You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do.



Or maybe that's not your story. Perhaps, you've been showing up at your fitness center for months, but have finally admitted you're not getting any results. You gravitate to the same cardio or strength equipment each workout, not because you think they're working for you, but because they're the only things you know how to do.



You've started to wonder what a typical gym workout should be like. Is there a “best” workout routine? With all of the equipment available, how should you plan your workout, anyway?



This might come as a surprise, but you're not alone if you feel lost. Most people don’t know what to do at the gym, even if they look like they do in their Lululemon or Under Armour apparel.





Why Gym Workouts Are Better Than Home-Based Exercise Programs



For almost everyone, working out in a gym, or "fitness center," is almost always better than working out at home.



First, when you go to a gym, you get out of your home environment. You'll be out of the reach of excuses, interruptions, and temptations that keep you from getting your training sessions done.



Second, the energy of being around other people focused on their fitness is infectious. A motivational quote poster and loud music are no match for the inspiration of being around other people doing the same thing you are.



Third, most people don't have enough equipment to follow a complete strength training program.



A solid home gym would have, at a minimum:




Adjustable squat rack with pull-up attachment and safety bars



Barbell and weight plates



Dumbbell set



Adjustable bench



Cable attachment or tubing




Buying fancy gym equipment won't motivate you to workout. You need the motivation before you buy the equipment, or the fact that you don't use it will become an irritation, not motivation.



Some will read this, and think, "If you need a gym, then why is Beach Body so popular?"



"Home entertrainment systems" are easy to sell. They're just what the average person wants to hear.



Move from the couch to the floor in front of your TV, and follow this easy 30 minute routine. We've even included sexy models to keep your heart racing.



People buy the programs, but that doesn't mean they work long-term.



If you want to get and stay fit, be around fit people. They're at the fitness center.



The First Rule



Before delving into the gym workout programs, I need to address one rule and five program design guidelines.



I use this rule to determine whether or not to use or recommend an exercise, a nutrition choice, or a lifestyle habit.



Like a smart investor who analyzes deals with the lens of "don't lose money," I consider my recommendations with a similar rule:



The First Rule:Don’t Lose Muscle



Muscle loss wreaks havoc on your metabolism, and contributes to the myriad of health problems the average person faces today.



Muscle:




stores carbohydrates, so you can eat some treats without them turning them into muffin tops.



supports your skeleton, so you can move with minimal effort well into old age.



has a minor metabolic effect, so you burn a few more calories each day, even while sitting still.



has a direct connection to bone density, so as you build muscle you also enhance bone density and reduce the risk of osteoporosis and bone fractures.



has a direct impact on longevity, as it provides a storage of amino acids used when dealing with sarcopenia and cachexia, or degenerative disease.




Unfortunately, the standard approach to nutrition and exercise does the opposite. It causes muscle loss. You know the advice:




Eat a low-calorie diet



Do lots of cardio to "burn fat"



Burn as many calories as possible when you workout




That's horrible advice!