The effectiveness and efficiency of a gym workout is dependent on proper exercise selection and sequence. For example, a strength-training sequence should begin with compound exercises such as the lat-pulldown and the bench press and end with isolation exercises for the smaller muscles, such as the biceps curl and the triceps extension. These smaller, weaker muscle groups assist the larger muscles in the compound exercises. Fatiguing them may result in performing the compound exercise in poor form.
Tips and Warnings
- Most gyms offer a free, introductory training session. This can help you select the proper weight for each exercise Sets and reps are based on goals. Use heavier weights and fewer repetitions for muscle building, and lighter weights and more repetitions for general strength Taking a muscle-toning class is a great way to learn proper lifting technique If you can't afford personal training, consider forming a group of two to four people to share training costs. If you are planning a heavy upper body workout, avoid using too much resistance on aerobic machines that have an upper body function Varying your workout can improve adherence
- Some gyms have 30-minute time limits on aerobic machines. Cross-train with other machines for longer workouts. Gym etiquette dictates that you allow other people to work in with you if you are resting between sets. Street shoes and bare feet are not appropriate for the gym floor. Be social, but do not use the machine to sit and chat with friends. Do not ask a personal trainer an exercise question while they are working with a client. The client is paying for their undivided attention Do not train the same muscle group for two days in a row. Allow 48 hours for rest.
Things You'll Need
- Gym membership
- Workout attire
- Athletic shoes
- Towel
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