Your first day in the gym can be pretty intimidating.
And if you havent been to the gym in a whileor everyou probably have questions.
So lets talk through the very, very basics.
What is a gym even like inside?
Hey, great question!
There are different kinds of gyms, so there isnt a single, universal answer.
It may or may not have barbells.
Before you head in, check the gyms website.
I would not pay hundreds of dollars for a contract sight-unseen.
When you do this, check out the website for virtual tours and photos of facilities.
Get an idea of what kind of stuff they have.
And finally, log on to Instagram and browse through photos tagged at that gym location.
What do I bring?
you’re free to come to a gym with nothing and still get in a good workout.
You donthaveto do this.
Its okay to walk out the front door still sweaty, and shower at home.
Some small gyms dont even have showers.
Whats the middle ground?
Its also totally fine to keep a few things with you as you walk around.
Most people will probably have their towel, water bottle, and phone with them.
(Check the gym rules, though.)
What do I wear?
Anything that feels comfortable, isnt indecent, and that you dont mind sweating in.
For your upper body, try a T-shirt or tank top.
For your legs, wear shorts, sweatpants, or leggings.
Again, check the gym rules to see if they have any specific requirements.
Some gyms dont want you to take your shirt off, others dont care.
For shoes, any kind of sneakers or comfortable athletic shoes should be fine.
Chucks, running shoes, that sort of thing.
If you get really into this exercise business, you canget picky about shoes later.
For your first day, it doesnt really matter.
So do you just, like, walk in?
There will be some kind of check-in desk.
This can be a separate visit from your first actual workout.
ensure to ask what the normal check-in procedure is.
How do I know what they have and where it is?
it’s possible for you to also combine these approaches.
Usually Ill ask the front desk staff if they can give me a basic rundown of where everything is.
Many gyms will offer a tour.
If you do get a guided tour, use this opportunity to ask any remaining questions you have.
Dont be embarrassed, the whole idea is that theyknowyoure new and theyretrying to help.
What if this whole idea makes me nervous?
Look, the first day is about expanding your comfort zone.
Go at one of the less busy times if that will help your nerves.
Mid-morning, mid-afternoon, and late evenings tend to be slow times.
Check Google Maps to see if it can show you peak hours at your particular location.
Bring a friend, or meet a friend there if you’re free to.
Read up on what to expect.
Youre already doing that, so youre on the right track!
If theres a certain exercise or machine you want to try, look it up on YouTube.
If your gym offers classes, that can be a good way to start.
you’re free to save independent workouts for after the class or for another day.
If youll be on your own, try this:
Walk around the whole gym.
Nobody will stop you or judge you.
Sit on an exercise bike (or the machine of your choice).
Maybe this is enough.
Or maybe you find your confidence building as you pedal.
Like the tour, this is also a good time to get some questions answered.
you might do this if you like, but proceed with caution.
Ive heard too many stories of people having one of these sessions and then feeling terrible about themselves afterward.
So if you decide to go ahead with a session, keep your wits about you.
You donothave to be fit your first day in the gym.
You also dont have to do a really demanding workout your first day.
This is also a good test of your trainer.
Can you give me a routine for my first day?
Although what makes something aroutineis that you do itroutinely.
Try this, which should give you a full-body workout in a reasonable length of time.
(If one machine or station is busy, just skip to the next while you wait.)
Im recommending 10 reps in each set because 10 is an easy number to remember.
Feel free to do more or less if you like.
Do the shoulder press, pullup or pulldown, and the lunges, and then skip right to stretching.
You dont have to memorize everything ahead of time.
Machines almost always have instructions posted on them telling you how to adjust them and how to use them.
It is always okay to bethis guy.
What do I need to know about gym etiquette?
If there are rules about masks, follow them, whether everybody else does or not.
If there are wipes and spray bottles around, wipe down anything you sweated on.
This includes benches and the seats and handles of machines.
Dont forget to throw the wipe away afterward.
you’re free to also put your towel down on a bench or machine as a sweat barrier.
Whatever you use, put it back when youre done.
Its okay to rest a minute, or even a few minutes between sets.
which means that youll take turns using the equipment.
If somebody offers you advice and you dont know how to react, just say okay.
If the advice is about following a gym rule, follow the rule.
If its about how to properly use equipment, like adjusting a safety setting, take their advice.
(We havea guide to responding to unsolicited advice.)
What about the second day?
Its going to be so much easier the second day.
Come in with a plan.
It can be the same as your first day, or something new youd like to try.
If you did a full-body strength workout, the next day can be just plain cardio.
And if you still feel nervous, dont worry, it will get easier every day.
