New to the gym?

With the New Year upon us, the gym, for many, can be a daunting prospect. Even more so for those of us who are new to the gym environment, especially resistance training.

Entering any large space surrounded by strangers is intimidating. Add to this the thought of performing new exercises and being slightly self conscious and it is easy to see why people can initially be nervous. Don’t worry it’s normal!


So how can you ease your nerves and be sure to enjoy your new fitness journey?

  • First and foremost – have a goal and a plan of action. Knowing what you are aiming towards gives you a sense of purpose and motivation and does away with feeling bewildered or overwhelmed at the beginning. All our LDNM Guides take the stress away by giving you a structured, coherent and easy to digest nutritional and training plan – suitable for beginners.
  • Secondly familiarise yourself with your workout prior to your session by reading thoroughly through your LDNM Guide. Be familiar with what exercises you are performing and the correct technique for each by consulting the verbal and visual descriptions. For the first few weeks (prior to each session) mimic the technique required for each exercise outside of the gym, in the comfort of your own home and mirror. Do so without weights and get used to forming the required body position. This will mean that when you step in the gym to train, this won’t be the first time you have ever done it, making you more relaxed and comfortable.
  • Don’t hesitate to ask for advice from people around you and/or speak to the gym instructors. The gym is an educational environment and we are all in it together for a common purpose. Asking for advice is NOT frowned upon nor is it embarrassing. However performing an exercise wrongly can be, and can of course be dangerous. If in doubt…Ask!
  • Be prepared – bring with you a bottle of water and of course a gym towel. The moment you begin to sweat can be sooner than you anticipate (especially with our workouts) so save yourself the embarrassment of dripping everywhere.
  • Disregard anyone who tells you exercises or weights areas are exclusively ‘for men’ or ‘for women’. Ladies and gents, we can tell you as four guys that a woman using the bench press or squat rack is reassuring and NOT something we, or anyone we know, would ever laugh at. Be confident and don’t ever let anyone else get in the way of your progress.
  • Don’t let the weight your are lifting effect your confidence or cause embarrassment. The weight you lift is entirely down to YOUR capability. No one will judge you or laugh at you. The key is to ensure YOUR technique and tempo is spot on. People are more likely to ridicule someone who is recklessly swinging a weight that is far too heavy for them around.
  • If someone is using the machine you use, don’t be afraid to ask. Just ensure you wait for them to complete their set before you do – so as not to disrupt. If they are going to be a while longer you can always ask if you can ‘jump in’ and share, or failing that perform the next exercise in your guide and return to it after.
  • Be sure to clear up all weights behind you once you have used them and de-load the Olympic bar where applicable. We can assure you leaving a mess behind you is a sure way to be disliked!
  • Wipe down machinery after your use – basic courtesy, it’s as simple as that.
  • Strike conversation with like-minded gym goers. There are many people in your position in the gym who will be looking out for a training partner to train with them too. So don’t be shy, the gym can provide a great social network, be sure to explore it.
  • Remember we all started at the beginning. No one is perfect with everything they do. Think about each and every exercise and rep and your form and tempo. Enjoy the experience and learn from your mistakes.

Choose the guide that is right for YOU.

For the Gents we have the LDNM Cutting Guide V3, and Bulking Bible V2 ( unsure as to which is best for you, take a read here)

For the ladies we have the unrivalled and legendary Bikini Guide V3.



We wish you all the best with your 2015 LDNM Transformation. Be sure to stay in touch with your progress, and as ever, if you have any questions simply tweet them @LDNM_Muscle.