If you aren’t used to regular and structured exercise, going to the gym for the first time can be daunting. It can take a lot of courage to lace up your sneakers and walk through the front door.
The first thing you should keep in mind is that everyone at the gym is there, more or less, for the same reason you are: to improve health. You might have different goals and focuses, but you are there to build confidence in your body and take care of it.
It might be nerve-wrecking to see different people of all shapes and sizes swarming around you, or to let your eyes gaze across the aisles of different machines and equipment, but no one is there to pay attention just to you (unless, of course, you’ve paid for a personal trainer). So, consider these tips to start your first workout and get acquainted with a gym that can help you meet your fitness goals.
Tips for Beginning Your First Gym Workout
Ask for Information and Assistance
Start at the front desk and talk to a staff member about your gym membership. What does it include? Are there group classes, and if so, do they have a calendar? What do they offer for personal training and/or fitness assessments? If you aren’t familiar with the machines and equipment, ask for someone to give you a quick tour. A good gym staff should be friendly and supportive.
Set Your Expectations
It’s probably not realistic for you to set aside gym time five or six days a week. Recognize that it’s okay to start small. You also won’t lose 10 pounds in a day – or even a week – so don’t feel like you have to overwork your body and come home drenched in sweat with aching muscles. It will take some time to make progress, build muscle, lose weight and see other non-scale changes.
Come Prepared with the Basic Essentials:
- A lock to put your belongings away in a locker
- A water bottle
- A towel to wipe off sweat or lay down on machines
- Ear phones and music to listen to
- A fitness tracker if you have one
Warm-up and Go Exploring
Start your workout with simple stretches to get your blood flowing: arm circles, toe touches, side bends, lunges, etc. After you’ve warmed up for at least five minutes, walk around and try a few different machines. Take notes on what others are doing and how they are using the equipment. Don’t feel like your only option “at this point” is the easy treadmill. It’s fine if that’s what you want to do, but just about every piece of equipment is also beginner-friendly.
Start with Some Basic Workouts Such as:
- 20 bicep curls using a stability ball or free weights
- 2 sets on the leg press machine
- 10-20 minutes at a moderate pace on the treadmill
- 2 sets of 10 reps on the step-up machine
- 10-15 minutes on the elliptical machine
- A set of lunges done on an exercise ball vs the floor
What to Do before Going Home
Once your workout is over, grab your belongings from your locker and re-hydrate. Before you go, stop by the front desk again and ask for any additional information: a schedule of events, a list of extra gym amenities and ways to stay in touch (weekly member emails, social media, etc.).
Then, focus on allowing yourself a recovery period. You might be exhausted, but that’s okay. To refuel, try a post-workout snack or meal with protein for repairing muscle. Try to avoid fatty foods but reach for healthy nutrients. Afterwards, don’t feel bad about taking it easy until it’s time for your next workout. It’s time to recover so you can start again!
