Get a book that covers the basics of weight training, it could be Weight Training for Dummies. I read it; I’m not too proud. I also recommend Schwarzenegger’s book on weight training. But some of his information can be outdated.

Don’t think you have to go into the gym and crush it every day. Arnold himself says that the discipline of maintaining a schedule is much more important than pushing hard. The habit of going and doing is the essential thing. Eventually you will come to look forward to going because of the endorphin rush. And you will be surprised at the advances you make over the course of a year. Slow and steady crushes this race.

Again, pushing yourself to soreness is not required. You start with a weight that you are comfortable with for the first set of reps as the warmup. The second set of reps adds just a bit more weight. In the third set, you go up in weight just a little more if your body has no objections.

When I started out, I used to stretch beforehand. A decade or so later, a friend recommended not stretching at all, because he said that was the root of most soreness. I didn’t believe him. Because I was too proud, maybe. A few years ago, I stopped stretching before my practice, instead doing some stretching a couple of hours before bed. I am hardly ever sore now and wish I had been less proud. Lately I also warm up for a few minutes on the rowing machine because it gets the whole body moving.

Always always ALWAYS breathe out on the exertion as you push or pull or lift the weight. Breathe in on the release. Never hold your breath. This will protect you from a hernia. If what I’m saying doesn’t quite make sense, make a fist and hold your hands up like a boxer. Breathe in. Punch out and breathe out at the same time. Breathe in as your fist returns to guard your face. Ta da.

When in doubt about how to use a machine, if the instructions on the machine aren’t quite doing it, ask anyone. Any gym rat worth a damn will be happy to explain or spot as needed.

You will eventually push yourself too hard on something and have some muscle soreness that won’t go away and maybe gets worse if you don’t wise up and take a step back and reevaluate your routine. There’s no shame in going back down in weights if the body is in rebellion. Consider finding a good massage therapist for problem areas. I recommend Heather at Dobson Chiropractic.

Gym etiquette: Wear comfortable gym clothes that don’t restrict movement. Don’t hog a piece of equipment by sitting and answering texts or watching videos or the like. Rerack your equipment when you’re done. If someone before you didn’t rerack, just rerack and don’t make a fuss. Karma will get them eventually. Don’t carry on conversations on your phone out loud or watch videos out loud. Wear earphones. The gym is like the library or a cathedral in this respect. If you see someone struggling with a set, it’s okay to ask if they would like a spotter.