Michelle Constantine (left) with trainer Kera Brooks at the Health Club at Southpointe

So you’ve made the decision to get in shape. While the desire is there, you just can’t bring yourself to go to the gym. You are filled with anxieties: what do you do once you get there? What if you don’t know what you’re doing and people laugh at you? Is there a certain way you should act?

Insecurities and uncertainties about stepping into a gym for the first time, or even switching to a new gym, are quite common, say local fitness experts. The reality is that there is nothing to fear.

Most gyms have a few simple rules, and there is some basic gym etiquette. Here are a few things to keep in mind during that first workout.

1. Just do it
You aren’t going to conquer all your fears until your first visit.

“Don’t be afraid to go to the gym,” says Pete Valentino, the head trainer at 84 Fitness Center, located just outside Canonsburg. “I hear a lot of people say, ‘I want to get in shape before I go to the gym.’ That’s kind of a catch-22. It doesn’t make sense. The hard part is getting there the first time.”

Once people get there, they almost always find out that there really was no reason to be intimidated. The stereotype of a health club being an unattractive dungeon filled with arrogant muscle heads is no longer the case.

“That’s not the way gyms are anymore,” observes Lisa Troyer, owner of Fitness Fanatics in Bridgeville.

Steve Nesbit (left) of Finelines Fitness works with Lexy Kusturiss of Southpointe

2. Ask for help
No one is born knowing how to work out, so the only way to learn proper exercising is to ask someone with more experience.

Contact a friend who works out; he or she may even offer to train with you. Alternatively, if you want the advice of a professional and have the means, hire a personal trainer. If that’s out of your price range and you don’t have any fitness-happy friends, simply ask for help from the manager at the front desk or even someone working out.

“People are usually glad to help and are not judgmental,” Valentino explains. “Everyone is in the same boat, because we all were new to working out at one time.”

3. Start slowly
Your adrenaline might be pumping when you step into a fitness center or climb aboard an elliptical machine for the first time. Enthusiasm is helpful, but be sure to ease into any new fitness program. Starting slowly is an excellent way to avoid injury and mental burnout.

“Start at a moderate rate to get going, then build on that,” advises Steve Nesbit, the owner of Finelines Fitness in Peters Township, a personal training studio.

4. Clean up
If you’re working out at home, feel free to sweat all over your equipment and then walk away. At a health club, however, keep in mind that other people have to use the same equipment.

There are spray bottles of disinfectant and towels located throughout the facility. Simply spray and wipe off any machines, bars, benches and dumbbells you use. It’s a way to help prevent spreading germs, and it shows respect for others.

5. Working In
At any gym, some pieces of equipment are always more popular than others. You may approach the bench press to see someone else already using it. So what to do? Cower and find something else?

Standard practice at health clubs is to “work in” with the other members, especially on the popular machines. Simply ask, “Excuse me, do you mind if I work in with you?” and the answer is virtually always a “yes.”

After she finishes a set on the bench press, move in and do your set, then make way for her once again. If you change the weight setting on the machine, reset the weight back for the other user. Likewise, be sure to be open to others working in with you.

Remember: at the gym, all members are equal.

6. Return weights
If you’re working out at a club that features free weights, you’ll be moving plates from the racks to the bars frequently.

Be sure to clear your bar and return the weights when you’re finished. Group plates of like weights together: the 45-pound weights go in one stack, the 25s in another and so on. Gym regulars tend to get irked if they notice weights put away out-of-order.

7. Remember why you are there
Exercising is supposed to be fun. There is nothing wrong with chatting with other members and socializing a bit. Just be sure that you don’t become a distraction to others.

Overly loud conversations, horseplay, etc. can interfere with the concentration and workout procedures of other members. Foul language is offensive. Most gyms won’t tolerate this kind of behavior.

8. What to wear
Don’t be surprised if you find that some “trendy” gyms attract more of the fashion-crowd than the serious work-out people: members actually turn up wearing designer workout clothes.

There’s nothing wrong with Underarmor (though some might question the expense) and the like, but there’s also nothing wrong with old shorts and a T-shirt. Just make sure to wear sensible athletic shoes. Beyond that, any old T-shirt or tanktop will do. Just avoid wearing jeans or khakis as they could impede your workout efficiency. After all, the whole point of the exercise is to work up a healthy sweat and the more comfortable the clothes, the more you’ll enjoy your workout.