For the new year, lots of blogs and blags are posting great intros for beginners.
1– If you are real new to weight-lifting, please check out Lyle McDonalds ‘Beginning Weight Training’ series.
2– If you are a dude, especially a young dude with dreams of 22-inch guns, John Barban has figured out The Secret (**SPOILER** Its steroids).
Heres a few things I want to add:
You know how people always say “Oh, dont be embarrassed! Everybodys been a beginner, nobodys watching you anyway, just do your own thing!”
Thats not entirely true.
I watch everyone in the weight room.
Not that I care how much they are lifting, its that I am perpetually paranoid that someone is going to kill themselves. Especially people who are benching a lot of weight without a spotter… and they were real shaky on that last rep, but theyre doing another… It bothers me. So honestly, while I am mostly focused on my own workout, I am subconsciously (and sometimes consciously) watching other people. But I am not judging them– Im just a worrier.
Which brings me to my second point– the clankers/screamers. I ‘grew up’ in a powerlifting gym. Humongous guys lifting African elephants covered in chains and shit. One of the gym rules was ‘dont drop your weights’, and everyone had a spotter, so even lifting approximately half the weight of Mars, the gym was reasonably quiet. So loud screams/clanks/plates slamming to the ground meant Something Bad Happened. I havent been in that gym in years, but the imprinting has been done. When I hear really loud noises in the gym, I assume someone is in trouble/is hurt. But they arent. Douche bags who are shrugging half the weight I deadlift just slam their weights down for attention.
THAT PISSES ME OFF. IT STARTLES ME AND I THINK SOMEONE IS HURT. DONT. DO. IT.
The only other thing I wanted to mention was, just be nice. Its common sense.
Share– If you are using The One Power-rack in the gym, dont only use it for shrugs or bicep-curls and super-set with 5 other exercises. If someone is doing that (maybe the gym wasnt as full when they started- I do that on Saturday mornings when no one is around *shrug*), just ask nicely to work in. Normal people get the idea that theyre hogging, and let you work in, or move along.
Be sanitary– In my perfect world, I can work out in a sports bra and shorts. *shrug* I just think clothes are restrictive when Im lifting. But I would never do that in a million years, and it has nothing to do with modesty– I got sick a few years ago, and as a side-effect of that illness, I got a golf ball sized StaphA abscess in my arm. StaphA that I, no doubt, picked up at the gym. So, if youve been running on a treadmill for 45 minutes, then come over to bench, put down a towel. Wipe off the bench with spray/alcohol wipes after you use it (your gym should provide these for you). Hell, wipe it off before you use it too. I do step-ups on benches, and though I only wear these shoes at the gym (they arent muddy), I wipe down the benches afterward, cause no one wants to sit in gym floor grime.
Clean up after yourself– No one wants to trip over the dumb bells you left on the floor. No one wants to work up a sweat taking your plates off the barbell or leg-press. No one wants to get a cardio workout hunting down a second 10 lb plate cause you hid them all on one machine doing some weird pyramid sets. Put things back where you found them. Its just nice.
Anyone else have any good beginner tips/links?