First Time at a Gym? Here’s What to Expect

Now you're ready to go!

4 min

Eine Frau bindet sich die Schuhe zu in einem Fitnessstudio

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By Kristina Lauer
January 26, 2022

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So you’ve decided to go to a gym for the first time and are wondering what exactly to expect? First of all, welcome! It doesn’t matter if your fitness journey is just getting started or if you want to swap your home workout for a gym workout. Your very first day at the gym can be exciting and more than a little intimidating. But don’t worry. Really! Everyone starts somewhere, and most people are far more focused on their own workouts. To help you get started, preparation is key! We’ll tell you what to expect as a newbie in a gym and how to make your first day at the gym a success.

A little tip before you start: Nothing gets you in the workout mood as fast as our Energy Aminos. Packed with essential BCAAs, natural caffeine from guarana, and vitamins, they’re your perfect pre-workout drink. Shake, drink, and hit the gym!

#1 Pack Your Gym Bag

First things first: Pack your gym bag the night before your first day at the gym so you don’t forget anything. For your first day at the gym, you’ll need clothes that are comfortable, breathable, and that you feel good in. Also remember to bring a water bottle, a towel, and a mask. If you plan to shower while you’re there, remember to bring a large towel, shower gel, your can’t-miss hair and skin products, flip-flops, and a fresh change of clothes. For an extra motivational kick, how about making a playlist for your workout and tossing some headphones into your bag?

#2 Have a Plan

Spending your precious time wandering aimlessly from machine to machine without knowing what you actually want to use is never much fun. Before you start your first workout, know your training goals. Ask yourself what you want to achieve with your workout in the long run. Consider making an appointment with a trainer and have them explain the workout equipment, show you some proper techniques, and create your first workout plan. This will help you feel more confident in the gym, avoid injury, and achieve your goals!

#3 Take a Tour On Your First Day at the Gym

An unfamiliar gym can seem like a maze. Where was the leg press again? Is there a functional space where you can do your mobility exercises? Take a look around a bit before you start your workout on your first day at the gym. Don’t feel bashful about asking the staff to give you a tour. And don’t stress. After a few visits you’ll know exactly where to find everything.

#4 Don’t be afraid to ask for help

Not sure how a piece of exercise equipment works? Or you want to adjust a piece of equipment to your body size, but the equipment just won’t give? Just like with your training plan, just ask a trainer for help. It doesn’t do you much good to sit down at a piece of equipment without knowing how it actually works or which muscle is being worked. It’s also important to have the right attitude so that you can perform your best and avoid injuries.

#5 Observe Gym Etiquette

You’re not alone on your first day at the gym or any other day. It’s important to pay attention to your surroundings and treat your fellow gym-goers respectfully. After all, you want the same respect from them. Here are some basic rules for sharing the gym:

Don’t give germs a chance

Always put a towel between your skin and the equipment you’re using and disinfect it after you’re done. Disinfectant and paper rolls are available throughout the gym.

Put your weights away

Lift so hard that you can’t pick your weights back up to stow them away? That’s an absolute no-go! Don’t make a bad impression on your first day at the gym! Some members do it anyway. Be a good role model: Always put your weights away. Plus, even putting the weights away is a bit of extra practice towards building muscle.

Sharing is caring

Depending on the time of day, a gym can get pretty crowded. If you are using a piece of exercise equipment that seems to be very popular during your first day at the gym, it’s thoughtful to offer to take turns between your sets.

#6 Don’t Overdo It

The motto isn’t “No Pain, No Gain.” On your first day at the gym, slow down, use less weight than your max, and focus on your technique. Your best bet: Give your body time to get used to every new load, unless you want to be majorly sore for the next few days and have to postpone your next visit.

Read more: Sore muscles got you after all? Here are some tips on how to avoid or relieve muscle soreness

#7 Focus On Yourself

If you take a look around the gym, you might notice other gym-goers who are in great shape or are lifting serious weights. Don’t be put off. Remember, every fitness journey is individual, so don’t compare yourself to others. They had to start somewhere, too! Take your time, focus on yourself and your own progress, and enjoy your workout. The only person you can and should compare yourself to is yourself. Take note of your progress and watch how you evolve from your first day at the gym to a few milestone points later on.

One final tip: Gym or no gym, nutrition is and always will be an important part of your fitness journey. After your first day at the gym and every day, treat yourself to our Whey Protein or Vegan Protein shakes as your reward and fuel your body with protein*.

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*Protein contributes to the growth and maintenance of muscle mass.

Sources for this article

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