Gym Basics: Your First Visit to the Gym

Ah, to be young and going to the gym the first time!

You lucky dog.

But perhaps you are not feeling lucky? Maybe you're feeling anxious, overwhelmed, uncertain. There are a lot of reasons people are afraid of the gym, and most of them are valid. I am not going to break down ways for you to overcome your fears. There is space for that work, but I am simply going to assume that you have reached a point where the pain of your fear and the pain of poor health or fitness are changing rank.

Going to the gym does not have to be scary

I want to provide some tips to make that first visit more comfortable for you.

Don't plan to get the best workout of your life in on the first visit.

This is all about setting expectations for your first visit.

This is hard for some people. They join a gym and are excited. They are pumped up. They just want to get in there and move weight, or have a full program they want to try.

Or maybe you are at the opposite side of the spectrum, and you are so overwhelmed at the idea of even going and being in that environment that you have been doing everything you can think of the avoid it. You've tried at-home workouts. You bought new shoes. You did research, read a book, watched a video.

By telling yourself you are not going for a "real" workout, just to check things out, you can get over that hump.

If you are new to more formal exercise, resistance training, weights, dip your toe in the water before you try to jump in the pool. This first visit is all about familiarizing yourself with the space and equipment. It does not have to be, nor will it likely be, an amazing workout.

Find people who can help

Whatever size your gym is, there should be staff there. If your gym offers an orientation or meeting with a trainer, and you feel comfortable with saying "no" to what will probably be a sales pitch at the end, then take advantage!

If you don't want to do the whole dog-and-pony show of an orientation, for whatever reason, then skip it. But do find out where staff will reliably be, and where any first aid equipment is. If you are aware of the possibility of injury, you become significantly less likely to be injured! Safety is always the top priority in a gym setting.

Figure out how the gym is laid out

Most gyms, and all professional gyms that I've ever seen, have a rationale for where they put equipment. You're usually going to see an area for cardio machines, and an area for weights. There may be weight machines, there may be a functional area or turf or some big, crazy (maybe intimidating!) constructions with ladders or climbing walls or ropes or punching bags.

Whatever your gym has, just find those two major sections: cardio, and weights.

If the cardio equipment is placed so you have a good view of the whole gym, hop on there. This will serve the purpose of helping you look busy, warming you up, and letting you get your bearings.

If you don't know how to operate a cardio machine, this would be a great chance to engage with the staff without risking a sales pitch. They can get you set up with a bike, elliptical, treadmill, or stair stepper.

If this is all you do on your first visit, that is fine. If this is all you do on your first ten visits, that is fine, too, if that is what you need to build up the habit of going to the gym. Establishing consistency will take you farther than any "perfect" workout. And if you are still working on a baseline of endurance, this is right where you should be.

It's also a really great way to figure out the little details no one ever talks about: what do I need in my gym bag; how long does it take to get there from work/school/home; do I have a water bottle that stays put when I'm on the stationary bike; are there areas where I am more or less comfortable? This is your practice run, and you can slowly build up to more complex exercise. Over time.

Start figure out the weights

If you are a beginner, the only thing you need to find are dumbbells and maybe a cable machine and its various accessories. There will likely be a lot more than this at your gym, so if you are feeling overwhelmed, simplify. Stick to your two objectives:

Dumbbells:

Dumbbells, plus bonus kettlebells!

Cable machine:

There are a lot of variations on cable machines, so be prepared for it to look a little different!

If you feel fine, you're still excited, and have a program in mind, it might be helpful to make a list of the equipment used throughout, and check off what you find. A grown up scavenger hunt! Maybe you will need a bench press, a specific machine, a squat rack, or a particular handle or attachment for the cable machine. Find it now so that you can have a more seamless experience when you are ready to try that first workout.

Find the amenities

Maybe this isn't necessary. Maybe I just like free stuff. But most gyms offer some sort of additional services. Mine has a snack bar, sauna, pool, showers. I know some gyms offer massage machines, smoothie bars, infrared, cold plunges, or climbing walls. If there is even a tiny possibility that you want to use these services, go ahead and find them. Ideally, figure out how to access them (Do you need to sign up for a time slot for massage? Is the snack bar cash only? Do you need to have a special orientation or class to use the climbing walls?) If you think you might need to shower after a workout, really check out the shower room; see if you need to bring a lock from home, or if there is a hair dryer. The little stuff can make a gym habit smooth sailing or a train wreck.

That's it!

No, you don't have to work out the first time you go to the gym. You don't have to feel silly and lost, either. Everyone had a first day. Everyone at that gym went through exactly what you are going through, and are now comfortably working out. You can do it!

If you have any questions, comments, or you still feel intimidated and want someone to hold your hand a little more through the process, feel free to email or message me! I'm here to help.