get it if you're 28 and feel like you're behind everyone else. But it's not a race and honestly, no one really gives a shit. That's sort of the sad truth of life......nobody really cares. : )


    " It's not a contest. Don't be intimidated at the gym...everyone starts somewhere and nobody is judging, and if they are they're a fucking idiot.
    Man when i started lifting, i was doing like 90lb bench press in the super heavy room, with dudes to either side of me jacking up 300s and 350s....nobody said shit or even bothered noticing what i was lifting."


    True, and even big guys get injured (rotator cuff) from time to time and have to back way off on the weight or not work out at all.

    You'll figure out real quickly who is approachable and who isn't.
  • Posted by a hidden member.
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    Nov 24, 2015 4:28 PM GMT
    Gym's can be intimidating at first but just remember when you look around the room at the guys that are in really good shape. They all had to start somewhere too.

    At this point I personally prefer to work out alone (more of a focus thing) but will work out with friends on the same training level on the weekends to really push past limits.

    Bottom line is don't let the gym intimidate you. Just keep pushing and focus on everything to make the changes. Fewever than 5% who actually make it into a regular routine in the gym get the goals they want because they are not making it an overall lifestyle (including serious nutrition, training and sleep)
  • FitBlackCuddl...

    Posts: 803

    Nov 24, 2015 4:36 PM GMT
    gr8teen saidNot sure if this is the right place to post this but i'll post it anyway...I just got a 2yr Costco membership for 24hr fitness and I was hoping I'd find someone to go the gym with. I just turned 28 and I really want to get fit before i'm 30!

    However, I have issue going to gym alone. I get intimidated by other guys and I don't feel comfortable going to the gym alone. Also the fact that I have no idea what to do or what sorta of plan to have or what machines to workout on and have the right form. As we all know we have people that do forms incorrectly and their body looks hideous when they think they are like GOD. Reality check anyone? lol

    Can someone PLEASE help me. What do I do? I know I need to get over the whole going to the gym alone, but it's not easy...! icon_sad.gif And I have no idea where to start! icon_confused.gif


    Am a 24 Hour Fitness member...JUST tell the person at the desk it is your first time and she/he will get a trainer to show you around.

    As long as you don't lounge on benches/machines to scroll Facebook on your phone, people will smile quiet encouragement at you.
  • Destinharbor

    Posts: 4435

    Nov 24, 2015 4:45 PM GMT
    Don't hire a trainer. You don't need it yet.

    Start with light cardio like a stationary bike or treadmill. Get your body warm before you start. Give that, say 20 minutes. Then find an open patch of floor and do some stretching exercises. That limbers up your muscles and gets the warm blood circulated.

    There are five major muscle groups. Chest. Back. Shoulders. Arms. Legs. Go to the net or buy a book (I like Men's Health) that shows various exercises by these muscle groups. Pick out 5 different exercises that work each muscle group. Write them down in a book, a log you will keep until you are proficient.

    I started by doing one muscle group each day. Thus I was in the gym 5 days/week. Do 3-4 sets of ten repetitions for each different exercise, resting about 90 seconds between each set. Rest about 3 minutes between the different exercises. Stay mainly on dumbbells but Hammerstrength machines are pretty good if your gym has them. When you can do 3-4 sets for a given exercise without too much effort, raise the weight you're lifting. That should happen fast in the beginning as your body learns the movements. Stay away from the bench press bar until you have someone to spot (watch over) you. On chest day, do only chest work. On arms day, do only arms work, etc. All this, including the warmup, should take about an hour. When you're finished each day, bike or treadmill 10 minutes to cool down. Keep it easy. Then shower and you're done. 1 1/2 hour total. Write down what you did in your log.

    Like said above, everyone in that gym walked in for the first time and had to learn. They appreciate that you're there IF YOU ARE WORKING HARD. Don't flit around the gym. Don't get into long conversations. Don't do anything but pay attention to your work.

    Do get a protein powder with at least 35-40 grams of protein you can mix and drink immediately after working out. 100 calories max. Read the label-- some are more like candy bars. Feed the muscles. If you want, do a creatine drink before working out. Coffee is good, too. Drink tons of water while working out.

    Don't rely on results to motivate you. That will come in time. Your goal at 30 is good but think of this as a lifestyle thing. Think about how you want to look at 40, 50, 60, too. Eat healthy. Don't eat processed food and don't drink soda.

    There are more advanced routines but this will get you started.

  • UncleBing

    Posts: 53

    Nov 24, 2015 4:49 PM GMT
    Just put your headphones on and zone out into your workout w/ your music. I always go to the gym alone. It's my ME time to just do my thing, and let me be.
  • Buddha

    Posts: 1767

    Nov 24, 2015 5:41 PM GMT
    Alpha13 said
    gr8teen saidNot sure if this is the right place to post this but i'll post it anyway...I just got a 2yr Costco membership for 24hr fitness and I was hoping I'd find someone to go the gym with. I just turned 28 and I really want to get fit before i'm 30!

    However, I have issue going to gym alone. I get intimidated by other guys and I don't feel comfortable going to the gym alone. Also the fact that I have no idea what to do or what sorta of plan to have or what machines to workout on and have the right form. As we all know we have people that do forms incorrectly and their body looks hideous when they think they are like GOD. Reality check anyone? lol

    Can someone PLEASE help me. What do I do? I know I need to get over the whole going to the gym alone, but it's not easy...! icon_sad.gif And I have no idea where to start! icon_confused.gif



    Check out the 12 week workouts on here. They are terrific.


    ^What he said
  • mybud

    Posts: 11837

    Nov 24, 2015 8:06 PM GMT
    You're intimidated by the other guys? 99% of the guys are so engrossed in their routine to even notice what you're doing. You don't know how to use the equipment correctly? Ask for a fitness machine orientation from the staff at the front desk...Just go.
  • FRE0

    Posts: 4865

    Nov 24, 2015 8:58 PM GMT
    UncleBing saidJust put your headphones on and zone out into your workout w/ your music. I always go to the gym alone. It's my ME time to just do my thing, and let me be.


    Quite honestly, I find it very annoying when people use headphones to make it impossible to communicate with them. Sometimes using equipment efficiently requires communication. For example, I might notice that someone is waiting for equipment I am using. If the situation is such that no inconvenient and time-consuming adjustments are needed to accommodate someone else, I might offer to let someone who is waiting do a set while I am resting. Or similarly, if the gym is busy, I might want to work in. That requires communication but sometimes it is difficult to get someone's attention then have to wait while he removes his headphones so he can hear.

    I wish they would ban audio equipment that impairs communication.
  • Posted by a hidden member.
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    Nov 24, 2015 9:01 PM GMT
    I didn't hit the gym until I was 40...talk about intimidation... I did have a trainer for a while, which was AWESOME in learning the basics-

    I would go during lunch time... all retiree's - no pressure. Now, I love the energy of a "full gym" in the evenings - or even 6am...

    Watch what others do, and even ask a question or two - I've NEVER encountered an asshole - everyone freely gives their advice if you ask!

    Good luck!
  • FRE0

    Posts: 4865

    Nov 24, 2015 9:04 PM GMT
    gr8teen saidNot sure if this is the right place to post this but i'll post it anyway...I just got a 2yr Costco membership for 24hr fitness and I was hoping I'd find someone to go the gym with. I just turned 28 and I really want to get fit before i'm 30!

    However, I have issue going to gym alone. I get intimidated by other guys and I don't feel comfortable going to the gym alone. Also the fact that I have no idea what to do or what sorta of plan to have or what machines to workout on and have the right form. As we all know we have people that do forms incorrectly and their body looks hideous when they think they are like GOD. Reality check anyone? lol

    Can someone PLEASE help me. What do I do? I know I need to get over the whole going to the gym alone, but it's not easy...! icon_sad.gif And I have no idea where to start! icon_confused.gif



    That is understandable; many of us experienced that the first time we went to a gym. However, we sometimes have to do things which make us uncomfortable. Expecting to be comfortable all the time would be unrealistic. Just go anyway and you will quickly get over your discomfort. Learning to deal with discomfort is important and will be a benefit for other things as well.

    If you cannot immediately get advice from a trainer, make an appointment to see one. A good trainer is well worth the cost. After one or two sessions with a trainer, you can do everything yourself.
  • Posted by a hidden member.
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    Nov 24, 2015 9:22 PM GMT
    FRE0 said
    UncleBing saidJust put your headphones on and zone out into your workout w/ your music. I always go to the gym alone. It's my ME time to just do my thing, and let me be.


    Quite honestly, I find it very annoying when people use headphones to make it impossible to communicate with them. Sometimes using equipment efficiently requires communication. For example, I might notice that someone is waiting for equipment I am using. If the situation is such that no inconvenient and time-consuming adjustments are needed to accommodate someone else, I might offer to let someone who is waiting do a set while I am resting. Or similarly, if the gym is busy, I might want to work in. That requires communication but sometimes it is difficult to get someone's attention then have to wait while he removes his headphones so he can hear.

    I wish they would ban audio equipment that impairs communication.


    ^^^^^^^^^ icon_exclaim.gificon_exclaim.gificon_exclaim.gificon_exclaim.gificon_exclaim.gificon_exclaim.gif ^^^^^^^^^ yes
  • Posted by a hidden member.
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    Nov 24, 2015 9:24 PM GMT
    mojohnny saidI didn't hit the gym until I was 40...talk about intimidation... I did have a trainer for a while, which was AWESOME in learning the basics-

    I would go during lunch time... all retiree's - no pressure. Now, I love the energy of a "full gym" in the evenings - or even 6am...

    Watch what others do, and even ask a question or two - I've NEVER encountered an asshole - everyone freely gives their advice if you ask!

    Good luck!


    "I've NEVER encountered an asshole"

    All depends where you are. Agree on Detroit gyms.
  • CuriousJockAZ

    Posts: 19137

    Nov 24, 2015 10:13 PM GMT
    FRE0 said
    UncleBing saidJust put your headphones on and zone out into your workout w/ your music. I always go to the gym alone. It's my ME time to just do my thing, and let me be.


    Quite honestly, I find it very annoying when people use headphones to make it impossible to communicate with them. Sometimes using equipment efficiently requires communication. For example, I might notice that someone is waiting for equipment I am using. If the situation is such that no inconvenient and time-consuming adjustments are needed to accommodate someone else, I might offer to let someone who is waiting do a set while I am resting. Or similarly, if the gym is busy, I might want to work in. That requires communication but sometimes it is difficult to get someone's attention then have to wait while he removes his headphones so he can hear.

    I wish they would ban audio equipment that impairs communication.



    I wear headphones specifically so I don't have to hold conversations with people at the gym while I'm working out, and because music energizes me. So, if you see me at the gym, leave me the fuck alone. icon_wink.gif