By: Kennedi Canova
Commercial gyms saw a spike in attendance throughout 2024, the majority of these newcomers being Gen Z. But with all of these newcomers, do they know how to navigate gym life?
Why are so many young adults and teens making their way into the gym? Some news sources suspect that these skyrocketing numbers are due to fitness influencers whose short form fitness content has taken over TikTok and Instagram, each video getting thousands of views.
Getting started at the gym can be daunting, as any new member can attest. . Whether that’s because of the stereotypes around teenagers in commercial gyms (known to mess around, be overly loud, and take a long time on each machine/squat rack/bench) or the fear of not knowing exactly how to get started. So, here is a comprehensive beginners guide to the gym!
Splits A “split” is a routine divided between how many days you want to be in the gym each week. It’s how you split up your workouts to allow maximum muscle growth and effective recovery. Some of the most common splits include: Upper/lower (arm and leg days), push/pull/legs (pushing: chest, triceps, shoulders, pulling motions: back and biceps, and a leg day: quads, hamstrings, glutes).
However, not every split is going to work for everyone. My best advice would be to play around with how you structure your workouts and find out what feels right for you, your schedule, and your recovery time.
Schedule
There is no “perfect” time to hit the gym, the best time to go is when you have room in your schedule. Choose a time throughout the week that will be easy to go. For example, some people work until 8 almost every day, so they choose to go at 8pm. If you can’t choose one time to consistently go, that’s okay too! If you want to dodge the crowd, the gym’s busiest hours are typically 8-10 am and 5-6 pm.
Essentials
There are endless lists of things that you could bring to the gym, but don’t overcomplicate it for your first few sessions. Most people would be fine just bringing a water bottle and headphones for their first time. As you develop a routine, you will figure out what you’d like to have with you (ankle straps, pre-workout, chapstick, hair brush/hair ties, change of shoes/clothes, towel, etc). Don’t stress the gym attire either. Everyone starts somewhere, and sweats and a t-shirt are a go-to for even the most experienced gym-goers.
Diet
For a lot of people just starting out in the gym, the hardest part of the “gym bro” diet is protein. However, it’s also one of the most important aspects. Without protein and proper fuel for your body, you will see very limited muscle growth. Complete proteins come mostly from animal sources (meat, fish, eggs, dairy) but can also be found in things like quinoa, soy, and buckwheat.
As you become more familiar with your fitness goals and workout routine, you can limit your calorie intake and pay more attention to macros.
Advice
Asked for his best piece of advice for these newbies, Ryan Kosobud, a senior who goes to the gym 5-7 times a week, says, “Keep going and be persistent. Sometimes it’s not about lifting, but getting up and doing something you don’t want to do.”
Vanessa Hansen, a senior who runs track, says, “I started going to the gym in the beginning of July but I have loved being active and working out since I was really young. I would say studying the correct form will make or break you, quite literally, so don’t be afraid to ask for help or do research before performing an exercise.”
So, while it’s exciting to get started and lift heavy, perfecting your form and eating clean are some of the most important aspects of working out. Focus on getting your form to 100% before you lift heavier weights, this helps to actually target each muscle group and minimize injury, and find a protein goal that will work for you!
