Joining Gym Bangkok

[Nicco]

Hi

 

I've been able to sort out much of my lower back pain thru mobility exercises (1hr). I walk / jog five days a week about 60k steps total.

 

The exercises I do have been taken from yt and tt mostly. I do a lot and I feel too many different exercises. YT has so much info and different this and that it makes my head swim.

 

I'm thinking about joining a gym. The gyms on Ratchada 7 seem good value and reviews.

 

How do I learn to use the machine/ equipment properly? Will the staff run me thru or do I need to hire a 'trainer' which at my level seems to be just a demo guy.

 

How about free weights? I can get this info from YT probably as much as from someone who has limited English - my Thai language vocab covers nothing in this domain

 

My legs are ok for now. I want to entirely strengthen and build my upper body.

 

Finally, reading a lot of reviews from the big three fitness centers it all just seems so suspect and scammy

 

Super finally...what is a reasonable price for a Thai trainer for super noob and more advanced.

 

Thank you for your help

[CharlieH]

A decent gym should show you how to use the equipment safely.

 

Explain what you want to work on, and they should be able to guide you.You do not need to hire a trainer.

 

The majority of what you need, can be achieved with a good set of dumbells.Plenty of kits that will include dumbells and bars on lazada, then as youve said use YT. For correct exercise and form.If you want a gym for added social angle, choose one of the nulti- nationals like Fitness First, languages wont be an issue there.

[Hummin]

3 hours ago, Nicco said:

Hi

 

I've been able to sort out much of my lower back pain thru mobility exercises (1hr). I walk / jog five days a week about 60k steps total.

 

The exercises I do have been taken from yt and tt mostly. I do a lot and I feel too many different exercises. YT has so much info and different this and that it makes my head swim.

 

I'm thinking about joining a gym. The gyms on Ratchada 7 seem good value and reviews.

 

How do I learn to use the machine/ equipment properly? Will the staff run me thru or do I need to hire a 'trainer' which at my level seems to be just a demo guy.

 

How about free weights? I can get this info from YT probably as much as from someone who has limited English - my Thai language vocab covers nothing in this domain

 

My legs are ok for now. I want to entirely strengthen and build my upper body.

 

Finally, reading a lot of reviews from the big three fitness centers it all just seems so suspect and scammy

 

Super finally...what is a reasonable price for a Thai trainer for super noob and more advanced.

 

Thank you for your help

Hiring a good PT(personal trainer) can be very helpful if he/she also have physiotherapy education background.

 

The gyms I have visited in Thailand have in my opinion and experience very poor background when it comes to show and be consistent to teach the customers good form especially if you have some chronic issues to deal with.

 

Do your research and choose the right place and PT

 

As much there is exercises to improve your status q, there is also a job to do with your diet, what you eat and drink, as well try to eliminate stress to heal inflammation if that is part of your problem.

 

Swimming, rowing and skierg is better for your back than running, as well long walk at the beach if possible 

 

Good luck

[Moonlover]

18 hours ago, Nicco said:

I've been able to sort out much of my lower back pain thru mobility exercises (1hr). I walk / jog five days a week about 60k steps total.

Congratulations! You've discovered that a regular routine of simple exercises is all that you need to keep fit and healthy.

 

So why waste your time and money on gym membership? Just carry on doing what you have proved works for you.

 

I am a fit and healthy 79 year old with no medical issues whose exercise routine is very similar to yours.

 

Good luck and keep up the good work. 😃

[happydreamer]

Go to a therapist and get on a proper rehab program that you can work into your weekly routines.  Lower back issues come from a variety of things and sometimes aren't related to the back as much as they are to the hip and abdominal weaknesses.

 

Then get into a gym like fitness first and hire a trainer for maybe 10 sessions so they can set you up with a program.  After that if you're the type who doesn't need guidance or handholding then ditch the trainer and just use what you've learned.  Pulling stuff off of YT is good if you have a strong foundation and body awareness and are able to make the muscle /mind connection.

 

Define what your goals are and structure your training so that you run it in cycles.  For example...you mentioned wanting to build upper body, so for 8 weeks work on resistance training.  Make sure your form is correct.  Lower the weight if needed and use proper form, bracing with abs, allowing your muscles to contract and lift the weight as they are meant to.  Dont ego lift, it's not worth it, did it for years.  Fk'd myself good and plenty.
 

Anyhow, work on progressively either adding a rep or weight each session during the 8 week period.  At the end of 8 weeks switch to a different phase, which may be something where you peel back the weight and add in more plyometric movements or band work.  Maybe learn how to work with kettlebells.

 

This is why Im saying get a trainer.  There's tons of ways to get to your goal but you dont know what you dont know.

 

Feel free to reach out to me thru DM if you need help.  I dont train people anymore but I'll advise and answer your questions f you want including places to go for rehab and recovery work.

 

About me...38 years training, played sports entire life, baseball and wrestling mostly.  Have 2 degenerative discs that I train around now.  Rehabbed recently from sciatica. Last year had a double hernia repaired that I got from deadlifting the wrong way.  Used gear during my 30s to get big, ripped, and strong.  Realized in my 40s that was really stupid to do.  Now at 50 its all about training so I can train another day, week, month.  Still taking batting practice once or twice a week

 

Current programming includes, cycling resistance programs, cycling low intensity cardio with high intensity cardio, sprints, agility work, strength and speed.  I train at a couple of different Fitness First Facilities.  Monthly its about 2900.  Trainers there are more...they have packages but if you get the lowest package and take it from there your investment will be minimal.

 

best of luck

[Nicco]

13 hours ago, happydreamer said:

Go to a therapist and get on a proper rehab program that you can work into your weekly routines.  Lower back issues come from a variety of things and sometimes aren't related to the back as much as they are to the hip and abdominal weaknesses.

 

Then get into a gym like fitness first and hire a trainer for maybe 10 sessions so they can set you up with a program.  After that if you're the type who doesn't need guidance or handholding then ditch the trainer and just use what you've learned.  Pulling stuff off of YT is good if you have a strong foundation and body awareness and are able to make the muscle /mind connection.

 

Define what your goals are and structure your training so that you run it in cycles.  For example...you mentioned wanting to build upper body, so for 8 weeks work on resistance training.  Make sure your form is correct.  Lower the weight if needed and use proper form, bracing with abs, allowing your muscles to contract and lift the weight as they are meant to.  Dont ego lift, it's not worth it, did it for years.  Fk'd myself good and plenty.
 

Anyhow, work on progressively either adding a rep or weight each session during the 8 week period.  At the end of 8 weeks switch to a different phase, which may be something where you peel back the weight and add in more plyometric movements or band work.  Maybe learn how to work with kettlebells.

 

This is why Im saying get a trainer.  There's tons of ways to get to your goal but you dont know what you dont know.

 

Feel free to reach out to me thru DM if you need help.  I dont train people anymore but I'll advise and answer your questions f you want including places to go for rehab and recovery work.

 

About me...38 years training, played sports entire life, baseball and wrestling mostly.  Have 2 degenerative discs that I train around now.  Rehabbed recently from sciatica. Last year had a double hernia repaired that I got from deadlifting the wrong way.  Used gear during my 30s to get big, ripped, and strong.  Realized in my 40s that was really stupid to do.  Now at 50 its all about training so I can train another day, week, month.  Still taking batting practice once or twice a week

 

Current programming includes, cycling resistance programs, cycling low intensity cardio with high intensity cardio, sprints, agility work, strength and speed.  I train at a couple of different Fitness First Facilities.  Monthly its about 2900.  Trainers there are more...they have packages but if you get the lowest package and take it from there your investment will be minimal.

 

best of luck

 

Thanks very much for all that. I'll put together a few questions and message you. My lower back pain is pretty much gone with the exercise so uncertain if I need rehab. Appreciated.

[NoshowJones]

On 6/8/2025 at 2:47 PM, Nicco said:

Hi

 

I've been able to sort out much of my lower back pain thru mobility exercises (1hr). I walk / jog five days a week about 60k steps total.

 

The exercises I do have been taken from yt and tt mostly. I do a lot and I feel too many different exercises. YT has so much info and different this and that it makes my head swim.

 

I'm thinking about joining a gym. The gyms on Ratchada 7 seem good value and reviews.

 

How do I learn to use the machine/ equipment properly? Will the staff run me thru or do I need to hire a 'trainer' which at my level seems to be just a demo guy.

 

How about free weights? I can get this info from YT probably as much as from someone who has limited English - my Thai language vocab covers nothing in this domain

 

My legs are ok for now. I want to entirely strengthen and build my upper body.

 

Finally, reading a lot of reviews from the big three fitness centers it all just seems so suspect and scammy

 

Super finally...what is a reasonable price for a Thai trainer for super noob and more advanced.

 

Thank you for your help

What is yt and tt. What is super noob? Have us posters supposed to be mind readers?

[Andrew Dwyer]

2 minutes ago, NoshowJones said:

What is yt and tt. What is super noob? Have us posters supposed to be mind readers?

YouTube 

Tik Tok

Someone who is very inexperienced ( Super Noob )