Starting gym as a 17 year old, where to start?
Posted by NoAssumption3837@reddit | AskUK | View on Reddit | 37 comments
Hi, I'm 17 just about to turn 18 and I want to start going to gym especially lifting as I want to put on muscle as I've got quite a skinny build, I'm about 57kg and 5'8. I haven't got any clue where to start or who to ask, I've had a look at the gyms near me and plan to sign up to a smaller one, but not sure where to start? I want to find out what I need to be doing, how often and if I need to eat more and what (probably will) I'd really appreciate any help, thanks :)
Slugdoge@reddit
Some thoughts as a gym goer of many years:
MorganBl2612@reddit
Agree with a lot of the comments here, if your wanting to build muscle the biggest thing I can say is EAT, eat more and then 2 hours later eat more again, eating a lot of food is the only way to bulk up more, make sure your eating the right foods too, stay away from shit/junk and whole foods only, pair this with the gym 4/5 times a week and your golden, I’d start with compound movements and focus on form preferably starting a push pull legs split.
Also make sure you’re plenty hydrated. While you have to make sure your focusing on form, progressive overload while your in the first couple of years will do wonders, you’ll also have “Newbie gains” google it, DM me if you have any questions pal
Chilli_Sauce_Boss@reddit
Whatever you do, do not take steroids.
They are very glamourised to people your age on social media but you don't see the long term consequences on your health.
doner_hoagie@reddit
Read Starting Strength, do GOMAD. PTs are a noob trap.
Agitated_Nature_5977@reddit
If I could tell my younger self a few things it would be this. Really read what I am writing and please take it on board
dan_gleebals@reddit
Great points. The people that give up quickly are the ones that try to lift too much because they are embarrassed using small weights. Trainers respect good form and hard work.
hhfugrr3@reddit
Hi OP, I've been in gyms over 35 years now, since I was about 11, and I've been thinking about exactly what you ask because my 16 year old son has just joined his first gym.
Every high street gym will offer an induction and the good ones will give you a session with a trainer who will put a basic programme together for you. Avoid body building gyms - anywhere where steroids are freely available and cardio is seen as a bit weird; one I went to called the very basic cardio room "the women's gym" and thought any man using it just be a pervert!!
Try to have a three day split to begin with. Eg day 1 you'll do legs, day 2 will be upper body, day 3 do core work. Do cardio at the end of each session if you're looking to bulk up or at the start if you're just trying to get fitter. Never neglect the cardio or core work! Take rest days between each exercise day. Don't over do it, especially at the start because that's a quick way to injure yourself.
Start off with the big moves, eg deadlifts, bench pressing, squats etc. Men's Health have some really good books on exercises that show you how to do all the main lifts and their variations.
If you're not sure how to do something then ask!! Most gym bros are friendly and happy to help.
Radiant-Grape8812@reddit
As a professional skinny person don't build muscle being skinny means you can fit into to gaps
Brewer6066@reddit
Slender people fit through gaps, and slender men look sweet in fucking slacks.
Radiant-Grape8812@reddit
OMG Bob Mortimer
kryptonick901@reddit
Perfect for life’s loading screens
Voodoopulse@reddit
If you can afford a couple of sessions with a reputable pt who can show you the ropes it's well worth it
pajamakitten@reddit
Lots of places offer a free PT session when you sign up too.
insomnimax_99@reddit
Most gyms will do some sort of induction for newbies, start with that. Tell them what your goals are and they’ll be able to tailor the induction to you.
Jealous_Flatworm6413@reddit
This. Get all compound lifts with good form. Most important
Top-Bet1435@reddit
Sign up to a gym that has everything. Start with compounds (squats, deadlifts, chest press) etc. Eat properly. If they have proper specialist PTs there, they’ll be able to work on a program with you.
mongrldub@reddit
This. Do bodyweight as well so press-up and pull-ups
By eat properly- plenty of calories from whole foods like rice and potatoes, plenty of veg, and most importantly quality protein from meat fish and eggs Aim for about 2grams protein per kg you weigh. Most Meat and fish has about 20 grams protein per 100 grams, so someone your size could have 2 x 200gram servings of meat per day - lunch and dinner, and then a few eggs for breakfast and maybe a protein shake and you’re there
insomnimax_99@reddit
Most gyms will do some sort of induction for newbies, start with that. Tell them what your goals are and they’ll be able to tailor the induction to you.
No_Chemist2922@reddit
I used to be exactly like you in terms of stats, except I was even lighter (48kg). Now I'm 70kg, I only bench around 90kg or so, but I have a well-developed chest and I look good in clothes that fit.
It's really not rocket science, putting on muscle is simply a product of two things - diet and weight lifting. The concepts of diet is extremely simple, you gain weight when you eat calorie surplus, and you can only put on muscle if you eat lots of protein. Try to measure the amount of protein you eat (single egg = 6g protein, 200g chicken breast = 60g protein, just google that shit). Ideally eat around 2g of protein a day for every kg you are (if you're 57kg, eat 114g protein/day). It's really that simple. I gained close to 10kg in 2 months, forcing myself to eat just to hit calorie surplus.
For weight lifting, to build muscle you would want to lift heavier and heavier. A good starting point is 4 sets of 8 repetitions for each exercise. Over time, gradually increase the weights that you're lifting. Try not to injure yourself by focusing on good form, just use youtube videos for this.
Back in the day when I was trying to bulk, I literally went to the gym every single day, focusing on different muscle groups to rotate resting time for each muscle group, but minimally you should be going every other day (once every two days), otherwise it's hard to see gains.
Holli303@reddit
Personally, I'd go to some endurance lifts first. Something like Les Mills Body Pump. It'll give you an idea of decent form from your instructor. Then I'd get yourself into the gym proper and start lifting heavy when your form is correct, and you have an idea of what you can lift. Go for 8-12 reps, lifting as much as you can. Isolate different muscle groups. Do cardio too. Your heart and lungs need to work to fuel those muscles. Or get a PT. They'll work with you one-on-one. It really depends on your level of fitness.
Jasboh@reddit
I use an app called hevy that gives me routines, how to do exercises and tracks what I do and progression. Start light, and work on form. You don't need to go more than 3 times a week, rest is as important as gym time.
As for food, dont worry to much unless your vegetarian/vegan.
Mobile-Access-9693@reddit
Make sure you eat properly. You can train hard, but if you aren't eating right you aren't gonna progress much.
Having. Someone show you how to lift properly would be very helpful, and following a programme (there are good ones for free online) will help. But the main thing is going consistently and working hard when you're there. Programming and fine tuning is more important later on
RaymondBumcheese@reddit
Assuming you can’t afford to spend a lot since you’re 17, Jeff Nippard on YouTube would be worth a look. Good advice for people starting out doing this.
BG3restart@reddit
You should have an induction with a trainer when you start. Tell them what your goals are and they'll give you a programme to follow. Usually there'll be a follow-up appointment after a few weeks to see how you're progressing and your programme will be tweaked to suit.
08148694@reddit
What to do? Keep it simple, don’t over think it. Start on machines where you can’t get it wrong and hurt yourself. Just turn up and do things
How often? As often as you can, ideally 4 or 5 times a week. How often isn’t the hard part, doing it consistently over the long term is the hard part. Real results takes years of consistent work
Eating more at your BMI is almost certainly helpful, just keep it healthy. High protein, low saturated fats, good carbs (not sugar)
TheWeirdDude-247@reddit
I was you.
I just joined a gym near me, I had zero idea what I was doing, i just rolled up thinking "ig ill do arms"
So thats exactly what I did, then I saw machines that worked other areas im like "ig ill try this too"
For 2 months i was free falling doing it all with no plan But.....I was atleast going.
Some big hench guy asked me to spot him.....I dropped the dumbell because i didn't know what spot me meant......
Some guy grabbed my arm "lil dude put arms in like this" as he saw i was curling weird.
If you dont have anyone its a learning process, I wish I asked people as they will help you, also no ones watching you......at all, you dont exist to them, even if they glance you are irrelevant, I say this in a positive way.
Ask the guys in gym for help, 99% people will help you because they was once you.
Constant_Lie_1888@reddit
Download the Stronglifts 5x5 app start there. I started it in my early 20’s and 20 years later I’m still at it. You can’t go wrong with compound lifts and you’ll only need basic equipment to get going. Get your diet sorted regardless of what lifting programme you do and good luck to you!
Ldiablohhhh@reddit
There's plenty of good resources online these days. Look up a "PPL training split for beginners" and that will give you what exercises you should be doing and what rep ranges you should be working with. There will be tonnes of videos on youtube showing you how to do these exercises and where you should be feeling the stress. As a beginner probably 3 days a week is good and maybe dial up to 4 after 6 months or so.
Focus on eating right (again plenty of good resources on nutrition out there), sleeping well and not overtraining.
Best of luck and enjoy the journey. The first year of lifting weights is the most fun!
nibor@reddit
I wanted to bulk up when I was about your age and went to a gym but was put off for two reasons, expense and distance. This was in 1997 before I recall they had micro gym on the high street.
The guy was good, there was this guy who was shorter than my 5'10" (177M) but really bulked out and while that was not what I was looking for I recall him being really friendly and helpful, this was a local authority run gym but it meant I was not worried about attending.
I regret not committing because it was pretty hard to get information at the time without getting books and magazines so I focused on getting a set of weights, a home bench a belt. I tried bulking up by doing reps without considering nutrition so while I made small gains I never bulked up.
Nowdays I expect I'd get all this info online but I'm not sure how good it would be, a good gym with some sessions to get started would have done wonders for me.
MercatorLondon@reddit
I wasted 2 years going to the gym without knowing what to do properly.
I decided to pay a trainer for a month. I ended up training with him for a year.
You need to get the basics right (how to pull, straight back, squat, etc..) before trying to push weights.
Chris80L1@reddit
Focus on your form
Learn the basic moves and learn them correctly - dead’s, squats, rows, bench press
Do not ego lift
Do not spend 3 hours working arms
Nikotelec@reddit
Start with core strength exercises.
scrotalsac69@reddit
A others have said a trainer to start will help a huge amount.
Key point though, it will take time don't get discouraged as this is a long term life thing rather than immediate sort term fix
NerdOnTheStr33t@reddit
The gym. Start by calling it the gym.
Competitive_Test6697@reddit
Joey Swoll videos....
Joking. Find a gym that offers an introduction session(s) they set your up with a great starting plan and move on from there.
After that, don't be afraid to ask other members for tips.
Mr_Bumcrest@reddit
Any decent gym will give an induction and help you get started
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