New Year’s resolution? Get the most out of your gym membership

Selecting a fitness facility can be an intimidating endeavor, and joining the wrong gym can be a costly mistake. Choosing the correct facility, however, should result in many long-term positive mental, social and physical benefits. 

Research has shown that exercise can combat mild to moderate depression, improve body composition, decrease stress, and manage a multitude of blood markers such as cholesterol and A1C. Exercise will also reduce your risk of falls, lessen pain, and allow you to remain active throughout your lifespan.

With this quick list, you can be on your way to a healthier lifestyle.

First, find a gym that fits your availability. 

You are more likely to utilize the facility if it is located close to home, within 15 minutes if possible. Look for places that have hours that accommodate your work and home schedule. Try out a gym if possible; some facilities will allow one-week to one-month trials. If you can get a trial membership, visit at different times to observe how crowded the gym is. Speak with employees for answers to any questions you might have regarding joining, cleanliness, equipment service, and facility updates.

Set short-term and long-term goals. 

This will help you form a plan to start a regular schedule which will make the most of your investment. Setting a goal will help initially when starting, but also provide motivation later. If a gym costs $30 a month, but you only go once a week, then each gym session will be seen as a high price per service. With more regular usage, the fee will seem more manageable and worth the investment, potentially for as little as a dollar per day.

Does the gym have the equipment you need?

Once you have goals written down, you can ensure the facility meets your equipment needs. No one piece of equipment is an end-all for joining or not joining a facility. If you’re concerned about a missing piece of equipment, ask the facility for ideas on modification or how to use a similar piece of equipment.

Look into available classes and extra opportunities.

Child care, personal trainers, and other amenities are some of the extras you might find valuable. You may enjoy exercising alone, but in the future you may want to work out with other people. A group environment can be motivating to maintain your attendance. You may also want to hire a personal trainer to attain a goal that you’ve been struggling to reach on your own.

Learn how to use all equipment properly.

Most facilities will provide a free introduction to the gym or a free trial with a personal trainer who can answer specific questions. It is essential to know how to safely use each piece of equipment to guard against injuries.

Pay attention to your nutrition.

Get some energy beforehand either by eating a regular meal or adding a nutrient-dense snack. Proper nutrition and hydration will lead to the best workout experience. A post-workout protein and carbohydrate meal or drink will also help you recover.

Speak with your medical doctor or physical therapist about concerns you might have before starting or continuing an exercise program. If possible, connect your personal trainer with your doctor or physical therapist. If you have a history of injuries or pain, this is especially important. When your physical therapy is complete, your personal trainer will be able to develop a plan for you to use at the fitness facility.

Research is showing that the best form of exercise for weight loss is resistance exercise, and most people need it to meet their goals. The aging process causes a natural loss of muscle mass and strength, so adding weights to your routine will help stave off the negative effects of weight gain, weakness, and loss of balance while allowing you to continue activities that are important to your life.

Are there other benefits besides the activity?

Tell your insurance company about your membership because some firms will offer health insurance credit for regular attendance. Ask your friends to help keep you on track for reaching your goals.

Are you having fun yet?

If you’re not enjoying your time at the gym, you are unlikely to continue going. Integrate all forms of exercise. Change up your routine. Reward yourself. Go without headphones for a day. Try a different time of day. Get help and ideas from a personal trainer, group class or physical therapist.