10 Tips to Make Your First Day at the Gym a Great One

The first time at the new gym is both exciting and scary. It’s exciting because you’ve finally packed your bag and decided to get your body in shape. We must prioritise our health as we’re stressed more than ever, sit a lot, and our diets are mostly poorly chosen. So, if you’re a first-timer at the gym, here’s a list of action steps to take to make your first day a great one. 

Pack clothes you’re comfortable in

The last thing you want to worry about is whether your leggings are too tight or your shorts are too short. Pack clothes you’re comfortable in and which allow you to move freely. You can bend, jump, push, pull, lunge, squat, and extend without worrying about a wardrobe malfunction. You don’t have to wear expensive gym clothes to have a good workout, just remember that. 

Water bottle and a towel

When it comes to personal equipment, a towel and a water bottle are a must. You need to drink water during your workout to keep hydration levels high. A towel is a must for hygienic reasons. Gyms are not as clean as one might want. Also, people don’t use towels or disinfect the gym equipment after using them. So, the best solution is to have a clean towel whenever you go to the gym.

Take a walk around the gym first

Once you arrive, change into your workout clothes, and walk around the gym. Get familiar with the gym layout, areas or workout, exercise machines and the overall gym etiquette. This will give you an overview of the exercise machines, how people use them, which areas are used for free weights, and which for warmups and cooldowns. This will help you feel more comfortable and confident during your workout.

Warm up a bit

Now that you know the gym layout, you can warm up a bit. This is important if you haven’t worked out in a while. Get your blood flowing by walking for 10 minutes on the treadmill first. Warming up is essential to prevent injury and improve performance. Add in some light dynamic stretches, and you can move to the central part of your workout. 

Stick to a thirty-minute workout

You don’t have to go hard for your first time at the gym. You can start your gym routine with a thirty-minute workout. You can do a total body workout to target all the muscles for a while until you move to a split type of workout. Stick to simple and basic exercises, and don’t go hard. The idea is to make your first day at the gym great and return the day after, not to be sore and hurt afterwards.

Give gym equipment a try

For your first day at the gym, you can stick to exercise machines only. Professional gym equipment is great for beginners; you won’t have to think about balance. Also, they are pretty easy to use, and they often have a visual explanation of the machine. You won’t feel as self-conscious if you stick to exercise machines on your first day. There’s time for doing deadlifts and kettlebell swings, and other types of free weight exercises.

Stick to the basics on your first day

Basic exercises like leg extensions, leg presses, chest presses, shoulder presses, tricep extensions, abductors and adductors are ideal for your first day. Stick to three series per exercise and repeat 10 times at your a comfortable weight. You can even repeat the same exercise routine three times a week until you feel stronger to take on a different split. 

Don’t push yourself too hard

The chances are high that you might feel sore the day after your gym workout. That’s why you should push yourself only a little. You want to be capable of leaving the gym when you finish and walking home safely. It’s all about getting used to the routines; slowly, you’ll boost the effort you put in at the gym. 

It’s about consistency

Cosnist6ency gives results in any area of your life. If you’re consistent over time, you’ll improve at a skill. When mastering the gym and the workout routines, it’s about consistency that matters in the end.  Even if you feel sore, go to the gym and do a lighter version of your workout. You’ll feel better after it and be happy that you stuck to your plans to go to the gym. 

Ask for help

If at any moment you feel like you need help, ask someone next to you. You can also look for an available private trainer to help you. Gyms often have someone on the lookout at the gym who’s there to assist you. Many people will gladly assist you or explain how to use a machine. Don’t ask those people with big headphones on, that’s usually the do not disturb sign. 

Lastly, pay attention to how you feel during your workout. It’s okay to cut your workout short on your first day. The idea is to return the next day and the day after and repeat. And remember – no one is looking particularly at you, so don’t feel self-conscious.