What to Expect When You Visit the Gym for the First Time

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The first day at the gym can be pretty intimidating. I remember spending an entire semester confined to one side of the university gym because the other room was, I don’t know, terrifying. And if you haven’t been to a gym in a while—or ever—you’ll probably have some questions. So let’s cover the basics.

What does the gym look like inside?

Hi, great question! There are different types of gyms, so there’s no one-size-fits-all answer. I’ll assume you’re going to a so-called “commercial” gym, which caters to a wide range of people and has a selection of cardio equipment, strength training equipment, and free weights. They may or may not have barbells. Planet Fitness, Crunch, LA Fitness, Gold’s Gym, and 24 Hour Fitness all fall into this general category. If your gym is located in a community center or YMCA, it may have slightly more or fewer features, but it will likely be similar to what I’ve described.

Before heading to a gym, check their website. Most offer a free first day or week, allowing you to explore the facility and try out a workout or two before committing to a membership. Some gyms may make it difficult to cancel your membership once you’ve signed up, so don’t rush. Take advantage of these free trials.

While you’re doing your research, explore the website to see virtual tours and photos of the facilities. Get a sense of what they have. Look at photos on Google Maps; you might even find a Street View-style virtual tour of the interior. Finally, head to Instagram and look at photos tagged with the gym’s location. This will give you an idea of ​​the equipment available, how people work out, and the atmosphere to expect.

What do I need to take with me?

You can show up to the gym with nothing and still get a great workout. The only absolute requirement at some gyms is clean shoes. (Some gyms prohibit street shoes and expect you to change into clean ones; others don’t care, or the rule only applies in winter.)

On the other hand, people often pack a full change of clothes, as well as plenty of toiletries and supplies for showering and changing after a workout. You don’t have to do this. It’s perfectly acceptable to leave the gym still wet and shower at home. Some smaller gyms don’t even have showers.

Where’s the happy medium? I’d take these things with me the first time I go to a new gym:

  • A bottle of water

  • A small towel (for wiping off sweat), unless I’m sure the gym provides towels.

  • Headphones

  • A clean (or more or less) pair of shoes

  • A bag for carrying everything you need.

  • A combination lock is useful if you plan to lock your belongings and are unsure if the gym lockers have built-in locks.

What should I do with my things while I’m there?

If you have a lot of things, like a coat and bag, you can put them in a locker. It’s also perfectly fine to take a few things with you when you’re out and about. Most people will probably take a towel, a bottle of water, and a phone.

It’s usually okay to carry a small bag at the gym and simply place it next to a machine or bench, as long as it doesn’t get in anyone’s way. (However, check the gym’s rules.) Since this can be inconvenient, another popular option is to store your water bottle in a case with pockets for your phone and other small items.

What should I wear?

Anything comfortable, non-intrusive, and that you don’t mind breaking a sweat in will do. A T-shirt or tank top is fine for your upper body. Shorts, sweatpants, or leggings are ideal for your legs. Again, check the gym’s rules to see if they have any special requirements. Some gyms don’t allow you to take your shirt off, while others don’t.

As for footwear, any sneakers or comfortable athletic shoes will do. Converse , running shoes , and the like. If you get serious about sports, you can be picky about your footwear later . On the first day, it doesn’t really matter.

So you just walk in?

There will be some kind of registration desk. If this is your first time here, you’ll likely need to talk to someone about a trial membership or purchasing a day pass. This may be a separate visit from your first workout. Be sure to check the standard registration process. In many cases, you’ll need to scan your phone or show a key card upon entry, after which you can do whatever you want.

How do I find out what they have and where it is?

You have two options here: you can simply wander around the gym and check everything out, or you can ask for a short tour or an introductory program for new members. (They might even offer this before you ask.) Keep in mind that they may try to push additional services on you, like personal training or something else; it’s okay to decline.

If you’re offered a guided tour, take this opportunity to ask any remaining questions. Don’t be shy; the main thing is that they know you’re new and will be willing to help . Even if there’s no tour, you can still ask basic questions at reception, such as, “How do I get to the locker room?” or “Do you have squat racks?”

What if this whole idea scares me?

Look, the first day is all about expanding your comfort zone. If you can walk into the gym and not run back, you’ve already accomplished something, and the second day will be much easier. Here are a few things that usually help:

  • If it helps you calm down, go there at a less crowded time. Mid-morning, mid-afternoon, and late evening are usually quiet periods. Check Google Maps to see peak hours for your specific location.

  • Take a friend with you or, if possible, meet them there. Even if you’re both new and don’t know anything, you can be new and inexperienced together .

  • Read up on what to expect. You’re already doing this, so you’re on the right track! If you want to try a specific exercise or machine, search for it on YouTube.

  • If your gym offers group classes, that can be a good start. During a class, you’ll arrive with a clear plan of where to go and what to do. You can save your independent workouts for after the class or another day.

If you are alone, try the following:

  1. Walk around the entire gym. Look around. No one will stop you or judge you. You don’t even have to pretend you know where you’re going; if someone asks, “How can I help you?” you can simply answer, “Oh, I’m new here and just looking around.”

  2. Get on a stationary bike (or any other exercise machine of your choice). Ideally, choose one that faces the main gym area so you can get a better idea of ​​what equipment is there and how people use it. Use this machine until you decide on your next steps.

  3. Perhaps that’s enough. A typical cardio workout lasts 20 to 30 minutes, so you could simply ride the exercise bike for half an hour and then go home.

  4. Or maybe you’ll feel your confidence growing as you pedal. After five or ten minutes (a typical warm-up time), dismount and look at the dumbbells, machines, or anything else that catches your eye.

If you wish, you can take advantage of a free personal training session, but beware of people pushing additional services.

Most gyms offer personal training for an additional fee. To attract new members, they may offer a free trial class or fitness test with one of their trainers. As with a tour, this is also a good time to get your questions answered.

You can do this if you want, but be careful. Some gyms and trainers are great, but others will take advantage of this opportunity to push you through intense workouts, leaving you feeling out of shape and feeling like you need their services to get back into shape. I’ve heard too many stories of people feeling terrible after such workouts.

What do you think at the moment?

So, if you do decide to sign up for a workout, be careful. You don’t have to be in great shape on your first day at the gym. You also don’t have to do a super-intense workout on your first day. If the trainer forces you to do something you’re uncomfortable with, you don’t even have to explain why you feel that way. You can simply say, “You know what, I don’t think I’m ready for this right now,” and ask to move on to the next exercise. This is also a good test of your trainer. If they try to force you to do something you don’t like, you’ll likely be uncomfortable working with them.

And, of course, never sign up for anything you’re unsure about. If they tell you you’ll get a better deal if you join now , that’s a hint they’re only recruiting people under pressure, which probably means the offer isn’t very good. If you do sign up for a package, read the fine print carefully to make sure everything they say about cancellation is actually spelled out in the contract. (Overwhelmed by information? It’s best to just say “no” now. You can always sign up later.)

Can you tell me what my first day at work will look like?

Of course! Although a routine starts with doing it regularly . So, I’ll give you a workout plan for the first day, and you can even repeat it a few times, but ultimately, you’ll need a program that includes long-term plans.

Try this—it’ll give you a full-body workout in a reasonable amount of time. If one machine or station is occupied, simply move on to the next one while you wait.

I recommend doing two sets of each exercise because this will give you a good opportunity to test your strength without causing severe muscle soreness the next day if this is a completely new exercise for you. I recommend 10 reps per set because 10 is an easy number to remember. You can do more or less if you prefer.

If you want an even shorter workout, split it in half. Perform overhead presses, pull-ups or lat pull-downs, and lunges, then immediately move on to stretching. Next time, immediately after your warm-up, do the dumbbell bench workout and continue from there.

You don’t have to memorize everything in advance. Exercise machines almost always come with instructions explaining how to set them up and use them. It’s also perfectly fine to search for exercise videos on your phone or keep notes on your phone or paper about what you did. You can always be that guy with the notebook .

What do I need to know about gym etiquette?

  • If you have wet wipes or spray bottles on hand, use them to wipe down anything you’ve sweated on. This includes benches, seats, and machine handles. Don’t forget to throw the wipe away after use. You can also place a towel on the bench or machine to protect it from sweat.

  • Whatever you use, put it back when you’re done.

  • You can rest for a minute or even several minutes between sets. (For example, you just did 10 bench press reps and now sit on the bench for a few minutes before doing the next 10 reps.) But don’t sit there longer than necessary.

If someone is using what you need, you can ask, “How many sets do you have left?” If the answer is “lots,” you can ask, “Do you mind if I work for you?” This means you’ll take turns using the equipment. If someone asks you these questions, be honest about how many sets you have left (you can ask them to wait) and offer to work for them if that’s more convenient.

If someone gives you advice and you’re unsure how to respond, simply say, “Okay.” If the advice concerns following gym rules, follow them. If it concerns using equipment correctly, such as adjusting safety settings, heed the advice. On the other hand, if it concerns performing an exercise correctly, the decision is 100% yours: whether to try the suggested method or go back to what you were doing before. (I have a guide on responding to unsolicited advice .)

What about the second day?

On the second day, everything will be much simpler. You’ll know what’s available, where to find it, how to check in, and how to find a place for your belongings.

Come with a plan. It can be the same as the first day, or something new you’d like to try. If you’ve already completed a full-body strength workout, you can just do cardio the next day. And if you’re still nervous, don’t worry, it will get easier with each passing day.

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