Hitting the gym for the first time can be an overwhelming experience. All the new equipment, the people—everything. Regardless of your fitness aspirations, these four tips are sure to get you on the fast track to gains.

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1 / 4 Prev Next Don’t Overdo It The fact that you’re in the gym in the first place, probably means you had to shift a few things around in your life in order to make time for the commitment. You’re now on the road to stronger bones, bigger muscles and increased strength. With that said, lifting weights can cause injury if done improperly or too often. To avoid injury, proper form and the correct volume are essential.

As a lifting beginner, your muscles have no idea what’s coming for them. If you want your gym experience to be sustainable, do only three or four exercises your first day. This way you won’t be overly sore and can recover more effectively for another workout. Slowly work your way up to lift heavier weights with perfect form, there's no rush.

Before you even head out the door, you need to pack a bag. Seriously, these essentials will make your experience much more pleasant. 'Bring a water bottle, comfortable shoes and apparel, and hair ties,' advises Booth. 'And pack any toiletries you need for after your workout, like shampoo, conditioner, deodorant, and shower shoes or flip flops for the shower and sauna. You may also want to bring a journal to record you workouts or log them on your phone.'

Take a tour. Did he say sauna? 'Do a little research before you sign up with a gym. Tour the facility with a representative from that fitness center to see what amenities they have to offer.'

Utilize the locker room. Keeping bags piled around your machine just isn't considerate to the people trying to navigate the gym. 'Whether or not you have to bring your own lock depends on the gym, so make sure to ask this during the tour. It's always a good idea to bring one along to secure your personal items if the gym doesn't offer them.'

Uploaded on Sep 4, 2011

Tips from a personal trainer to take with you if you want to start training and get in shape. How to train effectively and right. Losing weight the right way and making sure it keeps off. A series of tips, including nutrition advice, exercises, and other great ideas to help you keep in shape.

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