Using a Gym for the First Time

Most universities have a sports centre or gym, often at a student price. The first visit can feel intimidating because everyone else seems to know the rules. Here is what an induction covers, the etiquette people notice, and how to use machines and free weights safely.

Before you go

• Many university gyms ask new members to complete an induction or sign-in first; check your sports centre's website and book it.
• At the University of Portsmouth Students' Union gym, for example, your first visit links your membership to your student card, and you swipe in on later visits.
• Wear suitable sportswear and trainers: the Portsmouth booklet lists jeans, buttoned shirts and unsuitable shoes as not allowed, and says never to be barefoot.
• Modest options such as leggings, long tops, long-sleeved sports tops and sports hijabs work in any gym, so dress in a way that feels right for you.
• Pack a towel, a water bottle, a padlock for the locker and a clean change of clothes.

What the induction should show you

• How to start and stop the cardio machines: at Portsmouth, all cardio machines except treadmills are self-powered and start when you move, so ask staff to show you how to start and stop a treadmill.
• Where the emergency stop is on treadmills, and how to set speed and incline before stepping on.
• How the resistance machines adjust (seat height, pin for the weight stack) and which muscles each one works.
• The free weights rules, cleaning routine and where to find staff.
• Bring two or three questions; the Portsmouth booklet encourages you to ask a gym team member whenever you are unsure.

Etiquette people notice

• Wipe down equipment after use with the spray and cloths provided (Portsmouth).
• Re-rack dumbbells and remove plates from bars: in the booklet's words, if you are strong enough to lift it, you are strong enough to put it away.
• Stand back from the dumbbell rack so others can reach it, and find your own space to train.
• Limit phone use while you are on a machine so you do not hog it.
• Never photograph or film other people in the gym or changing rooms.
• To share a machine, ask: "How many sets do you have left? Could I work in between?"

Free weights and machines safely

• Clear the area of bags, bottles and loose plates before you lift (Portsmouth).
• Secure plates with collars or clips before lifting, and avoid dropping weights.
• Warm up for 5 to 10 minutes with light aerobic activity first, as Mayo Clinic advises, because cold muscles are more prone to injury.
• Move the weight in a controlled way, without swinging or rushing, through the full range of motion (Mayo Clinic).
• If your form slips, lower the weight or the number of repetitions; if an exercise causes pain, stop (Mayo Clinic).
• If you are under 18, the NHS says to use weights only when a qualified adult has trained you and supervises you, so ask about supervised sessions.

A first-month plan

• Week 1: induction plus 10 to 15 minutes on a bike or cross-trainer to get used to the space.
• Weeks 2 to 4: warm up, then one set of 12 to 15 repetitions on 6 to 8 machines or exercises covering legs, back, chest, shoulders, arms and core.
• Work opposing muscles evenly, for example a chest press and a seated row, as Mayo Clinic advises.
• Avoid training the same muscles two days in a row (Mayo Clinic), so two or three full-body sessions a week with rest days between works well.
• Write down the machine settings and weights so you can see your progress.