Tips for New Members to Public Gyms

So you're new to a gym and you have never been a member at another gym before. There are many questions you probably have. Some of these may relate to the crowd at the gym, others to your workout routine, and some may even be about diet or transportation. I hope that this article will answer most if not all of your questions, your personal gym should be able to answer the rest!

When to Exercise.
There are a few different factors to determine when it comes to deciding when you want to hit the gym. Do you sometimes get held up in a line for the treadmill? Are you having issues with performance early morning? If you are looking for a way to beat the crowd because either you don't like working out in a large group setting, or you have equipment issues, I would suggest avoiding mid-morning and early-evening sessions. From 8-11 am, and 4-7pm, the gym is quite crowded. Fitting in between or before/after these time frames will greatly reduce the expected gym traffic on most days. If you are having problems with equipment on a regular basis, you are probably not the only one, and I recommend bringing it up to a supervisor at the gym.
Also, please take note that as the day progresses (assuming you run on a typical schedule), your body typically warms up a degree or two, and your muscles will become looser and more able to function. When first out of bed, lots of warm up work is required to avoid hurting yourself, and many people make this mistake. I would recommend going later if possible for maximum performance.

Frequency and Routine
Some people believe that going to the gym every day is required to get into shape. Others may say that while that is feasible, you should go once a weekend when you have time, and overhaul yourself. While both options may burn the same amount of calories, both are actually wrong. Firstly, it is not required to go to the gym any amount of times per week to get into shape, it's simply calories in must be less than calories out (burned). There are benefits to working out every day, but there are also losses. Doing the same routine every day will eventually become easy, and you will plateau. Also, this will turn going to the gym into a huge chore, and you will likely be mad at yourself when you either don't go or don't do as well as planned. Go a few times per week, as an extra-curricular activity. Set goals, but don't kill yourself.

Partners and Friends
While working out by yourself is often a great way to go, having a partner or friend to go with you and help push you as well as give you a sort of competitive edge is a great way to go that extra mile. Do not turn this into a social event though. While working out is fun, the gym shouldn't become somewhere you go to hangout. This will dramatically decrease your performance over time, and you may eventually go to the gym and hardly do any work at all, in comparison to the motivation to work that you had upon first joining. A personal trainer can be a great way to avoid all of these incidents. Most gyms have trainers available, some are one-on-one and must be paid for, and some will casually throw out tips and roam the gym. Either are a great resource and you should keep your mind open to new exercise plans.

Diet
Diet goes along with exercise, however, it will vary by the individual. It is proven that protein is a great resource while working out, especially if you are just starting a new routine. This will help burn fat and create muscle. After you are quite lean and need those muscles to perform at maximum potential, I would recommend intaking more carbs and other sources of quick, sustained energy. Obviously, eating a bag of potato chips, or hitting the buffet before a workout is NOT a good thing. Also, remember that eating after a workout is actually a great way to ensure that your muscles build properly. Don't undo the calories you burned in the gym, but starving yourself even a little after a workout is a surefire way to harm yourself.

Pace yourself, rest, and don't take it too seriously
This is probably the most important part of this article. It is a gym, you are exercising. It is supposed to be an activity you enjoy for some reason or another, possibly even a hobby. That does not mean that you must break yourself into a leaner person. Go at a pace you can live with, and make sure to rest. When you rest is when you grow, and I would say it's smarter and more efficient, even, to go to the gym every other day rather than every day. An alternative is working different muscle groups or running different routines on new days. Monday - Cardio and rep lifting, Tuesday - Run a few laps then hit the bench. Etc.

Most of all, have fun. It's a gym, and you pay for it, enjoy it. :)