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7 Tips for Beginners at AFAC Gym

Susan Schaffner, owner of AFAC gym, standing in the entryway of the gym with the front door open

If you’ve never joined a gym before, are new to a gym, or are coming back after a long break, it can be intimidating to walk in the front doors.

Deep down inside, we all realize no one is judging us at the gym. But it’s normal to feel self-conscious about how we look, our form (or lack thereof), and our inexperience with the gym equipment.

In today’s blog, we’ll share some tips on how to get familiar with AFAC gym and feel comfortable with any workout you choose to do.

One of our top tips is to take advantage of AFAC’s personal training special! For just $50, you can receive a session with one of our trainers who will show you everything you need to know to get started like a pro at our gym in Thornton, Colorado. Read this blog to learn more.

Tip #1 – Work With a Personal Trainer at the Gym (and ask us about our $50 special!)

By far, one of the best ways to get familiar with a gym, the equipment, and working out is to receive some assistance from a personal trainer. With a personal trainer, there are no dumb questions, and you’ll never feel nervous about your lack of knowledge. Personal trainers have dedicated their careers to helping beginners just like you learn all about the gym and feel confident about your workouts. They want you to see progress and reach all your fitness goals!

Personal trainers offer many benefits to gym members regardless of their experience level. If you’re a beginner, the trainers at AFAC gym can show you:

  • Where to start at the gym
  • How often you should work out and at what intensity
  • How to balance workouts with your schedule and fitness level
  • How to clarify and refine your fitness goals
  • The correct way to combine cardio, strength training, and group classes
  • How to work out while avoiding injuries and overtraining
  • What each piece of equipment is for and how to use it
  • The role of diet in reaching your fitness goals
  • How to work out on your own at the gym

Perhaps most importantly, a personal trainer can be your workout buddy, which can give you the confidence you need to walk into the gym and feel like you belong.

To help you get started on your fitness journey, AFAC gym is offering a one-hour session with one of our personal trainers for just $50! Please speak to any member of our staff to take advantage of this incredible offer while it lasts!

Tip #2 — Rack Up Some Time at the Gym

Another way to get more comfortable with going to the gym is by spending time here regularly. But while you’re here, you’ll need to do something. A good place to start is by using one of the easier cardio machines like a treadmill, elliptical, or stationary bike. As a beginner, you’ll probably want to avoid the rowing machines and stairclimbers at first, since these machines can take some skill to get used to. They also elevate your heart rate quickly which means your gym session will be shorter.

Once you select a cardio machine, take some time to set it up so you’re comfortable with it and can maintain a workout for a period of time. Start your workout slowly and elevate your pace gradually. Your goal should be to spend at least 20 minutes on the machine. If you get tired, you can slow down the pace, decrease the resistance, or pause a minute to recover. The purpose of these first gym sessions is to feel at ease, so it’s not required that you push yourself physically. You’ll get to that part soon!

As you settle into your cardio workout, take a look around the gym and get used to the environment. Take note of how many people are there, which machines they’re using, and which areas are busy. Becoming familiar with your surroundings and the people at the gym will help you to feel less uncertain as time goes on.

All in all, the most important part of this process is not how long you stay or the workout you do. It’s that you’ve walked through the front door and started your fitness journey. The more times you do this, the easier it will become and the more it will turn into a comfortable routine for you. You’ll get to know the gym staff, some of the regulars at the gym, and even simple things like where to lock up your gym bag.

Tip #3 — Make Your Way Over to the Gym’s Resistance Equipment

After you’re comfortable with going to the gym to do your regular cardio workouts, it’s time to mosey on over to the resistance equipment. Resistance training, also known as strength training, is a necessary part of your health and wellbeing, so it’s important to incorporate that into your gym visits at least 2-3 times per week.

There are several types of strength training options available at the gym, so it can seem overwhelming at first. To ease into it, try one thing at a time until you build your confidence, and then move onto the next challenge.

Weight machines

For beginners, the advantage of weight machines is that they’re relatively easy to use. They’re designed to control your path of motion and correct your form. These machines can provide a safe way to apply overload to your muscles and stimulate muscle growth, while removing the risk of injury from falling weights.

Each weightlifting machine typically focuses on one or two muscle groups. There are also a couple ways to choose the amount of weight you want to lift – selectorized or plate-loaded. On selectorized machines, you place a pin in the weight amount of your choice. On plate-loaded machines, you add weight plates to the machine, one-by-one. Selectorized machines are usually best for beginners.

When you first start out in the weight machine area, play around with a few machines to get used to how they feel. Weight training machines usually have a guide to follow for their setup and use, but if you have any questions, feel free to ask the staff at AFAC gym for assistance. You can also watch instructional videos online.

The first time you use a machine, select the lightest amount of weight possible while you learn how the machine feels and functions. Once you have that part down, you can slowly increase the amount of weight so that you challenge your muscles and encourage them to become stronger.

Examples of weight machines are the horizontal seated leg press, hack squat, chest press, seated overhead press, seated leg curl, lying leg curl, preacher curl, seated arm row, and Smith machine.

Free Weights

Now that you’ve tried the cardio and weight machines, it’s time to move on to free weights. Examples of free weights include:

There are practically an unlimited number of exercises that you can do with free weights to work your muscles in every range of motion and direction possible. And, unlike weight machines, free weights force you to use your stabilizer muscles to control the weight as you move it. This can lead to more strength gains.

Free weights, however, force you to balance the weight as you lift it which can be difficult and potentially lead to injuries if you’re a beginner. You also must be precise with your technique to isolate the muscles you want to work. To take advantage of all the benefits free weights have to offer, it’s best to work with a personal trainer. Or, if you’d like to give them a try without a personal trainer, there are many videos available online to teach you how to use free weights.

Common examples of exercises you can do with free weights include bent-over rows, lunges, skull crushers, deadlifts, bench press, flys, step-ups, hip thrusts, squats, carries, and overhead press.

Other Types of Strength Training Equipment at the Gym

In addition to weight machines and free weights, there are several other strength training opportunities you can try at the gym, such as:

Cable machines

Cable machines can look intimidating to beginners, but they’re fairly simple to set up and use. A cable machine is a large piece of gym equipment with cable pulleys that are attached to weights you can adjust. You can also adjust the position of the pulleys, allowing you to perform many different exercises for all your muscle groups in a variety of directions. Working with a cable machine doesn’t require as much coordination as working with free weights, as the cables keep your movement fluid and smooth and help to keep your form in check.

Resistance bands

Resistance bands are lightweight elastic bands that you can use to work out every muscle group. Instead of using a weight as resistance, you can pull or push against these stretchable bands. Resistance bands can be used to add intensity to almost any exercise including squats, leg curls, glute bridges, lunges, curls, rows, pull aparts, and kickbacks.

TRX training

TRX is a device that suspends you while you exercise. TRX trainers force you to use your stabilizer muscles and also allow you to move through many planes of motion including forward, backward, rotational, twisting, and side-to-side. You use your own bodyweight as resistance with TRX suspension trainers. While TRX provides an effective, full-body workout, there is a learning curve. We recommend that you join our TRX classes on Tuesdays at AFAC gym to get all the benefits from this unique training opportunity!

Bodyweight Exercises

In addition to TRX training, there are many other strength training workouts that you can do using your own bodyweight as resistance. The advantage of these exercises is that you can practice them at home before you try them at the gym. Or, you can enlist the help of a personal trainer to show you how to perform these workouts. A few examples include:

Tip #4 — Pick One Workout at the Gym and Get Really Good at it

While variety is an important component of any fitness program, one of the reasons people feel unsure at the gym is because they wonder if others are picking up on their lack of experience. To combat this feeling, pick one thing you really love to do at the gym, like a particular cardiovascular exercise or favorite weight training machines. Work on these exercises over and over until you master them. This will give you a great confidence boost, and then you’ll feel empowered to move onto the next new-to-you exercise.

Also, if you choose workouts you really love, you’re much more likely to stick to your fitness program for the long haul. You’ll keep showing up at the gym because you enjoy it. Remember, consistency is key for seeing results at the gym!

Tip #5 — Make Friends with the Staff at AFAC Gym

New members might also worry that they don’t know anyone at the gym, and it can feel uncomfortable to walk into a room full of strangers. At AFAC gym, our staff is always here to give you a friendly “Hello!” and make you feel welcome. Once you start coming in more and more, you’ll also notice that other gym members will give you a nod because you’re one of the regulars, just like them. The gym will become your second home in no time; a place where you always feel welcome and free to speak up whenever you need help or a little small talk.

Tip #6 — Have a Plan

You’ll give yourself a sense of purpose – and save yourself some time – by walking into the gym with a plan on the workouts you want to do. This can go a long way in making you feel less nervous and aimless at the gym. Some people use apps to keep them focused on their workout for the day, while others keep records in a notebook. Whatever method you prefer, going to the gym with a plan, in advance, will allow you to execute the tasks at hand without having to think about them. And, even if you don’t complete all the workouts on your list, you can pat yourself on the back for the exercises you did complete because you showed up and gave it your best effort.

Tip #7 – Sign Up for Group Fitness Classes at the Gym

What’s another way to motivate yourself to show up at the gym? Sign up for one or more of our many group classes which are free to members of AFAC gym. When you schedule a workout in a group setting, you’ll immediately feel accountable and like you’re part of a team. Plus, the camaraderie that comes with group classes can’t be beat.

If you’d like to see the group classes we have available and sign up, go to our class schedule page. You can also sign up on MINDBODY. Also don’t hesitate to speak to a member of our staff if you have any questions about the classes we offer or need help deciding which classes to try first.

At AFAC Gym, You Belong

If your nerves are on edge and your heart is racing at the thought of going to the gym, remember that you belong at Adventure Fitness Athletic Club. You won’t find a gym with a more welcoming and accepting environment than AFAC. Regardless of your gym experience or ability, our mission at AFAC is to help you achieve greater health and wellbeing at a place where you feel like it’s your second home.

If you’re just starting out on your fitness journey and are looking for a gym that will support your goal of better health, then we hope you’ll consider joining us at AFAC gym. The staff at AFAC gym will be happy to give you a tour and show you why we’re the best gym in Thornton, Colorado. We can assist you with tailoring a strength training and cardio program that will provide you with results!

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.

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