For beginners, stepping into a gym can be an incredibly daunting task. Rows of machines, unfamiliar equipment, and seasoned gym-goers who seem to know exactly what they’re doing – and can surely tell that you don’t. But don’t worry – everyone starts somewhere, and with a little guidance, you’ll soon find your groove.
The gym is an amazing place to improve your health and wellness, no matter your goals. Whether you’re looking to just feel healthier and move more or you’re training for a defined purpose, being able to utilise a gym as part of your lifestyle can be incredibly beneficial.
The NHS recommends that adults should aim to do gym-based exercises at least two times per week as part of a healthy and active lifestyle.
These tips will help you walk in with confidence and make the most of your time there. Let’s get into it.
1. Set clear goals
Before you even get to the gym, think about what you want to achieve. You’ll see people there exercising for a wide variety of different goals, so make sure to not simply follow the crowd but have a think about what it is you want to achieve. Having a goal will guide your time there and keep you motivated when you’re not feeling it.
2. Pick the right gym for you
Not all gyms are created equal. Some put a big emphasis on health and wellness, others are all about big lifting and some even have a fantastic community vibe with social events. Visit a few in your area to find one that feels comfortable and has the equipment and classes that suit your goals (and the monthly cost to suit your budget).
3. Don’t be afraid to ask for help
Gym staff are there to help you out, so don’t hesitate to ask if you’re unsure about how to use a machine or perform an exercise. You’ll often find that fellow gym-goers are happy to help, too! They’ve all been in your position before, and they still ask for help when they need someone to spot them. It’s the big circle of life.
4. Learn the basics
Take advantage of introductory classes or personal training sessions if your gym offers them – plenty of them do. Their resident trainers can teach you how to use equipment correctly and safely, helping you avoid injuries and build confidence. Mastering the basics early on is a sure-fire way to enjoy your time there.
5. Start with a plan
Walking into the gym without a plan can be daunting, and too many of us have lingered by the treadmills unsure of where to go next. Instead, think of a plan before you get there. You can find lots of different plans online as well, but if you follow tip four, you might be given one by a member of the gym staff. Over time, you can adjust your routine as you become more comfortable – and more fit.
6. Focus on form
It’s tempting to jump straight into that high intensity exercise, but proper form is far more important. Start light, focus on technique, and gradually increase the weight or intensity as you get stronger. This will prevent injuries and build a solid foundation for your long-term health and fitness goals.
7. Wear the right gear
Comfortable, breathable clothing and proper footwear are essential to do your best in the gym. You don’t need expensive gym outfits – but you can splash out if it’ll help motivate you – just something that allows you to move freely and keeps you comfortable during workouts. Sweat-wicking materials are great to keep you cool, and good trainers that fit you well will give you a solid foundation for any exercises you do.
8. Stay consistent
The key to making an impact is consistency. Aim for 1-2 gym sessions a week to start, and you can gradually that as you build the habit into your routine. We find that buddying up with a friend can keep you – and them – on track. But if you’re going it alone, and you have a day when the last thing you want to do is go to the gym (trust us, it’ll happen), remember that even the shortest bouts of exercise can make a big difference (both over time and for short term feelings too!)
9. Hydrate and feed your body
Feeding your body with the right nutrition is vital. Drink plenty of water before, during, and after your exercise to hydrate your body. Fuel up with a balanced snack, like a banana, to keep your energy levels steady, and depending on your goals, you may consider a post-workout shake to support muscle recovery when you’re all done. Feed your body the right stuff, and you’ll feel your best!
10. Celebrate your wins!
You’re starting a new journey – every milestone, no matter how small, is worth celebrating. Even reading this article and choosing to learn more about health and fitness is something worth congratulating yourself for! As you get going, you’ll run for an extra minute, get the hang of a new exercise or just feel a bit more confident walking into the gym – and that’s all amazing. Keep track of your achievements and use them as motivation to keep going. Even the tiniest improvement is still a step in the right direction!
Joining a gym is a great step towards a healthier you. If in doubt, just remember, everyone was a beginner once, and there’s no need to rush or compare yourself to others. Focus on yourself and your goals, celebrate your wins, and most importantly, have fun with it!