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BlackAngus
LSU Fan
The Upper Room
Member since Jan 2020
276 posts

What should new gym members start off with?
I use to play football so i know how to lift, and i know my way around a gym, but it has been over 8 years since I consistently worked out. What should i focus on now that i am about to start back lifting tomorrow? If it helps ill be in planet fitness


dbeck
Arkansas Fan
Member since Nov 2014
19931 posts

re: What should new gym members start off with?
If you want to make the most of your time I'd focus on the big compound lifts:

Squat
Deadlift
Bench Press
Overhead Press
Barbell Row
Lat Pull-down (or chinups if you can do them)

Don't be afraid to start off super light. You're probably going to be sore the first time back in the gym. There are a lot of good programs out there but you may be limited at planet fitness since they don't have a lot of free weight options.


Popths
LSU Fan
Baton Rouge
Member since Aug 2016
2511 posts

re: What should new gym members start off with?
Full coverage gloves and a mask.


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BlackAngus
LSU Fan
The Upper Room
Member since Jan 2020
276 posts

re: What should new gym members start off with?
Do you think its more important for me to focus on the treadmill right now or is it ok to just lift


boxcarbarney
LSU Fan
Constantinople Street
Member since Jul 2007
16995 posts

re: What should new gym members start off with?
quote:

Do you think its more important for me to focus on the treadmill right now or is it ok to just lift



What are your goals?


Sack531
LSU Fan
Member since Jul 2019
155 posts

re: What should new gym members start off with?
Grab some weight and move it. Expect some soreness. Mix some free weight, cable, and machine exercises. Don't forget legs and shoulders. Warm up first, and stretch before, and after. If you're at a gym that has spin classes, try it out.
This post was edited on 9/17 at 8:57 am


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LSUPERMAN
LSU Fan
Mandeville
Member since Aug 2007
1474 posts

re: What should new gym members start off with?
Lift! Leave the treadmills for the soccer moms. Focus on diet and supplement use. Have a plan. Going to the gym and working out on every seated machine is not a plan. Just figure out your goals and what you want and plan from there.



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dbeck
Arkansas Fan
Member since Nov 2014
19931 posts

re: What should new gym members start off with?
quote:

Do you think its more important for me to focus on the treadmill right now or is it ok to just lift


Honestly I'd stick to weights. Treadmills are boring as shite to me and my experience is that if your muscles get bigger (even just a little) you will be burning more calories all the time.

I lost 15 lbs (7% of my bodyweight) in 2 months just by lifting and eating more (clean) calories and no cardio.

Everyone is different and have different goals though so your mileage may vary.


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Ingeniero
LSU Fan
Baton Rouge
Member since Dec 2013
8933 posts

re: What should new gym members start off with?
Not every planet fitness will let you deadlift, so be aware of that. The above advice is good: big compound lifts. I'll add that elliptical can be good cardio too, and less impact on your knees if you're bigger. The heart is a muscle too, don't neglect it.


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
42373 posts

re: What should new gym members start off with?
quote:

I use to play football so i know how to lift


Forget what you think you know and learn about other programs.

I'm my strongest now and I thought I knew what I was doing when I was younger.


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GetCocky11
South Carolina Fan
Arlen, TX
Member since Oct 2012
40210 posts

re: What should new gym members start off with?
quote:

but it has been over 8 years since I consistently worked out.


Start out light. Don't overdo it your first few weeks.

And the foam roller is my best friend at the gym.


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TankBoys32
LSU Fan
Member since Mar 2019
335 posts

re: What should new gym members start off with?
Agree with everybody above. Start off light and do the lifts that will hit everything especially the first few months.

Jeremy Either has a Workout A and B that are full body workouts that I did modified versions of and I think they area good place to start along with the compound lifts in general.

LINK


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BlackAngus
LSU Fan
The Upper Room
Member since Jan 2020
276 posts

re: What should new gym members start off with?
I want to lose like 30 pounds im 6'0 even 250


lsu777
LSU Fan
westlake
Member since Jan 2004
14281 posts

re: What should new gym members start off with?
start with the greyskull LP. Pick a template and roll with it. I explain here

Get your diet in order. I suggest using my fitness pal to track everything for a week or two. From there learn how to count macros and use the leangains calc from here to get your macros. Plug them into myfitnesspal and try and hit within 10% of each macro for a while.


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Da Joker
Member since Jan 2017
230 posts

re: What should new gym members start off with?
How quickly do you get out of breath from just walking? Does it feel like you're dying from going up a flight of stairs? Everybody is in a different spot physically, so its hard to say. If you can do a mile on an elliptical and not be dying then start with a lifting program. If you feel like you're going to pass out from climbing a flight of stairs, then start on an elliptical for a few weeks first. I believe a lot of people go too hard too fast and fall off completely when they can't keep up. Ultimately, just try to constantly challenge yourself. When something gets easy, make it harder, otherwise you are wasting your time.


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