May

14

How to find a gym - Location, location, location (and hours!)

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Thisentryis part 1 of 5 in the series SERIES - How to find a gym

This week, we’re going to be talking about how to find a gym. This is preparation for next week’s series on starting a gym routine and workout.

When I started working out, I found my gym by accident. I stopped in a little sandwich shop on the way to work, and there it was, a 24 hour fitness with people running on treadmills. I wasn’t really interested in gyms at the time so I just filed this information away under “useless info” and moved on with my life. Years later, when I decided to join a gym and start working out, I remembered that location and went back to sign up. I did absolutely no research and there was nothing behind my decision except an impulse to go join a gym. In short, it wasn’t a very smart way to make a decision. To avoid my mistake, I’m going to go over some basic tips of locating and joining a good gym.

The candidate list

First thing you should do is make a list of gyms in your area. These are going to be your candidates. When you make this list, ask your self two questions:

Where are you going to work out? Most people work out near their homes but there are exceptions. For example, I like to work out during the day so I needed a gym close to my work. Perhaps spend a many of your days at someone else’s house like a boyfriend or girlfriend. Should you be looking for a gym close to their location? Should you be looking for a gym with multiple locations? This is one of the advantages of chain gyms like 24 hour fitness, they offer multiple locations for the price of one membership. So make sure you’re thinking of where you’re going to work out when you’re listing these choices.

When are you going to work out? Are you a morning person? Do you like going to the gym in the afternoon? Will the evening be the right time for you? This is important since not all gyms are open 24 hours. So make sure you have an idea in mind when you start listing out your choices. If you like working out at night then your gym should probably be close to home. If you like working out during the day then your gym should be close to work.

Hidden Candidates

The easiest place to start your search is online. Simply go to any of the mapping search engines like Google maps and look for gyms. They’ll usually list out several near your desired location. Print out this list, we’re going to use it next time, but first, we’re going to add a few hidden candidates to it.

What are hidden candidates? They are gyms that don’t bill themselves as gym. That means there are workout facilities in a variety of places that don’t advertise themselves. Why would they do that? Well, because they’re not really in the business of being gyms. For example, many office complexes have gyms for the use of employees. However, they might also be willing to provide access to local residents. Hotels are the same way. Most hotels have small gyms for guests that might be open to locals as well. Schools are another great hidden candidate. High schools and colleges typically have excellent gyms that might be available for you, especially if you’re an alum.

These hidden candidates are going to have their own advantages and disadvantages. For example, many of them are quite small, but they usually don’t charge as much money. I’m currently using the gym at my office complex as my primary workout area. It’s a bit limited in selection but it’s very convenient and costs no money.

Location = Convenience = Motivation

Why is this all important? Well, because convenience is one of the most important qualities in a gym. If you’re motivated, then any gym can provide a good workout. If you’re not motivated then the best of gyms is not going to work for you. Location means convenience and convenience in turn means motivation. When a gym is convenient it’s easier to make yourself get up and go. You can’t tell yourself “well, it will be a half hour drive” when your gym is next door.

For me, having a gym at work is perfect. I go in the afternoon and the workout is both healthy for me and it provides me with a great break from work. I return to my desk physically exhausted but mentally refreshed. That’s motivation! That makes it easier to get up and go workout. So make sure that whatever gym you pick is in a location that’s convenient for you. Because you don’t want to detract from your motivation before you even step foot in the gym.

Tomorrow, we’re going to take that first step and start talking about what to look for inside a good gym.


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May

15

How to find a gym - What to look for

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Thisentryis part 2 of 5 in the series SERIES - How to find a gym

This week, we’re talking about finding a gym. We covered location and finding some hidden gyms in your area, now we’re going to go over that to look for when you’re visiting your list of prospects.

Ok, so you have your list of nine or ten gyms that you think would make good candidates. You’ve looked at where they’re located and you think they make sense in terms of when and where you intend to work out. Now, schedule an afternoon for you to spend visiting these places. Try to go during the time you think you’ll be working out. So if you think you’re going to do morning workouts, go during the morning. This will give you an idea of what the gym will be like when you show up. If you don’t know exactly when you’ll workout, try to go during the early evening hours. Around 7 or 8pm is usually a gym’s busiest times and this will give you a good idea of how crowded a place is and if they have enough equipment.

For each gym you visit, you’ll put together a list of the features they offer. These visits shouldn’t take more than ten minutes or so, so this really shouldn’t take too much time out of your schedule. Write down the following for each of these gyms as you visit them. Remember, you’re just looking for surface impressions at this point. You’ll go into more depth once you’ve narrowed down your selection even further.

Machines - This does not include cardio machines. Does the gym have these at all? Some gyms don’t. Do they seem to have a good selection? Again, surface impressions only. You don’t need to go check for every single type of machine. Just do a quick survey of how many types they have. Below ten is a little small, ten to thirty is good. Thirty and above is really impressive.

Dumbbells - Does the gym have a good set of dumbbells? They should go all the way from 1lb weights to 100lbs. Ideally, there should be multiples of each of the lower weights since those are more frequently used. Also, the intervals at the lower weights should be 2.5 lbs. That means the scale should go 10lbs, 12.5lbs, 15lbs and so on.

Free weights - Do they even have them? Do you see a lot of benches? Are there decline, incline and flat bench press areas? How many of each? Ideally, a decently sized gym should have multiples of each.

Cardio area - How big is it? What types of machines do they have? Cardio machines come in multiple types, from treadmills and ellipticals to bikes and stair climbers. Do they seem to have enough of them? Are a lot of them out of order? Cardio machines are the things that most often break down. So they’re a good indicator of how well a gym takes care of its equipment. A gym where a good portion of the cardio machines are broken down is probably not well maintained.

Pool - Do they even have one? If so, how big? Is it clean? Does it seem crowded?

Sports courts - What do they have? Most gyms will at least have a racquetball court and a basketball court. Do they have anything else? If so, what kind and how many?

Locker rooms - Do they have them? Are they clean? Do they have showers?

Classes - Most gyms will offer various fitness classes. Take a look and see what they have. Aerobics, spinning, dance and even kick boxing have all been turned into a variety of gym class. See if they have a good schedule and mix of classes.

Personal trainers - Do they have them?

What other facilities do they have? Do they have a boxing ring? A lot of the older gyms will. Do they have a wall climbing area? Some of the newer gyms will have those. Tennis court? Any other facility they have, write it down on your list.

I know most of you are thinking, “why should I write all this? I have no intention of using these things, I’m just here for a simple workout” but the truth is that you never know what you’ll end up using. I started out going to the gym for a simple cardio workout. I thought the only thing I would ever use were the treadmills. However, as I learned more about my health I realized that variety is good. So I added to my routine. I started using weights, I tried out the elliptical and the stair climbers. I even went to a few jazzercise classes :)

You never know what you’re going to end up doing. You might start out on the treadmill but find yourself two months later taking a kickboxing class and doing thirty minutes of weight training every morning. The key is to have a variety of options, because this will keep you interested and keep you coming to the gym. Worst case scenario is a gym that’s very specialized in one thing and finding yourself bored with that one thing. That’s when people typically quit and never come back.

So take your list of ten gyms and cut it down to two or three based on what you just saw. Any gym with poor maintenance should be removed immediately. Any gym that seemed dirty or overly crowded should also be eliminated. After that, keep the gyms with the good locations, good hours and good variety of things to do. Remember that locations and hours are key. So a gym that’s close to you might be better than a gym that’s far away but offers slightly more variety. However, don’t compromise too much on variety. Make sure that gym has enough options for you to try out various things, especially if you’re just starting out.

By the way, any gym that refuses to let you do this quick tour should be ruled right out. Gyms should be open and welcoming to newcomers. In fact, most gyms will walk you through a little tour of their facilities if you ask. They might give you a bit of a sales pitch along with the tour but just remain firm and tell them you’re just looking for now and will make your choice soon.

Tomorrow, we’re going to see how to go about selecting your gym from the two or three candidates you have left on your list. To do this, we’re actually going to go to a gym and do a practice workout, so bring your gym clothes!


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May

16

How to find a gym, the guest workout

Filed Under Exercise, Gyms, Work Out | 3 Comments

Thisentryis part 3 of 5 in the series SERIES - How to find a gym

We’ve been talking about finding the right gym this week. If you’ve read the first two parts, you should have a list of two or three final candidates in mind right now. Today, we’re going to go and work out at each of these gyms.

Getting In

First, don’t be afraid to ask for a free workout pass. Gyms want customers, that’s you, and they know that people want to try things out before they join. Most gyms will give you a pass for a free workout or two. If they don’t, you might want to see if any of your friends are members at this gym, since members can usually get others in for free. Make sure to let the gym know that you’re interested in joining rather than simply looking for a free workout. Explain to them that you really like this gym and are serious about becoming a member, but you want to try it before you buy it. Don’t be as ass! Be polite and nice. If they still won’t let you try it then scratch that one off your list.

Ok, so you’re in, what do you look for? Last time we talked about a brief tour of the gym, this time we’re going to go in depth. We’re basically looking for the same things we did during the brief visit, but this time we’re looking for more information.

Cleanliness - You’re trying to get healthy here, not find a new place to pick up infections and viruses. Remember, you’re looking for more than a surface impression here, you’re going for in depth info, so don’t be afraid to look behind the machine, or under the treadmill. Look for the following:

  • Try out those weights, are they covered in mold?
  • Get on that treadmill, are there sweat stains all over it?
  • Lie down on that bench press, does it smell?
  • Go to the locker rooms, do they look like they’ve been cleaned recently?
  • Is there mold on the floor near the pool or sauna?

Maintenance - A well maintained gym is a safe gym. A badly maintained gym is one where you’re going to get hurt. So try out those machines and pay attention to how well maintained they are. Things to look for are:

  • Weight machines that don’t move smoothly. As you exercise, weights should rise and fall smoothly, not in starts and fits.
  • Treadmills and stair climbers that move smoothly. As you run on a treadmill it should not be starting and stopping. That kind of behavior will cause you to fall.
  • Bike and ellipticals that are steady and sturdy. Does that stationary bike seat shake when you peddle? Are there loud thunks each time you swing your foot on the elliptical? Those are signs of badly maintained machines.
  • Frayed cables on weight machines. That’s a major warning sign right there.
  • Water fountains that work well - Hydration is very important as your work out and bad water fountains will cause you to drink less. Make sure they work well.

Other gym goers - Pay close attention to the people around you. What kind of people are working out at this gym? Is it a bunch of body builders looking to bulk up? Is it single moms working out after dropping kids at school? College students? You want a gym where you can feel comfortable, not uneasy. Things to look for:

  • Gender - Is the gym leaning heavily to one side or another? This could be a problem. Women might have a hard time working out when 90% of the gym is staring at them while guys sometimes feel uneasy if the women next to them are benching more than they are. Sounds shallow but it’s true, and the better you feel at the gym the more likely you’ll go. Oh, and for those of you who think of the gym as a dating scene, I think you’re reading the wrong blog :) By the way, you don’t need a gym that’s just your gender, but a good balance is nice.
  • Type of workout - Is everyone pumping iron instead of doing cardio? That’s great if you intend to lift weights but not so good if you want to improve your run speed. If your gym is focused on only one activity like boxing, it’s probably not a good place for you if you want variety. Again, you don’t need everyone around you to do the same things you are, but make sure the gym is well balanced.
  • Attitude - When I first joined a gym I was scared to death of asking others for help. I was embarrassed of how out of shape I was and somehow scared that they would make fun of me. It turns out that this kind of thinking is pretty ridiculous. In the last three+ years of going to the gym, I have never had a bad experience with a fellow gym goer, but you may still want to check out the general mood of your local gym. This is easy to do, just ask for help and see what happens. Ask someone to spot you while you lift weights. Ask the person next to you for advice on which machine to use to workout a particular muscle. You should also do this with the gym’s staff to see how friendly and helpful they are.
  • Crowding - Try to get a balanced workout across all the gym’s facilities. See if you have to wait in line for anything. Cardio machines are notorious for this and are almost always busy during gym peak times. So walk around and try stuff and see how easy it will be for you to get the workout you want when you want it. Remember, convenience is key.

Variety - We talked about this yesterday. A gym should offer you plenty of options. So take your time and check them all out. Play some basketball, swim a lap, run on a treadmill, bike, lift weights. The more things you try, the more information you’ll have about the gym. Make sure to look at the following:

  • What kind of classes do they offer? If possible, step into a class and see if you like it and/or the trainer. Are there a lot of classes on their schedule?
  • Take a look at the gym’s racquetball and basketball courts. Do they sponsor some kind of league you might be able to join?
  • Do they have a pool and if so, do they offer any pool related classes?

Make sure to write down as much of this information as you can. It’s going to be the deciding factor when you’re choosing your gym. However, there’s one more step here, and that’s price! That’s right, gyms cost money and we’re going to talk about that tomorrow.


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May

17

How to find a gym - Let’s talk money

Filed Under Exercise, Gyms, Money, Work Out | 5 Comments

Thisentryis part 4 of 5 in the series SERIES - How to find a gym

We’ve gone over a variety of things to look for in a gym and today, we’re going to talk about a very important issue that has nothing to do with health. That issue, is money.

Money = Quality (usually)

A good gym is going to cost you money. Gyms typically want some upfront sign up fee and then a monthly fee thereafter. Some gyms will not have these fees, these are usually the types of “hidden gyms” I discussed in my Monday post. These gyms can be company gyms, office complex gyms or even school gyms. If you have access to one of these, and if it has everything you need, you’re lucky. If you don’t, then you’re going to need to think about cost.

I currently have a membership at 24 hour fitness. It gives me access to all of their gyms any time of the day. I pay $34 a month for this membership and I didn’t pay an upfront cost. I also have a membership at my local office complex gym. This membership cost me $35 up front and has no monthly fee. Clearly the office complex is cheaper. However, the office complex is also much smaller, offers virtually no amenities, has no classes and has only location. There’s another complex near my work with a gorgeous pool, complimentary trainers and incredible facilities. This one is about $1000 upfront and $100 a month. So yes, you usually get what you pay for when it comes to gyms. The better ones will typically be more expensive. The question is, do they give you anything you need?

Also, don’t go overboard. That fancy gym may look nice but is it really worth it to pay $100 a month for a better view and a restaurant located at the gym? Quite often, these nicer, country club like gyms will offer little of value except prestige. That’s not something you need right now. You’re looking for a good gym with plenty of variety, not a social club.

For me, the office gym is a good choice because it’s very convenient and because I’m an experienced gym goer with plenty of healthy alternatives outside the gym. So I don’t need as much variety or all the amenities. In fact, I’m thinking of canceling my 24 hour fitness membership. If you’re just starting out, I’d recommend the more full featured gym, although you probably don’t need to go for the very fancy ones. Look for the chain gyms like Gold’, 24 hour fitness and so on. They offer the convenience of multiple locations, long hours and a good range of facilities for a relatively cheap price.

Ways to reduce cost

When you’re looking at costs, keep in mind that there are a variety of ways to cut down gym memberships. Here are some things to look into:

Company offers - Many companies recognize the value of fitness by offering discounts on things like gym memberships. In fact, I got my 24 hour fitness membership through my employer at the time. I’d be paying about $20 a month without that offer.

Your local YMCA or JCC - Both of these organizations started out as religion based charities, but these days, both have community centers which usually include gyms and are open to the public. They usually have excellent facilities with a wide range of options. In fact, here in the SF bay area, we have a number of YMCA’s and JCC with superb gym facilities at a relatively low price.

Friends and Family discounts - If you friend or member of your family is a member of a gym, they can usually get you a discount or simply add you to their membership. Don’t hesitate to ask for this since the referring member might get some benefit out of it. A lot of gyms have programs where members will get freebies in return for referring or adding new members.

Government programs - Like employers, local governments have learned that a healthy populace means a happy and productive populace. So many local governments will sponsor or subsidize gym memberships if you sign up through them. Check your local government’s website and see what’s available.

Community and social groups - A variety of private groups will also offer bargains on gym memberships. Senior citizen groups, college alumni associations, professional associations, union, they all might have some kind of relationships with gym networks in which the social group gets a referral fee and its members get cheap memberships. So be sure and check with whatever organizations you’re a member off.

Summary

A good gym should cost you no more than $30 to $50 a month. There really shouldn’t be any up front costs, so make sure and stay firm. Gym sales people are often similar to used car salesmen and they’ll try their best to get the best price out of you. That’s fine, just keep your mind on your goal and remember that it’s worth it. You can spent $50 a month of a couple of movie tickets, or you can spend it on a gym membership which will give you many more hours of use per month plus the good health that comes with great exercise.


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May

18

How to find a gym - The first week

Filed Under Exercise, Gyms, Motivation, Work Out | 2 Comments

Thisentryis part 5 of 5 in the series SERIES - How to find a gym

We’ve been talking about joining a gym this week. We’ve gone over what to look for and how to evaluate gyms once you find them. Today we’re going to go over your first week at the gym.

First, a shopping list

Yes, there are a few things you’re going to need and no, they don’t cost that much.

Shoes - You’re going to want comfortable running shoes. Don’t go overboard, you don’t need a shoe that comes equipped with flashing lights, an onboard computer and two training wheels. Personally, I use a pair of New Balance running shoes that cost me about $60 at the local Sport Mart.

Shorts - Exercise shorts are not quite the same as regular shorts. They have a greater range of movement. If you wear regular shorts and try to flex your legs in all directions, you’ll note that the shorts sometimes push back or resist certain movements. Exercise shorts won’t do that. Again, they’re pretty cheap. I got mine for about $20.

Shirts - No need to buy something here. Any old T shirt will do.

That’s about everything you need for the gym. For a rather amusing look at what NOT to get, take a look at the following article from our friends at Interactive Fitness - 10 things you don’t need at the gym

The First Week

Don’t try to set up a regular workout the first week. I know it’s tempting to dive right in and get all fit in two days, but that’s simply not realistic. If this is your first time at a gym, you’re much better off exploring than you are trying to set some kind of organized regime. So spent a few days wondering through the various machines. Ideally, you’ll try every single workout option in the place. That means spend a minute understanding each machine. Try out all the cardio options. You should definitely spend some time at the free weights section looking at what other people are doing and trying these things out yourself (at a lower weight).

Basically, what you’re trying to do is to familiarize yourself with the gym. You want to know where things are and how they’re used so that, when it does come time to build a workout, you have the information you need. For example, when you sit down to write what things you’ll do to work out your legs, you’re already going to know what options your gym offers you.

If possible, take a few classes just to see if you like them. The various aerobics classes are a great option for those who find themselves bored by standard cardio. There’s an endless variety of them and they’ll all get your pulse rate up and keep your interest rate high. Also, try to work out with a trainer. Most gyms will offer a few free training sessions for new members. So take advantage of this option. A trainer can show you around the gym and educate you about what works and what doesn’t. I’m not a big fan of using a personal trainer on an ongoing basis, but they can be invaluable when you’re first learning your way around a gym. Make sure the trainer understand what it is you’re looking for. You’re not looking for a standard workout, you’re looking for a gym education.

Don’t get discouraged

This is one of the most important things to remember when you first join a gym. You’re going to see people work out there and you’ll get discouraged when you compare yourself to them. Yes, there will be people running on the treadmill for an hour at race car speed while you can barely jog for more than 2 minutes. Yes, there will be people benching a bar with around 2 tons of steel on it while you can barely lift the bar itself. Yes, there will be people there whose bodies would make a Greek god weep in jealousy while you would make the Pillsbury dough boy giggle. So what? All those people, they all started where you are now.

In fact, strike up a conversation with these people. Talk to them about their workouts. Ask them for advice about how to lift weights and what’s the proper form for exercise. You’ll find that your fellow gym goers can be an incredible resource. I’ve always been surprised by how friendly and helpful people at the gym can be. They’ll spot you, they’ll spend time teaching you, they’ll even offer to work out with you and show you all their tips and tricks. You know why? Because they remember their own first time at the gym. They remember how awkward they felt and now they feel great about being asked for help. So don’t be shy, strike up a conversation by asking for help.

Speaking of which, if you have any questions for me, please don’t hesitate to send them in via the comments or email. My email is available on the contact me page. Next week we’re going to discuss how to build a gym workout. Until then.


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