Absolutely. Not everyone is cut out to work with the sick, injured, dying, the elderly demented, the mentally ill, the chronically ill, the physically disabled and their families. Med school adcomms want evidence that you understand what you’re signing up for.
There are so many places you can volunteer: hospital, stand alone clinic (free public clinic, Planned Parenthood, Healthcare for the Homeless, etc), nursing home, group home for the mentally ill or physically disabled, rehab hospital, hospice, cancer treatment center… There’s even some valuable experience to be gained by working on crisis (suicide prevention, rape) hotlines–though you’ll still need direct, hands-on patient experience.
The number of hours is less important than what you learn from the experience of working there. But you should have enough hours to demonstrate that you’re serious about working with vulnerable populations.
Most volunteer jobs require no certification or prior experience, but may require a background check, a TB test and proof of current vaccinations.
You can also gain clinical experience through paid employment. CNA and EMT both require certification, but dietary aide and home healthcare assistant do not.
Research can be clinical or laboratory. It’s done outside of class requirements so in that sense it’s done independently, but you will be working under the direct supervision of members of your research group. Typically you’ll start out doing basic, repetitive tasks–like caring for animals or doing inventories or taking one measurement over and over and over. Once you gain more experience within the lab and you’ve demonstrated your reliability & commitment, you’ll be trained to take on more complex tasks. Depending on your level interest in research, you may even eventually develop your own independent project.
Your research can be in any area. It doesn’t necessarily have to relate directly to medicine. (My older daughter was a physics major who did research in medium energy particle physics. It didn’t prevent her from getting into med school…)
You get started in research by asking your professors–or other professors at your college whose work interests you-- if they will take you on as a volunteer. Treat finding a research position like finding a job–research what projects various professors are working on, read about their work, contact them in person or via email in professional manner and have a CV that highlights any special skills/training, your academic achievements/coursework and any prior work history ready to give to them.
It can sometimes difficult for freshmen to find lab positions because they lack any useful lab skills, even the most basic lab safety skills. Many professors prefer students who have completed a semester or two of basic science labs. So don’t feel that you must find lab position right away.