This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Before you go
Bring shoes you can stand firmly in, a towel and a bottle of water. You do not need any gear for a first visit; wrist wraps, belts and gloves are not beginner essentials. If you have already picked a program in the program library, open that day's training day and glance at which machines you will need.
Getting to know the equipment
Most gyms are divided into a few areas: cardio machines, fixed machines, free weights (dumbbells and barbells) and cables. Most exercises in beginner programs are done in the machine and dumbbell areas.
Fixed machines usually carry a diagram showing which body part they train and how to adjust them. The first time you use a machine, do three things:
- Adjust the seat or pad: line the pivot up with the joint you are moving. On the lat pulldown, for example, the thigh pad should hold your thighs down and your feet should be flat on the floor when you sit.
- Put the pin in the lightest slot: do a few empty reps to feel the path before adding weight.
- Check the exercise page: every exercise on this site has step-by-step instructions and common mistakes; you can follow along on your phone.
Dumbbells in the free-weight area are arranged by weight; put them back where they came from. For exercises like the seated dumbbell shoulder press, use the lightest pair the first time, get the dumbbells into position before starting, and at the end lower them to your thighs first and then to the floor.
Logging basis
Log the pin number on a machine or the number on a dumbbell directly according to the load basis stated on the exercise page. Gym plates come in both pounds and kilograms; read the marking, and ask the staff if unsure.
Basic etiquette
- Wipe down equipment after use, and put plates and dumbbells back.
- Do not occupy a machine for long rest periods; when someone is waiting, take turns.
- Do not stand directly in front of, or disturb, someone doing a heavy lift.
- Check that the gym allows photos or video before filming, and keep other people out of the frame.
When to ask for help
If you cannot adjust a machine, a movement feels awkward, or you are unsure about safety, ask the staff or coaches on the floor; that is their job. For exercises like the barbell bench press, asking someone to spot you before the weight goes up is normal practice.
You may also see people doing various poses in front of the mirror; those are practice for the mandatory poses in bodybuilding competition. If you want to learn the names and basic forms of those poses, see the pose guide. It is only there to help you recognise the poses, not to judge anyone's body.
The goal of the first visit is to get familiar with the place and the equipment, get a few movements smooth, and still remember what you did when you get home. Leave the weight for later.
Stop training if you feel unwell. If you have a previous injury, consult a doctor or a qualified coach first.
Scope: general training knowledge for adult beginners and people returning to training; competition prep, specialised rehabilitation and individual nutrition prescriptions are out of scope.