You finally got a gym membership, and now you’re pumped to start your transformation. At the same time, you’re a little nervous because you’ve never been to a gym before.
Don’t sweat it, friend – Almost everyone feels lost when they enter a gym for the first time. How to start working out at the gym? What to do on the first day at the gym? Where do you even begin?
From helpful tips for getting started to familiarizing yourself with the gym equipment and basic gym etiquette, we cover everything to help you feel more confident.
10 Helpful Tips On How To Start Working Out At The Gym For Beginners
Below are my professional tips that will set you off for a successful start:
Recruit Some Help
Before you contemplate how to start a workout plan at the gym, get some help. Take the guesswork out of your first day by setting up a meeting with the fitness staff. As you’re a new member, they will likely be happy to help you introduce you to beginner gym workout (male or female) plans.
Take A Tour Of The Gym
Most gyms offer tours for new members. Take advantage of this opportunity to see all the equipment and ask any questions like how to start exercising in the gym or how to start working out to lose weight, etc. If you’re lucky, you may even get a few demonstrations!
Read The Instructions
Most pieces of equipment will have instructions on how to use them properly. Take a few minutes to read these instructions before using the equipment. If you need help, you can ask your trainer or anyone around. Gym buddies don’t mind helping out the beginners. Trust me!
Schedule In-Depth Consultation
An in-depth consultation with a personal trainer or a health coach can help you figure out your reason for joining the gym. After that, they can begin showing you how to achieve your goals.
Start With Basic Equipment
If you’re new to exercise, start with basic equipment such as treadmills, stationary bikes, and ellipticals. These machines are easy to use and provide a good cardiovascular workout.
Have Some Fun
The key to starting any workout plan is finding exercises you enjoy. You’ll probably lose motivation if you’re not having a good time and just going through the motions because someone told you to. And we all know what happens when motivation dips – yep, you’ll quit.
Have A Plan
Having a plan is crucial when you’re just starting. Knowing what you’re supposed to do when you hit the gym will prevent you from wandering around like a lost puppy or feeling self-conscious about not knowing what you’re doing. A plan will help you focus and make the most of your time at the gym.
Don’t Overdo Anything
don’t make the mistake of thinking you have to go balls to the wall at the gym every day. It’s a surefire way to burn out and quit within a week.
You’re starting a lifelong habit here; don’t try to make up for months of inactivity in one workout. Get your heart rate up, break a sweat, and leave some in the tank. Trust me; your body will thank you.
Try Group Fitness
Joining a group fitness class is a great way to push yourself to the next level without feeling awkward. Plus, you’ll have the added motivation to be surrounded by a group of people working towards their goals. And who knows, you might make a few gym buddies while at it.
Gradually Progress To More Advanced Equipment
As you become more comfortable & confident in the gym, you can gradually progress to more advanced equipment such as weight machines and free weights. Just be sure to use proper form and technique to avoid injuries.
9 Most Common Gym Equipment Every Beginner Needs To Know
Here’s the rundown on some of the most common gym equipment you’ll see at most fitness centers:
This machine lets you walk or run in place. It has a belt that moves beneath your feet as you go. You can adjust the speed and incline to make your workout harder. Treadmills are a great way to get your heart rate up as a warm-up exercise.
This is a bike you use to ride in place. It has a padded seat and pedals that you use to simulate the motion of riding a bike. You can adjust the resistance to make your workout harder. Stationary bikes are a low-impact option for cardiovascular exercise.
This is a stationary machine you use to walk or run in place. It has two-foot pedals that you stand on and pushes with your feet to simulate walking or running. You can also hold onto the handlebars to work your upper body. Elliptical machines provide a low-impact cardiovascular workout.
This machine lets you simulate the motion of rowing a boat. It has a seat that you sit on, a set of handlebars that you hold onto, and foot pedals that you push with your feet.
As you move the handlebars and pedals, the machine provides resistance to simulate the feeling of rowing through the water. Rowing machines provide a full-body workout.
These machines are designed to let you lift weights using a specific range of motion. They typically have a seat or bench that you sit on and a set of handles or levers that you push or pull to lift the weight. Weight machines can help you build strength and tone your muscles, and are often adjustable, so you can increase the weight as you get stronger.
Free weights include dumbbells, barbells, and kettlebells. They allow you to lift weights using a variety of exercises and can help you build strength and tone your muscles.
- Dumbbells are small, handheld weights that you can use to perform activities such as bicep curls and shoulder presses.
- Barbells are long bars with weight plates that you can add or remove to adjust the weight.
- Kettlebells are weighted balls with handles that you can use to perform exercises such as swings and squats.
This is a weighted ball you can use for various exercises to improve strength and balance. You can use a medicine ball to perform chest passes and Russian twists. Medicine balls come in various weights and sizes, so you can choose one that’s appropriate for your fitness level.
This is a large, inflatable ball that you can use for various exercises to improve balance and core stability. You can use a stability ball to perform crunches and push-ups. Stability balls come in different sizes so you can choose one appropriate for your height.
Come on, everyone knows a yoga mat. It’s a thin, padded mat used for yoga and other exercises involving floor work. Yoga mats provide a comfortable and stable surface for activities such as planks and downward-facing dogs.
Follow Basic Gym Etiquette
- Please clean up after yourself: Nobody wants to work out in a dirty gym, so make sure to wipe down your equipment after you use it. Bring a towel and some disinfectant spray with you and use them to clean off any sweat or grime.
- Respect other people’s space: The gym can be a crowded place, so make sure to respect other people’s space. Don’t hog a piece of equipment or stand too close to someone while they’re working out.
- Use headphones: If you’re going to listen to music or a podcast while you work out, make sure to use headphones. Nobody wants to hear your music blasting through the speakers.
- Re-rack your weights: If you’re using free weights, put them back when you’re done. Nobody wants to trip over a stray dumbbell or barbell.
- Follow the gym’s rules: Every gym has its own rules and regulations, so follow them. This includes things like not dropping weights or grunting too loudly.
How to start going to the gym alone?
Like everyone else. Research gyms in your area and choose one that meets your preferences. Determine your fitness goals and what types of workouts you want to focus on. Finally, set a workout schedule and pack a gym bag with everything you need.
What should a beginner do at the gym?
As a beginner, start slowly and focus on getting comfortable with the equipment and building a basic fitness routine. Be bold and ask for help from a personal trainer or gym staff member to ensure proper form and technique.
How should I start my first workout at the gym?
Start with a warm-up to get your muscles and heart rate prepped for exercise. Then, try low-impact cardio machines such as a treadmill or stationary bike, followed by basic strength training exercises. Remember to cool down afterward and stretch.
How long should you work out at the gym as a beginner?
A good goal, for a beginner, is to aim for at least 30 minutes of exercise 3-4 times per week. As you become more comfortable and confident, you can gradually increase the duration and intensity of your workouts.