Navigating the Gym Your First Time: A Guide
Navigating the Gym Your First Time: A Guide
Starting the year determined to be a regular gym-goer? Here's some advice.
Stepping into the gym your first time can feel overwhelming, intimidating and scary. But the strongest version of yourself is on the other side of those doors. I still remember the feeling of walking through the gym my first time — I have learned a lot since then (you can read about my very first workout here) and this article will serve as a guide to make your first time a great experience.
Strategies for a Workout in a New Gym:
1. No One Cares What You’re Doing
And I mean that in the best way. No one cares. Everyone who comes to the gym is focused on their own workout. They are coming to the gym to get their exercises in and push themselves. 99% of people have headphones in (the 1% probably forgot theirs) and listening to music. Many first-time gym goers worry that more seasoned lifters will be staring at them, making comments, etc.. but it’s not the case. Focus on your plan and everyone else will be doing the same.
Even more importantly, no one cares how much you are lifting. Do not lift weights you are not prepared to lift to impress people you don’t even know. Form comes first always.
2. Have a Plan
This is one of the most important things you can do for yourself when deciding to join a gym or walking into a new one while traveling/visiting. Most people’s anxiety over joining a gym comes from the unknown variables: Where do I go? What do I do? A lot of those feelings can be sidestepped if you come up with a plan before you arrive at the gym. Do not wing it. You’ll find yourself standing and looking around at all the options — it will feel overwhelming. Reducing your choices by coming in with a workout plan is the best thing you can do.
3. Understand the Common Zones
There are four major zones in a gym: Cardio, Weights, Stretching/Cooldown, Lockers. Each of the zones is grouped together for ease of use.
Cardio equipment is usually the first zone you see right by the windows — in the above photo you can see all the treadmills and ellipticals on the left side of the gym. As previously discussed in What You Need to Know When Starting, cardio is not the most influential tool when seeking body composition change. For most new people to the gym, cardio equipment feels safe and familiar so gravitating towards the ellipticals makes sense. But the change you are looking for is through resistance training and weights.
Weights are grouped together with a mixture of dumbbells, machines, squat racks, barbells and benches. For most people new to the gym, barbells are intimidating — you do not need to use them when starting. I suggest focusing on dumbbells and the machines. They give you plenty of versatility (you can hit all major movement patterns) and stability which is ideal for newer gym-goers.
The Stretching/Cooldown area usually has some floor mats and foam rollers. It’s a great landing spot when you first arrive to do some stretching/foam rolling. Also a great spot for some dedicated core work if you have some in your program.
Lockers might be out on the main floor or in the locker room of the gym. Some gyms require you bring your own lock with you — make sure you have one if you want to store your stuff securely.
4. Prioritize Compound Exercises
Compound exercises are incredibly effective and time efficient because they require movement around more than one joint simultaneously. They will improve your overall strength, longevity and performance the most. New gym-goers tend to focus on single-joint movements like bicep curls, tricep extensions or lateral raises — which aren’t bad, but you can do more with your time by focusing on compound movement patterns.
The most important ones you should focus on learning and practicing first:
Goblet Squat
Reverse Lunge
Romanian Deadlift
Glute Bridge
Pushup
Dumbbell Row
Plank
5. Adhere to Gym Etiquette
Gym etiquette is a set of behavioral rules that everyone who is a frequent gym-goer learns over time either by observation or talking with others. Etiquette is very standard between gyms, so once you understand them, you’ll be good no matter where you workout:
Put Everything Back Where it Belongs: We are all adults and don’t need someone picking up after us. Put the dumbbells back on the rack, return the foam roller or whatever equipment you use.
Avoid Using Multiple Pieces of Equipment at Once: You are not the only person trying to get a workout in. If your plan is to do a circuit-style training session that requires four different stations with multiple pieces of equipment, go to the gym at a less busy time. There is almost always someone waiting on equipment, especially popular ones like benches and squat racks. Don’t be that person making others wait unnecessarily.
Use the Equipment, Not Your Phone: If you are coming to the gym, especially at a busy time of day, be respectful of everyone’s time and use the equipment in a timely manner. Don’t draft that lengthy response to an email between sets of squats. It’s not the time to be taking selfies or talking your friend on the phone. Take your pre-planned rest period and get to squatting.
Wipe Down Equipment When Done: For most gyms, there are multiple stations with paper towels and cleaning tools meant for everyone to wipe down their equipment when they are finished. This includes the bench if you are using it.
Be Flexible in Your Routine: When it’s crowded, it can be difficult to wait for equipment when it’s being used. This might mean you have to adjust your plan slightly. Example: if you are waiting for a heavy dumbbell to execute goblet squats, you can shift to using the leg press machine instead.
You can always ask the person during their rest time between sets how much longer they have. If they say 5 minutes, do some warm up movement or stretches. If it’s more than 10 minutes, find a way to adjust. Be respectful of other people and never — under any circumstances — is it acceptable to intimidate someone to finish early so you can use the equipment.
Bring a Small Hand Towel: The towel can be helpful during the workout for your own sweat but can be even more helpful by draping it over the bench/equipment you’re using if you have to run to the bathroom or fill your water bottle.
Be Aware of Your Surroundings: This is primarily a safety precaution. Stay aware of those lifting around you. And make sure you are doing what you can to keep others safe, too. Don’t start a set of kettlebell swings if there are people walking in front or behind you. Find a more open space for movements that require the room.
6. Common Itinerary for a Workout
Use this structure to help plan your time in the gym:
(Minutes in the gym)
0-5: Arrive, put things away in the locker room.
5-15: Light cardio/foam rolling to warm up (treadmill walking, easy biking).
15-55: Execute your workout plan.
55-60: Easy stretching/cooldown.
The gym is for everyone, including you.
Everyone has to start somewhere and it’s scary walking in your first time. I’ve been there.
Believe me when I tell you that you won’t regret pushing yourself by committing to strength training.
The benefits extend much past the physical and you deserve all it has to offer.
