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Darebee enthusiastic but new in gym

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    Darebee enthusiastic but new in gym

    I want to start in a gym and I want to focus in strength and endurance, but I have never been in a gym and the only exercise I could do at home were with homemade weights and lots of gravity exercises.
    Where should I start? Which darebee routine should I choose?

    Maybe start with the:
    fitness test
    in order to get an idea of your training level.
    Then the two main routes you can take are either a 30-day program or individual workouts depending on how you want to train.
    How to Pick a Program
    Training Plans
    I prefer the programs because they are already a well-structured workout without having to invent it all the time, then you can add challenges to the program but it's just my personal taste.
    And welcome


      I'm a big gym-goer, so here's what I think.

      Darebee has lots of good routines, and I'm sure that by reading Fremen's recommendations you can choose from one that suits you. I'm sure there are many programs that cater to Strength and Endurance.

      Might I suggest that as you have access to the gym, you try weight lifting or using the machines? Split your bodyparts into different days of the week (eg Mon - Back, Tues - Chest etc...) and assign different exercises to each day.

      If that's too daunting, there are many programs like that select the exercises for you. I personally don't endorse Stronglifts 5 x 5, but many people employ it.

      Hope this helps!


        If you want to start training you have to lookout for a place where you can get help and feel comfortable. Darebee is such a place.

        You already have done some home exercises enhough to explore this website or go to a gym directly. You don’t have to be fit, to become fit every body started as beginner and had some cold water fear. Consistency and some dedication is key, challenging but not something that burns you out.

        I think it is best to visit multiple gyms and ask what they offer. If you can buy a daypass (some offer try-outs for free), you can get a feel how it is like to be a member.

        Perhaps subscribe for a month and see if you like it before you go for a longer subscription.
        Some chains have the tendency to lock you in, do not give much accompaniment. Only when you opt for personal training, dieticans and such. Small gyms can be better in that regard.

        Costs, distance from home, opening hours (rush hours), clientele, available equipment, freedom or restrictions to train are selection criteria that come to my mind when it comes down to gym selection.

        Darebee is always open and available, no lock in.

        I have never trained in a gym. For pure strength training I believe barbell training, especially compound movements GentleOx mentioned are highly effective to reach gains. Strength can support other sports and day to day movements. Pressing more than your bodyweight is impressive but beyond functionality. I dare to say you don’t need a gym but won’t bash it either.

        For strength conditioning at home dumbbell and kettlebell training or a combination of cardio and bodyweight training is also very good. Darebee has many exercises and programs on different training modalities. Also advice on food and diet plus a helpful community that can keep you busy for your whole life.

        Two years back I have visited a few gyms and failed to find one. See my story as a motivator, not from a gym expert but a Darebee enthousiast and sports lover, good luck.

        Originally posted by GentleOx View Post
        I personally don't endorse Stronglifts 5 x 5, but many people employ it.
        Can you elaborate a bit on this. In the future I hope to do barbell training from the outside Stronglifts seems good program. Love to hear more about your experience, your way of training in the gym, and/or how to it transfers or can be combined with Darebee.


          One of the problems of going to the gym is that there is rarely very good information on what to do in terms of utilizing machines, and that a lot of machines are not really that effective. For instance, if you look at the leg extension machines. These are one of the most recognizable machines, and people almost always seem to be on them in the gyms. Problem is, they don't really do a lot for you unless you are a bodybuilder looking to sculpt a very specific group of isolated muscles. In practical terms a person who does leg extensions is going to be burning calories but in terms of functional fitness is going to be adding very little. The same can be said about a lot of machines. I used to do chest press all the time, but I have found that simply doing pushups is a lot more effective than that. The same with training for pullups versus lat pulldowns. That is not to say that there isn't a lot of good equipment in a gym to use, but it helps to go in with an idea of what it is that you are trying to build. With that in mind, an internet search will tell you the best machines to use.

          The last time I was going to a gym consistently, it was a YMCA, and they had a lot of different training areas. I tried to use about as many as I could, and that is one of the benefits of a gym, in that a lot of different exercises are opened up to you that you might not be able to do at home. So if you think you might want to start with shadow boxing on a boxing bag, check to see if your gym has that. If you are doing cycling check to see how modern the cycles are (the new ones have a lot of neat features). My favourite area was the pool, but also the functional fitness room (which is where they have all the CrossFit related stuff, though they can't use the name CrossFit because of copyright). You could get away with just about anything in there. One of my favourites in there was the Crawler. I was the only one crawling on the floor but no one thought it was odd.


            Hey! So many answers are amazing and so really helpful. I decided to subscribe to a gym to go out of my confort zone (I'm not really a sociable person and that make for example difficult to me to go out and running throught the streets) and because I dont have kettleballs or weightlift so before to buy everything I thought was smarter to subscribe to a gym and try to do the exercise that in the future I want to do at home, with my set and my time.
            For now my objetive is to focus in free weights, machines are not my thing so I think I will go 3 days/week (monday, wednesday and friday) and do a 30-day program streght focused, some HIIT or cardio and end with a good full stretch. I have to decide between The Gauntlet, Express Tone and Ironheart. Also, I don't know if I should do more then 1 strenght workout everyday.
            Thank you so much for your answers and your attention!


              Congratulations on finding a gym and taking action. I would say never do more than one strength, HITT or cardio training per day. If you go full out 1 HIIT session and 3 gym days a week is already tough.

              # Suggestion 1: Iron Heart Based
              On gymdays: mon/wed/fri
              - Light Warm Up
              - Fullbody workout, based on Ironheart you can stack 2 sheets (lower + upper body)
              - 10 minutes easy to moderate cardio: cycling, hiking or crosstraining, or stepping on a machine
              - Cool down
              On non gym days:
              - Do 1 reset day from Iron Heart and/or some light stretching/yoga as warm up

              # Suggestion 2: Iron Born Based
              On gymdays: mon/wed/fri
              - Light Warm Up
              - Fullbody workout, based on Iron Born you can stack 2 sheets (lower + upper body). Iron Born has different upperbody exercises cycle these no more than 1 upperbody sheet per day.
              - 10 minutes easy to moderate cardio: cycling, hiking or crosstraining, or stepping on a machine
              - Cooldown
              On non gym days:
              - Do 1 abs focused day from Iron Born and/or some light stretching/yoga as warm up

              I won't advice HIIT and dedicated cardio just, yet. Over time you can extend your gym cardio and when used to the structure introduce endurance training on non gym days.

              When doing strength training it can be tricky to also do endurance training, finding the right balance is key.

              Keep it simple and focussed. It is tempting to mix all kinds of exercices and programs but it can ruin the purpose of the program. Adding and trying out exercise sheets on rest days won't harm if you take the easier ones.