The Beginner’s Guide to Starting at the Gym: Part 1
A personal trainer’s (and one-time beginner’s) guide to stepping foot in the gym for first-timers.I remember the first time I stepped into a gym. I was a freshman in high school, and as part of basketball tryouts, during which I failed to make the team all four years, I had to participate in workouts in the smallest, sweatiest weight room. I had only heard of the terms like, “bench press,” “lunges,” and “deadlifts,” but I had no idea how to perform them. On top of having no experience in the gym, I had to work out with my classmates, who were significantly stronger and healthier looking. Not the best scenario for me. Eventually, I realized most people were supportive and genuinely wanted to see their workout partners succeed. It also seemed like the only person who could embarrass me was myself. (For the record, it only happened once when I accidentally pinched my skin while placing a dumbbell back on the rack.)
Today, my confidence in working out in the gym has increased, but this is still a challenge for others, possibly including yourself. That is why I am offering my two cents on being a first-time attendee at the gym. I want to help you debunk some of the myths portrayed by the media or by those who gave it a shot and then fell off. You will not be the only person going through this right now, especially with gym memberships and attendance skyrocketing. This leads me to my first point:
The Intimidation Factor
Picture this: It’s the first week of January and the gym is crowded with people. Many first-timers or newly registered members are ready to attack their goals.
Someone you may encounter at the gym
Fast-forward two weeks: the gym is half as full as two weeks prior. This may have been a little overwhelming for some people, deciding to quit before they ever get “started.”
This could be one of several factors:
-The amount of bodybuilders or powerlifters with their size and grunts
-The feeling of claustrophobia with everyone packed in like sardines
-The limited amount of equipment that you will be waiting for if you don’t ask to work in
-The thought of everyone focusing on how you work out
I want to address the common misconception about gym patrons. Most people focus on their form and performance. Rarely will anyone mock your movements. If they do, that’s their issue. You might receive form adjustment tips from a trainer, who often roams gyms to assist and engage with potential clients.
To combat those other factors, here are a few tips:
Find Like-Minded Gym Goers
I had a client who felt initially intimidated and nervous by the type of people she saw at my gym: muscular and strong. It wasn’t until she saw others who looked like her working with other trainers and those older than her relating to her struggle that she felt a little more confident in performing sessions there. You will also pick up an accountability team who will playfully mock you for not showing up or being late, but you will feel comfortable throwing those disses back at them.
Those “Intimidating” Figures are Friendlier than You Think
Many of them will come and strike up a conversation, get to know you better, and eventually follow you on Facebook or Instagram. Even if you are an introvert, you will start to feel comfortable around your fellow patrons all looking to build toward their goals. Who knows, you, too, can become the “intimidating” figure you were once nervous around.
Don’t Be Afraid to Ask
If you ask politely, you should have no trouble checking how many sets someone has left on the machine you want to use and if you can work in (alternate sets between people). They would have no problem integrating you unless you ask them rudely. The worst response you can get is a “no.” In that case, be ready to find alternative exercises.
The Life Factor
Let’s talk about another roadblock: life getting in the way. Things happen: you or a family member get sick. It’s snowing and roads are left unplowed. You feel you have no time to work out due to other obligations. The most common scenario is making it through the first or second month. Still, a work or family emergency has you miss one or two trips to the gym, leading to you abandoning your goals and keeping your schedule open for other surprises that may come your way. Here’s what you can do to combat these scenarios:
If You Miss a Day at the Gym, Don’t Sweat!
Driving through extreme weather, especially in January in Cleveland, can make or break your fitness plans! Be ready for alternative solutions.
It’s easy to miss one day and not hop back on the wagon. If you must miss a day at the gym, make up for it by rescheduling your workout to another open day, continuing your workout plan with the next scheduled time, or shortening your workout by combining exercises into supersets (performing two exercises back-to-back without rest or resting after one set of each). This also applies when you are on vacation, especially when paired with your eating habits. Take that week or two to enjoy yourself, but when you arrive home, it’s back to business! Although, I will mention that if your hotel or resort has a fitness center, don’t be afraid to take advantage of it!
Have a Backup Workout Plan
As the snow falls here in Cleveland, the gravitational pull away from the gym is stronger in this scenario. No one wants to risk getting into an accident while driving to the gym in slippery conditions. That’s why if you’re stuck at home, you may want to plan a workout with what you have available. If you have a home gym, you should not have a problem creating a workout. If you are limited, find a quiet and spacious room, put on some music or a YouTube workout, and get it done. During the 2020 Pandemic, I relied on some dumbbells lying around, bodyweight exercises, and some workout DVDs I found, one being CIZE.
Set a Time for Yourself to Get Your Workout In
It’s good to be a supportive family member, but you also need “you” time. If you plan to go to the gym after dropping off your kids or before picking up dinner, stay consistent with that time block, and don’t let anyone interfere. It’s okay to say “no” to some post-work drinks or miss that Cavs game.
Remember Your Why
Remember why you wanted to get fit in the first place. Whether it’s a health- or lifestyle-related reason, this will boost your will and motivation to go to the gym and sweat. Wanting to work for you takes courage and is a giant step to your growth. This is the least you can do to help accomplish what you want in life.
Preparing for the Gym
Now that we know what can deter your experience at the gym, let’s look at what can make it enjoyable and optimal.
Workout Clothing
No one is treating the gym like it’s Fashion Week. While some patrons will wear flashy clothing, which is code for, “I’m there to be seen,” a cotton t-shirt and mesh shorts are just fine. I wear more dri-fit clothing that helps with movement and comfort, but you don’t have to wear anything expensive. It seems like an instinct to wear Lululemon or Gymshark to fit in, but something more affordable, like Old Navy or H&M, is acceptable. Sometimes, it’s the way you perform that matters more than what you wear.
Arriving at the gym is one thing, but preparing to go is more important and leads to working out. Set your clothes and shoes near your bed the night before or pack them in a gym bag near your wallet or keys. You will have a higher chance to head to the gym before or after work. Heck, set your shoes next to your bed so you have a visual and physical cue as you awake.
Good Headphones/Earbuds and Playlists
In addition to preparing your gym clothes, wallet, and keys, a comfortable set of headphones or earbuds should also be ready. It’s the worst feeling when you arrive at the gym and realize you forgot them at home. I also recommend creating a playlist or two (or three but who’s counting) that you can rotate depending on the workout or your emotion as you enter the gym. I have separate playlists for feeling mad, confident, or happy. There are also two advantages to having your playlist: you don’t have to rely on what the gym has on their radio (I’m not a fan of the Classic Rewind channel they have on at my gym) and the beats per minute on your playlist can boost your cadence and performance. The higher it is, the faster you may feel like going.
A Written Workout Plan
The most important of the three is having a workout ready for each day you plan to go to the gym. If you want to work three days each week, create three different workouts to track and write down data and notes. Not having a plan will leave you stuck and lost, causing your will to work to decrease. This can be written by a personal trainer or found in some fitness magazines or books. Just be aware that most workouts are not “One Size Fits All,” meaning the goals of the workout may not align with what you want to achieve. If you need to type them into your phone’s “Notes” app, that’s fine as long as you can find a way to track your progress.
Other Things to Consider Bringing
-A Lock: Most gyms have locker rooms to store your valuables. That $15 lock can save you hundreds (maybe thousands) of dollars. Just remember your combination or key!
-A Towel, Shampoo, and Soap: This is especially important if you are planning to go to work after your early workout or before sleeping.
-Smaller Workout Equipment: I bring resistance bands in case most machines or benches are crowded and in use. It’s a great portable and effective option.
Gym Etiquette Tips
-Make sure to re-rack your weights.
-When performing supersets, keep them in one location rather than crossing to the other side of the gym to complete half of it.
-Wipe down machines after use.
-Avoid hogging equipment during peak hours
-Be mindful of others waiting for machines or spaces, like mats and turf.
Ready to take your first step? Pick a gym, set your first workout time, and write a simple plan for your first week. Let me know in the comments how it goes or if you have anything else that I did not touch on and want to explain further!
Stay tuned for Part Two later this week!
