You don't have to join a gym. Plenty of people get fit and strong without ever setting foot in one. But if you want to, here's how to know you're ready, and where to go next.
The short version
- You're ready when the home sessions feel easy and you want more.
- Your first gym session: a few machines, light weights, no heroics.
- Nervous is normal. Everyone in there was new once.
Signs you're ready
- You can do 2 sets of 12 on the knees or full press-up step.
- A 30-minute brisk walk feels easy.
- You've done most of the twelve weeks, even if some weeks were repeated.
- You're curious about the machines rather than terrified of them. Slightly terrified is fine.
What changes in a gym
More options. Weights that go up in small steps. Machines that guide the movement, so they're a good place to start. And people, most of whom are nicer than they look and all of whom are mainly thinking about themselves.
Your next pages, in order
The PAR-Q explainedThe health form most gyms ask you to fill in, and why.
Your first gym sessionA warm-up, five machines, sets and reps, and a cool-down.
Gym etiquetteThe unwritten rules, written down.
Nervous about the gym?What to do when you walk in.
Lifting tempoWhy slow and controlled beats fast and flappy.
Learn the namesThe Body Reps app: the muscles you're training, said out loud.
Keep the basics
Everything in Basic Training still applies in a gym. The Doctor still only speaks once a month. Weekends still count. Rest still matters. And you still never miss two.
Your rep for this chapter
Book a gym induction, or decide to keep training at home for another twelve weeks. Either is the right answer if you choose it.