Tools of the trade
You are going to need some tools to get you started. You need not only the knowledge (which you now hold in your hands) but you need some equipment to help you get started. Often, the least expensive initial option is to join a gym. You have lots of equipment to choose from and you only pay a small monthly fee to have access to it.
Many health clubs today have very flexible hours to accommodate most lifestyles and some are open 24 hours a day. Now I know many are intimidated by other people in the gym staring at them and judging them. I am going to let you in on a little secret: no one is doing that and no one cares what shape you are in. The only people who get judged in the gym are generally the ones who walk around with a chip on their shoulder.
Regardless of your condition, there isn’t a person who will judge you. In fact, people in the worst of condition are often given the most credit for taking the first steps. Perhaps you may want to workout at home because of family commitments, budget, accessibility, etc. If this is the case, you will need to pick up the following to start your home gym:
With these few items, that can be purchased relatively cheaply, you will be well on your way. You can accomplish many exercises with these items. In fact, if you have a very small budget, you can even forgo the bench and
barbell. With just the stability ball and adjustable dumbbells, you can still perform a great deal of exercises.
The mirror may seem a little vane but that isn’t the case. It is a valuable tool in the gym. It isn’t just to flex and see the changes we are making week to week. It will also help develop proper form. When you are learning a new movement, you should perform the movement with little to no weight and try to see yourself from a few angles to ensure your form is correct. In many cases, you will still be looking in the mirror during the movement so that you can keep an eye on your form.
Obviously the more room you have in your budget, the more you can purchase to increase your exercise options. Items like:
This list could go on and on. As you will learn, the more exercise options you have down the road, the better. This will help keep your routines fresh and help you with continued progress. As well, some of the items you
purchase will enable you to perform certain exercises in a safer environment. I will be talking about the importance of having someone to spot you later on. Equipment like a safety cage (rack) could enable you to work without a spotter.
You may have noticed that I neglected to mention one type of equipment; cardio equipment (treadmill, stationary bike, elliptical trainer, etc.) I am not a strong advocate of using aerobic training for weight loss, it has its place, don’t get me wrong, but it isn’t a necessity (I will talk about
this later). Funny thing is, most homes have at least one piece of cardio equipment but nothing for resistance training. We wonder why we are getting fatter each year… If you are quite overweight, I would recommend you
purchase one of these or save the money and just go for brisk walks instead.
Some smaller pieces that you may require, depending on your goals and how hard you are going work are:
The gloves are to prevent the palm of your hand from looking like the sole of your foot. If you like the look of calluses, then don’t worry about it. Take it from me, they can hurt and can become unsightly. A quality shoe is
very important, not only for any running you may be doing but to support your foot and ankle under the pressure they will endure with certain movements. You want to keep your body aligned at all times and this is where it starts.
A log book is a necessity when you start training. It is the only way to keep track of how you are progressing in and out of the gym. A training log book is the best way to see what you were doing in the past that produced the best results for your individual muscle groups. A diet log book is
another useful tool to keep track of the foods you ate that produced the greatest muscle gains or fat loss. Having these log books are very handy on many levels.
The straps and belt are something that should rarely be used. Often they become a crutch for people in the gym, as they can’t do anything without them. The only time you should use straps is when you are holding a weight that is too heavy for your grip to sustain. This will enable you to use a heavier weight to hit your targeted muscle more effectively while not having to worry about your grip.
Like the straps, you should only use a belt when you are pushing your limit with a spine compressing movement. This will help protect your back by keeping everything tight and stable. Don’t use it on a regular basis though. You will end up weakening your lower back and abdominals in the
long run and this will lead to injury.
I swear some people must put their belt on as soon as they think about going to the gym! You never see them with it off. There is nothing cool about strutting around the gym with your belt on or using it when you are doing leg extensions! Do yourself a favour and carry your belt if you are not using it and only use it if you are concerned about your safety on a spine compressing move.
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