When first entering a gym, the confusing machinery and loud clanking of weights can be overwhelming. The Health and Fitness Association reports that 50% of Americans are too intimidated by the gym to attend. However, with proper planning, the gym will feel like a second home.
There are a number of benefits to going to the gym. Most importantly, mental and physical health improve overall. According to the National Institute of Health, consistent exercise releases endorphins and neurotransmitters that improve overall mood and minimize stress. Physically, heart health, bone health, overall muscular strength, and sleep quality are enhanced. Investing in a gym membership leads to a happier and healthier lifestyle.
Before entering a gym, there are many rules to know. When finished with a machine or bench, always wipe down the equipment with the provided disinfectant materials. Always re-rack weights. Put free weights back in their designated places and put plates back on the rack. Only use one machine at a time, and avoid hogging them. By following these vital rules, the gym can continue to be a clean space for everyone.
Each workout session should follow a similar structure. Begin with a specific warm-up that targets the muscles that will be used. The goal of warming up is to increase blood flow to the targeted muscle group and to slightly raise body temperature and heart rate. After a short warm-up, begin the lift. A lift should have three to five exercises, each with around three sets. After completing a lift, end with cardio. Cardio should focus on burning fat and increasing endurance.
Setting up a split, a weekly schedule of what exercises are performed each day, is one of the most important parts of a successful gym plan. A split dictates what muscle group is targeted each lift. It’s important to stay consistent with splits each week to make steady progress.
Rest is just as important as exercise. When performing intense exercise, microscopic tears form in the muscles. The rebuilding and strengthening of muscle tissue puts on muscle mass. This process is referred to as hypertrophy. Hypertrophy is not possible without adequate rest. Splits allow for the muscle groups which aren’t being worked to rest while still being active in the gym.
Schedule splits according to however many lifting sessions are desired in a week and how much time is available per day. When beginning, lifts should be between 30-60 minutes, but should eventually develop to 60-90 minutes, excluding cardio. Aim for two to five minutes of rest between sets to allow the muscles to fully recover before working them again.
Beginning with two to three lifting sessions per week is ideal for beginners, and gradually advance to four or five if desired. Senior and longtime Renegade member Lauren Piotrowski explains that she’s worked her way up to 5 lifts per week, which has allowed her to see the most progress in her strength and physique.
There are two popular ways to separate muscle groups to form splits. The first way includes a push day, which targets chest, shoulders, and triceps; a pull day, which targets back and biceps; and a leg day, which targets quads, glutes, and hamstrings. This split ensures that all muscle groups are worked, but not overworked.
The second way is separating the upper body–chest, shoulders, triceps, back, and biceps–from the lower body–legs and glutes. Splits using this separation should alternate between upper and lower body, so muscles are given adequate rest.
Due to school and work commitments, it can be difficult to make time for a set gym split. When asked how she achieves this balance, Piotrowski said, “This year I started going before school. I wake up at 4:00 and go to the gym.”
Freshman Audrey Westkott takes advantage of the mental clarity provided by going to the gym after school. Westkott says, “I [lift] before all of my homework so I get a break. It takes my mind off of the schoolwork and the stress.” Both before and after school are perfect times to go to the gym.
The best news for beginners is that the most progress is made when just starting at the gym. This is referred to as ‘Newbie Gains.’ This rapid increase of lean muscle mass and strength occurs in the first few weeks of consistent training, and continues to a lesser degree over the following six to twelve months. Senior on the WHS wrestling team and avid gym goer, Lucas Bourez notes that his biggest piece of advice to beginners would be to “capitalize on the Newbie Gains.”
To see the most gains, progressively overload. Progressive overload refers to increasing the weight and reps over each week to ensure that muscles continue to adapt and grow. Start with a weight where 4-6 reps can be performed slowly and controlled, and next week increase to 6-8 reps. Once 8-10 reps are performed with ideal form, increase the weight slightly and return to 4-6 reps. Continue to repeat this process.
A major part of seeing visible progress is diet. Bourez explains, “If you eat healthy, you look better and you work out better.” Prioritize protein and fiber; aim for 1g of protein per pound of body weight and 25-35g of fiber each day. Focus on eating clean, whole foods, and avoid consuming processed foods.
Consistency and balance are key. The shift from motivation to discipline is one of the hardest to master. When asked why she goes to the gym, Westkott explains, “To be happy in my body and also to help my sports and grow as an athlete.” Having a mindset focused on long-term progress allows Audrey and other gym members to see visible results.
Investing in the gym means investing in yourself. Every rep is one step closer to long-term growth. The key to a healthier life is one gym membership away; the hardest part is just knowing how to start.
