I got a free 30 day pass for NYSC and will be using it this month (October). Only problem is i hav enever been to a gym and i have no idea what to do. I will probably continue a membership throughout the winter so that i can keep fit and sane all winter. Any help is greatly appreciated.

Best thing? Sign up for the orientation for the gym. You get a personal trainer taking you through all the equipment, and even though they can't specifically put together a training plan, you can get them to tell you what machines would be best for your goals, then have them take you through those machines so you have a good idea of how to use them.

People don't know about orientation a lot of the time and miss out on the opportunity to get a personal trainer... for free.

Koffee

When you actually "sign up" you get an hour with a trainer who takes you around and shoes you whatever you want. The trial members dont get anything even though if they did they would probably me more apt to go full member.

Then do this- wait until the gym is pretty dead, then go to the trainers who are patrolling the floors and ask them to show you certain machines or moves. They won't know you're a trial member, and they may help, just because they know they may end up with a client (which could happen if you pick up the membership and go for it). I've done that too, and the trainers have been cool.

Koffee

Start out by doing 3 basic full body workouts per week. Rest at least one day between workouts (e.g. Mon.-Wed.-Fri.).

First warm up for 5 to 10 minutes on a bike, treadmill, or stair climber.

Do three sets of 8-12 repetitions for each of these exercises:

Bench Press
Military (shoulder) Press
Lat Pull Down
Leg Press
Leg Curl

Abdominal Exercise: If you use a machine, do about 12 repetitions for the 3 sets. If you do crunches start out with 3 sets of 25 to 35 repetitions, then gradually start adding extra resistance by holding weight on your chest and decrease the number of repetitions.

This should be an adequate workout for the first 8 to 12 weeks.

Squats, Deadlifts, and Bench Presses. Get someone to show you how to warm up and lift.

Check out bodyforlife.com. Simple and effective basic stuff.

If you can afford it use a personal trainer to get the basics down. Form and intensity are the most important factors you (or anyone for that matter) need concern themselves with in the gym. Train yourself early that its not the amount of weight, but your control of it through the entire range of motion that is your goal. If you cant control it, dont pick it up, PERIOD.

Give your connective tissue time to adapt to the weights. Couple of weeks should give them some time to adapt and give you a chance to develop some stability during the excercises. Most importantly, give yourself AT LEAST 48 hours between workouts on the same body part. Just like cycling rest and recovery is where all gains are made.

the big three.....can't beat 'em with a stick!

It's tough to go wrong with these. Add Military Presses for shoulders and back, and bent over rows.

But he will need someone to show him form on these, and it will take some time to get it down.

The "big three" are great exercises but I would not recommend squats and deadlifts to someone that has never lifted before. These exercises take a lot of training to develop proper form; this could be discouraging (and dangerous) to a beginner.

Stick with the simple exercises that I listed above (or similar ones) for the first couple of months. After you gain some strength and your body becomes accustomed to resistance training, the more complex exercises will be easier to learn and much more enjoyable.