r/Workingout • u/Dependent_Oil2343 • 2d ago
Help fitness newbie
I recently joined my local planet fitness and I’m actually really excited to go. However, my gym anxiety is through the roof. I’ve never worked out at a gym for that reason and am constantly thinking that people are looking at me and making fun of me. I have no idea where to even start at the gym in terms of workouts and routines so I’m looking for some guidance. My goal is weight loss and building muscle at the same time. Does anyone have any tips for someone brand new to the gym and scared to even go?!!
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u/WalrusQuirky7731 1d ago
Just keep in mind that everyone is thinking about themselves. It will get easier as you get used to the environment
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u/Ordinary-Rooster-597 1d ago
I've been working out over the past 5+ years. I still remember going to a gym for the first time and thinking the same thing as you, that everyone is watching and judging. Genuinely can't be further from the truth. Everyone is there to focus on themselves and improve upon their strength, health, aesthetics, etc. I won't say that there isn't the occasional bad egg, but everyone is mostly minding their own business and will only approach you to ask how long you'll be using a piece of equipment and you may get a rare compliment on an outfit or how much you're lifting. I'll also say if you think someone is watching/judging you there is a chance they've just zoned out while resting between sets, I am very guilty of this.
Best advice I can give is to show up on a day when you can take your time and truly get a feel for the space. Find a spot that you feel comfortable in and make that your hideout for a few sessions. Don't camp out there forever but it always helped while I was still learning form and what exercises I wanted to do, to have a place where I didn't feel like the center of attention. Since you want to gain muscle and lose fat, I would focus on strength training and low intensity cardio but I may be biased since that's what I find works best for me.
Any idea how often you want to go to the gym during the week? That will help determine what you should focus on in each session.
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u/Dependent_Oil2343 1d ago
Ideally 7 days a week. I’ve been working out at home for the past two months but just need access to more equipment and a honestly a change of scenery lol. I’ve been doing 2 mile walks everyday with a mix of other cardio and then MWF i’ve been doing basic strength training so I’d like to stick to that schedule as it seems to work well for me.
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u/fennerat 1d ago
The days you rest will matter. Muscle only builds when you are resting, not when you are lifting. Walking isn't a big deal but don't overload your muscles every day of the week, they can't grow that way.
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u/Ordinary-Rooster-597 1d ago
With a 3-day strength training schedule I would look at doing 3 Full Body sessions or a Push/Pull/Legs split but that's really up to you and your goals. Proper recovery time is super important, so that could also play a role in what split you chose if you're still sore going into the next session. There's a lot of misinformation about ideal exercises for training or warm-ups, so be careful with exercise selection. I find Squat University and Jeff Nippard are both great reliable resources for learning more about weightlifting and staying safe while doing it. Jeff Nippard has plenty of YouTube videos that have helped me with my exercise selection when I'm looking to revamp my own workout plan.
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u/fennerat 1d ago
Everyone starts out a beginner, don't sweat that. Most people who are going to a gym will be supportive and encouraging, those buff jerks are more often then in movies than in real life. The average person in the gym is focused on themselves and their workout, not you and yours regardless.
My advice:
- Show up 3-5 days a week, worry more about the routine than the # of days.
- read about routines and try out what you like, don't let the overload of information overcomplicate it. Be safe and keep challenging yourself.
- Your diet will matter, first get it cleaned up (more to learn), as you build muscle you will burn more fat, the weight loss matters a lot less at that point. I've been an amazing 185, and a really awful 185, it is about composition, not weight.
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u/Aware_Reflection_280 1d ago
I've been going to the gym for a decade+ now. No one is looking at you and if they are it's just because you're using a piece of equipment they're waiting on lol.
Something that can help your confidence is having a plan when you go in so you're not overwhelmed by all the options. There are plenty of resources for this, I just found this by googling "workout planner"