Tips For Your First Time Going to The Gym

If you’re new to the gym, it’s normal to feel a little intimidated. After all, everyone else there seems to know what they’re doing, while you feel like a fish out of water.

I’ve been there — multiple times! And I’ve learned that the quicker you can make yourself feel at home, the better your fitness journey will be. With these tips for your first time going to the gym, you’ll be feeling like a fitness pro in no time. So let’s get started!

Things to Know Before You Join The Gym

Before you sign away your soul to the sweat life, make sure you have the following in mind.

Check Your Gym’s Policies

Before you sign up for a membership, make sure to read through the policies regarding gym rules and regulations. Some gyms may have restrictions on what types of workouts you can do or when they are available. There might also be requirements in terms of clothing or equipment that must be adhered to in order for you to be allowed in. Knowing what is expected of you will help you feel more comfortable when setting foot inside the gym.

Know Your Fitness Goals

Before joining any gym, make sure to have a good idea of your fitness goals and how they relate to the services that the particular gym offers. Do some research into each gym’s services and amenities to make sure that they offer the types of equipment, classes, and programs you’re looking for. Knowing what you want to accomplish before joining a gym will help ensure that you are getting the most out of your membership.

Bring The Necessary Equipment

Before heading to the gym, make sure to bring along all of the necessary equipment. This includes comfortable workout clothes, appropriate footwear for different types of workouts, a water bottle, and any other items you might need. Having everything ready to go before you arrive will make it much easier to hit the ground running when you get there.

Familiarize Yourself With The Available Equipment

If it’s your first time in a gym, take some time to look around and become familiar with the different pieces of equipment. Read up on how to use each piece of equipment and ask any questions you might have before you begin using them. This will help ensure that you don’t injure yourself or others while trying something new.

Ask For Help

Don’t be afraid to ask for help if you need it. Most gyms will have staff members available who can answer any questions or provide assistance when necessary. If you don’t feel comfortable asking someone directly, try looking up YouTube videos that demonstrate how to use the equipment properly.

First-Timer Gym Experience & Advice

The gym can be an intimidating place when you’re just starting out but with a little preparation, you’ll soon feel at ease and be ready to start your fitness journey.

Those Gym Membership Pains

Not to be ignored, gym memberships can be a problem for many people. Most gyms force you into signing a 12-month contract. Then, the average person ends up going very few times within those 12 months, or they need to leave the gym and have to pay for nothing.

How do you get around that? You can’t, really. But there are other options.

Firstly, a few select gyms offer monthly contracts (I am at VIVA and they do this), so ask about that first. Otherwise, take a look at the smaller, more private gyms near you and often have much more flexible terms.

If you know you’re going to be able to attend the gym for the year, and have the self-discipline to show up regularly, then your typical Virgin Active or Planet Fitness should be just fine.

What to Wear to The Gym

Wear clothing that is comfortable and breathable but also provides enough coverage to move freely without worrying about what’s showing. Choose shoes that are specifically designed for exercise, such as running or cross-training shoes. Avoid wearing jewelry or accessories that could get in the way of your workout or be damaged.

I personally prefer baggier tops and leggings/gym tights that feel a bit less like they’re showing every line and bump on my legs. But I also really enjoy buying funky print gym clothes that make it just a bit more fun.

First-time Gym Essentials

When it comes to your first time going to the gym, you’ll need some basic items in order to make sure you have a great workout. Here are some essentials that you should always bring with you:

Gym Bag

Investing in a good quality gym bag is essential for transporting your belongings to and from the gym. Look for a bag that has multiple compartments to keep things organized and a comfortable strap for carrying.

Workout Clothes

It’s important to have clothes that are comfortable and breathable yet also provide enough coverage. Avoid wearing anything too loose or baggy as it can get in the way of your workout.

Appropriate Footwear

Shoes that are specifically designed for exercise will provide the most support and cushioning. Cross-trainers or running shoes are usually best suited for gym workouts.

Water Bottle

Hydration is key to a successful workout, so it’s important to bring along a reusable water bottle with you. Be sure to refill it after each session.

A Towel

Bring a towel with you to both wipe away sweat and use as padding on certain stations. This can help prevent slipping and provide extra comfort when necessary.

Music Player

Listening to music while exercising can help motivate you, so having a personal music player (or using your phone) is a great idea.


You’ll need to provide your own lock for securing any personal items you bring with you to the gym. Make sure that it’s a quality lock that won’t be easy to break open.

What to Do at The Gym

-> Start off slow – you don’t need to jump right into a high-intensity workout. Start with low-intensity exercises and activities, such as walking on the treadmill or using an elliptical trainer.
-> Warm up properly – Before starting any type of exercise it is important to warm up your muscles. This will help prevent injury and improve your performance during the workout. Try some light stretching, jogging in place, or riding a stationary bike.
-> Work out a schedule that fits your current life – You also don’t need to go every day, but try to make sure you get to the gym at least three times a week. Make sure it fits in with your usual routine, and you’re not having to move things around too much. That way you’ll find yourself cancelling your gym plans less often.
-> Make sure to cool down after completing each workout – This helps your muscles recover and prevents lactic acid from building up in them. It also helps reduce soreness the next day. Try doing some light stretching or walking for a few minutes at the end of every session.
-> Drink plenty of water – Staying hydrated is essential for keeping your body healthy and performing at its best. Make sure to bring a water bottle with you so that you can stay hydrated throughout the workout.

-> Listen to your body – If something doesn’t feel right, don’t push yourself too hard. Take a break if you need to, take it slow, and stop if you feel pain. Remember that you are in control of your workout!
-> Have fun – Don’t forget that exercise can be enjoyable! Try not to focus too much on the numbers or how “successful” your workout was – just have fun with it. Enjoy the process, stay motivated, and keep working towards your goals!
-> Take a look at classes offered – Many gyms offer classes, such as yoga, Pilates, spinning or boot camp. These can be a great way to get some variety into your workout and have fun while doing it. Try something new and see what you like!
-> Track your progress – Recording the number of reps or minutes completed during each session can help keep you motivated and give you a sense of progress. Use a fitness tracking app, write it down in a notebook, or use the gym’s equipment to track your workouts.

What Should a Beginner Not do at The Gym?

-> Avoid using heavy weights with improper form – You want to make sure that you are doing exercises correctly in order to prevent injury. Start off light and gradually increase the weight when your form is correct.
-> Don’t compare yourself to others – Everyone is at different levels of fitness and everyone progresses differently. Don’t worry about what anyone else is doing, just focus on yourself and your goals.
-> Don’t skip warm-up or cool-down – Skipping these important steps can lead to injury and soreness the next day. Take the time to do them properly – it will make a big difference in your workout.
-> Avoid overtraining – If you find yourself feeling exhausted, weak or dizzy in the middle of a workout, take a break. It could be a sign that your body is overworked and needs to rest.
Don’t forget to eat – Eating before and after exercise is important for fueling your body and helping it recover. Try to have something light like an energy bar or yogurt before your workout and some complex carbs and protein afterwards.
-> Don’t give up – It can be easy to get discouraged if you don’t see results quickly, but don’t let that stop you from working towards your goals.

Where to Find Great Online Gym Support

If you need a bit of extra help or motivation to start and stick with your gym routine, there are plenty of online resources available. Here are some great places to find support:

• Social media channels like Instagram, YouTube, and Facebook – Use these platforms to connect with other gym-goers and get tips from trainers, nutritionists, and fitness professionals.

• Online workout programs – There are tons of online platforms offering everything from personalized coaching to on-demand classes.

• Fitness blogs – Read through informative blog posts for advice on workouts, nutrition, and more.

• Personal trainers – If you need extra guidance or motivation, consider hiring a personal trainer. They can customize a workout plan tailored to your needs and help keep you on track.

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