How To Get Started at the Gym: What To Know

May 6, 2017

For those just thinking about starting a new workout program at a gym, the first time can be intimidating. If you’ve never set foot in one before, or it’s been a very long time since you’ve worked out there, you may not know where to begin.

Thankfully, you don’t have that excuse to hide behind anymore, thanks to this useful guide put together by the experts at MyFitFoods. Read on to learn all about how to get started at the gym.

Why Go to the Gym

In a world where you have plenty of workout options, from YouTube videos to several park trails, why head to the gym? While at-home bodyweight workouts and kitchen-floor push-ups or squats are helpful for a simple workout plan, there are a few reasons to head to the gym.

Actually, there are a number of reasons why you should consider becoming a gym-goer on your fitness journey, including:

Workout Equipment – Not everyone has access to a home gym. While you might have an exercise bike or treadmill collecting dust in your basement, odds are you don’t have any of the other equipment that a gym has to offer. Some of the many options for a professional gym are things like strength training equipment, weight training benches, barbells or dumbbells, bench presses, rowing machines, ellipticals, and more.
The Weather – Have you ever tried working out in the snow? Or the heavy rain? Although some die-hards might do just that to get their heart rate up, everyone else finds it to be very unpleasant. Thankfully, the gym has one thing that those outdoor park trails don’t: a roof. A gym is your best bet if you want a regular workout routine without worrying about the weather.
In-Person Fitness Classes – Not every gym has in-person fitness classes, but many of them do. If you feel like working some yoga, Zumba, or step aerobics into your routine, or want to branch out to swim aerobics, then joining a gym that has these options will save you both time and money. After all, if the gym has everything you need, you won’t have to find an additional fitness center offering the classes you want.
Getting into a Routine – Working out at home can be tough. There are so many distractions, from your kids interrupting you to your spouse asking for a favor. You might find yourself saying, “I’ll get on the treadmill in a half hour,” and then putting that off in favor of a Netflix binge. By working out in a gym, you can get into a routine with dedicated exercise time. This, on top of healthy eating, is your best option for meeting your weight loss or fitness goals.
Professional Trainers – People just starting out at the gym may not feel the need for a personal trainer. After all, aren’t those just for fit attendees? The opposite is true. A personal trainer can help you in many ways. They’ll show you some of the best exercises to start off with, provide tutorials on how to work the equipment, and more. If you’re unsure of how to get started, a personal trainer can set your mind at ease and help you quite a bit.

Getting Started in the Gym

Now that you know why you should head to the gym, it’s time to tackle how to get started. There’s more to being in the gym on that first day than knowing which movements to complete or what routine you should follow to build muscle or get leaner.

To start exercising regularly in your local gym, you first need to become comfortable doing gym workouts.

Take an Introductory Course

Consider taking an introductory course. Some gyms have short courses, led by employees or trainers, that show you around the gym. They’ll tell you where the locker rooms are and give you some tips on proper etiquette.

You’ll get a full tour of all of the equipment and some quick tutorials on how to work all of the machines. If the gym has a workout circuit set up in one room, you’ll hear all about it. These quick introductory courses are designed for newbies, and they’ll tell you everything you need to get started successfully.

Ask for Help

One thing to remember while in the gym is: don’t be afraid to ask for help. No one there will mock you or ignore you, although they might not hear you at first because they have their headphones in.

If you have a question about a machine, need a spotter while lifting weights or resistance training, or have a minor issue, ask the person nearest you. It’s normal to feel self-conscious, but you’re not alone.

They might be able to help or can point you in the right direction. Most people in the gym want to help others as long as the issue is quick to solve. After all, they want to get back to their own workouts.

Start Slow

Remember that you won’t be able to go from couch potato (or something like it) to complete a 5K in 20 minutes or less. You’ll need to ease into things to increase your fitness level.

If you expect too much from yourself right out of the gate, you run the risk of:

Frustrating Yourself – If you don’t meet your goals immediately, what are the odds that you’ll never return? They’re pretty high. Instead, by starting slow and not having any large expectations for yourself, you’ll be in a good headspace, less frustrated, and more likely to turn gym going into part of your routine.
Injury – Trying to do too much all at once can lead to injuries. A sprained ankle, pulled or torn ligament, or broken bone can obviously keep you out of the gym for some time. When this happens, do you think you’ll eventually return to the gym? If you aren’t used to going, you will likely find excuses not to work out. Instead, go slow and try to remain uninjured.

Remember That No One Is Looking at You

When you go to the gym for the first time, you may feel as though everyone in the place is looking at you. They might see you fumbling with the equipment, feeling unsure of how to use the free weights, or worried about making it through that next fitness class. Well, you can rest assured that none of this is true.

The other people in the gym are more concerned with their own workouts, and they most likely don’t really care about what you’re doing unless they’re waiting for you to finish on a machine that they’re using.

Having everyone watching you is one thing that you really don’t need to worry about.

Follow Proper Gym Etiquette

Although people won’t be looking at you during your training sessions, they might notice if you aren’t following proper gym etiquette.

There are a number of silent rules that you’ll need to follow while in the gym, such as:

Wiping Down Equipment – The gym supplies towels and antibacterial spray. Use them. Once you’re done using a piece of equipment, whether a kettlebell or pull-up bar, spray it and then wipe it down with your towel. This will sanitize it for the next person and wipe away any traces of your sweat from your reps. No one wants to touch other people’s sweat, so please follow this rule.
No Cameras – No one wants to be in your gym video or photos. Don’t take pictures of yourself working out in the gym. It’s a major breach of etiquette, and if you take pictures while in a locker room, it could be considered sexual harassment or assault. You don’t want to end up with legal issues just because you want to take a picture of yourself in the gym for your social media followers, who likely don’t care anyway.

Wear Your Headphones

Music can make a workout go faster. This is something that veteran gym attendees know all about. If you have your headset on and a good playlist is going, you’re more likely to finish up your workout and keep up the pace.

Of course, you don’t need to listen to music. Some people prefer sports recaps, talk radio, or even podcasts. There are plenty of ways to entertain yourself while you’re exercising in the gym. Consider using them to make everything go smoothly.