A guide to the gym for first-timers
Stepping into the gym for the first time or after an extended break? A little nervous about it? We get it — between squat racks, fitness classes, and trendy gear, the gym can be downright gatekeepy. With the right mindset and a few helpful tips, however, the gym can become your own kind of iron sanctuary and guide you on the path to a stronger and fitter you.
In this guide, we'll explore the essential know-hows for stepping into the gym environment from dealing with first-time gym anxieties to understanding gym layouts.
Embrace the Beginner Mentality
Walking into the gym for the first time can evoke a mix of excitement and anxiety. The clattering of weights, the hum of cardio machines, and the sight of seasoned gym-goers may trigger self-doubt and intimidation, but it’s crucial to acknowledge and navigate this initial anxiety by embracing the beginner mentality.
“I don’t know what I’m doing.”
Understand that everyone, even the most experienced fitness enthusiasts, started somewhere. Allow yourself the grace to be a novice, free from the pressure of perfection. Toss any expectations you have about the “correct” way to go to the gym — there’s no wrong way to exercise.
“I’m worried about being judged.”
The majority of gym-goers are entirely too focused on their own workouts to worry about what other people do. If they take notice, you can bet it’s in a supportive way. There’s a solid chance that someone will judge you at some point, but these attitudes often stem from places of insecurity and don’t reflect on you. In other words, haters gonna hate whether in the gym, at work, at coffee shops, or wherever — if you let judgemental looks stop you from doing what you want, you’re just letting them win.
The Gym by Space
Get to know the gym layout and equipment arrangement. Familiarize yourself with different zones, such as cardio areas, squat racks, and free weight sections so you can navigate the space confidently.
Cardio
Aerobic exercises play an important role in a fitness routine and are the foundation for building stamina and endurance and improving cardiovascular health. Explore various cardio options available at the gym and understand the importance of incorporating them into your workout regimen, such as:
Treadmills
Spin bikes or stationary bikes
Ellipticals
ERG rowers
Machines
The machines section of the gym is a dedicated area equipped with a variety of resistance and cable-based machines designed to target specific muscle groups and provide a structured resistance-based workout. These machines, often arranged categorically, cater to both beginners and seasoned gym-goers, offering a user-friendly alternative to free weights.
Examples include leg press machines, chest flye machines, and lat pulldown machines. Each machine is designed to guide the user through a controlled range of motion, promoting proper form and reducing the risk of injury. The machines typically come with adjustable settings, allowing users to customize the resistance level according to their fitness level and goals. This section can be especially helpful if you’re new to strength training, as it provides a controlled and safe environment to build muscle strength and endurance.
Free Weights
Generally speaking, free weights refer to the areas of your gym that have racks lined with dumbbells and an assortment of flat, incline, and decline benches. In a well-stocked gym, you might also find small pre-loaded barbells and kettlebells.
From classic bro exercises like the bicep curl to strength-building rows or goblet squats, free weights enable you to perform a wide variety of isolation and compound movements. With a solid strength routine, you’ll find yourself spending a lot of time in this space.
Squat Racks and Platforms
You’ll find powerlifters, olympic weightlifters, crossfitters, bodybuilders, and all other types of fitness enthusiasts gathered around squat racks and platforms. That’s because the equipment you’ll find here enables you to perform some of the most classic and beneficial exercises you can perform in the gym, such as squats, deadlifts, power cleans, and more. In these spaces, you’ll usually find:
15kg/33lb and 20kg/44lb barbells
Bumper plates from 5kg/10lb to 25kg/55lb (you can usually drop these on platforms — check with your gym’s policies!)
Steel or iron plates (don’t drop these guys)
From complicated-looking movements to the people who seem to perform them effortlessly, these areas can be some of the most intimidating for gym newbies. With a little research on form and guidance from others (including your platform or squat rack neighbors), you can learn how to pull a smooth-as-butter deadlift or squat to the deepest depths.
Studio Space
Stoked on bodyweight exercises or need a space to stretch your sore muscles? Most gyms have a room or space sectioned off for just these purposes. They usually feature a wide and open space where you can set up a small circuit workout, roll out a yoga mat, skip rope, or do pretty much anything you can think of. Away from the sometimes crowded other areas of the gym, studio spaces are best for warm ups and cool downs.
You might find equipment such as:
Bands of varying strengths/resistance
Pull-up bars
Yoga mats
Yoga blocks
Ab rollers
Foam rollers
Getting the Most From Your Membership
From additional amenities to exclusive classes. maximize your gym membership by understanding its features and benefits.
Support from Staff and Trainers
Whether it's seeking advice on proper form or scheduling a personal training session, support and expertise from gym staff and trainers can significantly enhance your workout experience. Don't hesitate to ask for assistance when needed, such as a tour of the facility, how a machine works, or basic form correction. Many gyms offer free intro personal training sessions and sample workout templates.
Fitness Classes
Joining organized workouts is an excellent way to stay motivated. Instructors can give you guidance and feedback on movements, and fitness classes often cater to diverse fitness preferences and levels. Group classes also present opportunities to meet and connect with other members of your gym’s community, fostering an environment of camaraderie, support, and mutual motivation. Depending on the gym, fitness classes are either included with your base membership or available for an extra fee.
Depending on the type of classes, fitness classes incorporate varying blends of strength, aerobic, and mobility workouts. The most common classes you’ll find in a gym are:
Strength training intro
High-intensity interval training (HIIT)
Barre and dance classes
Yoga
Pilates
Specialized or sport-specific classes, such as weightlifting or powerlifting
Amenities
The gym is more than just machines and barbells. Explore additional amenities beyond the workout area, such as:
Saunas
Relaxation spaces
Lockers
Showers
Complimentary toiletries
Aim for Non-Peak Hours
Some people thrive in hectic environments, but the rest of us mortals perform better in quiet and distraction-free spaces. Opting for gym sessions during off-peak means you can enjoy reduced crowds, which translates to less wait time for equipment and better momentum, intensity, and efficiency throughout your workout. Moreover, having ample space during off-peak hours provides the freedom to explore different areas of the gym without feeling cramped or limited.
7 Tips for Making the Gym Part of Your Routine
Overcome common obstacles, such as lack of motivation, with practical tips to make the gym a seamless part of your daily life.
1. Create Short and Long-Term Goals
Set achievable milestones to keep yourself motivated. Whether it's mastering a new exercise or hitting a specific fitness target, having short and long-term goals provides direction and a sense of accomplishment.
2. Make a Plan
Having a structured workout plan at the gym ensures that you cover the exercises you need to address your short and long-term goals, whether that’s aerobic exercises, strength training, or mobility work. A plan promotes consistency and prevents aimless wandering and indecision, making each workout purposeful, efficient, and effective.
3. Bring the Essentials
Contrary to the images often projected by influencers, you don’t need every gadget or latest trendy gym set to have a great gym session. While accessories can add to the experience, they aren’t the determining factor.
There’s no gatekeeping here — these basics are all you need:
Comfortable clothes
Athletic shoes
Water bottle
Lock for change room locker
Sweat towel
Ideal workout attire should be non-restrictive and allow for full range of motion. If available, opt for breathable fabrics to help regulate your body temperature as well as moisture-wicking materials to wick sweat away.
4. Research Proper Form
Ensure you perform exercises with the correct form to prevent injuries and maximize effectiveness. Research proper form for different exercises or consider seeking guidance from a trainer. Prioritizing form over intensity is key for long-term success.
5. Go With a Friend
Going to the gym with a friend can be motivating, especially for first-timers. The presence of a friend provides a built-in support system, offering encouragement and camaraderie during workouts. Sharing the experience with someone can make the gym feel less intimidating and more enjoyable, alleviating any initial nervousness.
Having a workout buddy adds an element of accountability, as you're more likely to stick to your gym routine when someone is counting on you. Moreover, friendly competition or collaborative workout goals can fuel motivation and push you to challenge yourself. A friend can also serve as a spotter during weightlifting exercises, ensuring safety and building confidence.
7. Practice Good Etiquette
Respectful behavior at the gym contributes to a positive atmosphere. Familiarize yourself with proper gym etiquette, including:
Return equipment when finished
Wear clean footwear
Don’t film or photograph others
Wipe down equipment after use
Be timely
Respect personal space
FAQs
Do I need a personal trainer as a beginner?
While not mandatory, a personal trainer can provide valuable guidance.
What should I eat before a workout?
Consume a balanced meal with carbohydrates and protein 1-3 hours before exercising for sustained energy.
How do I stay motivated in the long run?
Set realistic goals, celebrate small victories, and vary your workouts to keep motivation high.
Can I modify exercises based on my fitness level?
Modify exercises to match your strength and mobility, gradually increasing intensity as you progress.
