In this beginner’s guide to the gym, we’ll talk you through everything you need to know to make your gym visit the best it can be.
If you have never been to the gym before but would love to start, this guide is for you. Or maybe you want to Overcome Gym Anxiety and need a helping hand navigating the often intimidating arena. In this guide, we will go through all the things I learned as an absolute beginner at the gym. If weight loss is your aim, don’t forget to check out our Gym Guide for Weight loss.
First Things First: Beginner’s Guide to the Gym
You need a gym membership. These come in all different shapes and sizes based on the gym experience you want. But don’t forget that luxury experiences cost luxury prices.
A basic gym will have:
- A free weights area. This is an open area with exercise benches and room for mats so that you can use the free weights, like dumbbells, barbells, and kettlebells independent of any machinery.
- Resistance machines. These can be scattered across the gym or in a specific area. These machines work different muscle groups, like thighs, calves, and shoulders, individually. You select a weight appropriate to your strength and then push or pull against the weight.
- Cardiovascular exercise machines. These are machines like treadmills and exercise bikes.
- Locker rooms with shower facilities and restrooms.
- Staff on site most or all of their opening times.
Gym Extras:
- Rooms for classes, like yoga studios and spin classrooms.
- A swimming pool.
- A sauna and jacuzzi
- Personal trainers
Success Alert: Gym inductions are essential for every new gym you attend and I recommend another induction if you haven’t been for a while.
First Time to the Gym, What Should I Bring? (Explained)
- A padlock
- Water bottle -you can check out our recommendations here
- A towel
- Gym bag
- Gym clothes- if you’re getting changed
- Soap, shampoo, makeup – if you’re showering there
- Healthy Snacks if you’re out all-day
- Headphones and personal device – if you want to listen to music or audiobooks
Beginner’s Guide to Gym Clothes
When it comes to dressing appropriately for the gym, there are a few things to keep in mind. First and foremost, you want to wear clothing that is comfortable and allows for a full range of motion. This means avoiding clothing that is too tight or restrictive, as it can hinder your ability to move freely during your workout. On the other hand, clothing that is too loose can also be problematic, as it can get caught on equipment or become a distraction during your workout. I recommend sweat-wicking materials, as they show sweat less than other materials, like cotton.
Beginner Gym Clothes Suggestions
Here’s a selection of gym gear that I wear and some men’s equivalents to give you an example.
Editor’s Choice
Capri Leggings
Tummy Control – Non See Through – With Pokets
Editor’s choice
Under Armour V Neck
Quick-drying – Wicks sweat Dries fast – 4-way stretch
Editor’s Choice
Under Armour Men’s T-shirt
Quick-drying – Ultra-soft – Wicks sweat – Dries fast
Beginner Gym Shoes Suggestions
Another key consideration when dressing for the gym is footwear. You’re going to need good shoes. Running sneakers are a safe bet. You want to wear shoes that provide support and stability, especially if you’ll be doing any weightlifting or other exercises that require balance.
Running shoes are a good choice for most workouts, as they provide cushioning and support for your feet. Running Shoes are comfortable, supportive, and grippy. I recommend something like these:
Men’s
Men’s Running Shoe
- Dynamic heel fit system supports from heel to ankle.
- Tri-star outsole pattern adapts to your step for flexible cushioning.
- Minimal, molded sockliner mimics the curvature of the foot to add support.
- Anatomical heel is rounded to roll with the ground, promoting a more natural range of motion.
Women’s
Women’s Training Shoe
- A flat, stable heel, flexibility under the toes, and side-to-side support so you’re ready to lift, HIIT, conquer a class or get stronger at the machines.
- High-abrasion honeycomb mesh and durable overlays
- The design helps brace your heel for stability during lifting and squats.
- Grippy traction keeps you moving on all types of surfaces you find in a gym.
Gym Etiquette for Beginners
As an absolute beginner at the gym, you might need some guidance on gym etiquette. These are the universal rules for fair and safe behavior at the gym, making the experience more enjoyable for everyone!
Clean up after yourself
Wipe down the equipment after you use it. Gyms provide sanitary products to do this. No one wants to get on a machine slick with another person’s sweat.
Put equipment back where you found it and never leave it in the way of busy thoroughfares. People can get injured falling over free weights and jump ropes so make sure you keep communal places free of your equipment and belongings.
Clean up after yourself: As a beginner, you may not be aware of the importance of cleaning up after yourself at the gym. However, it is crucial to do so to maintain a clean and hygienic environment.
Waiting for Equipment
Sometimes the gym is busy and you might have to wait for equipment. It is okay to ask a person how many reps they have left, just to let you know you are waiting for the equipment. But do not rush anyone or assume your time is more valuable than others. And by the same token, do not spend more time than you need on a piece of equipment when the gym is busy.
Try walking laps of the gym while you’re waiting to get in some extra exercise, one of the writers at Thriverous did a lap of the gym between each set for an extra 2000 steps per day!
Respect others’ space: When you’re working out at the gym, be mindful of others around you and respect their space. Avoid standing too close to someone who is working out or using equipment.
If someone is waiting for a machine, let them work in between your sets. Additionally, if you’re doing exercises that require a lot of space, be sure to do them away from others.
Using Gym Equipment as a Beginner
Use equipment properly: When you’re new to the gym, it can be tempting to try out all the equipment at once. However, it’s important to use equipment properly and follow the instructions provided. This not only ensures your safety but also prevents damage to the equipment.
If you’re unsure how to use a machine, ask a gym staff member or a more experienced gym-goer for help.
Keep the Noise Down
Keep noise level to a minimum: While it’s okay to make some noise during your workout, be mindful of others around you.
Avoid grunting or dropping weights loudly, as it can be distracting and disruptive. If you need to make noise during a particularly challenging lift, try to keep it to a minimum or move to a less crowded area of the gym.
Follow The Gym Rules: Beginner’s Guide to the Gym
Following gym rules is an essential part of gym etiquette for beginners. Every gym has its own set of rules and regulations that are designed to ensure a safe and respectful environment for everyone. As a beginner, it’s important to familiarize yourself with these rules and follow them to the best of your ability.
One of the most common rules at the gym is related to cell phone use. Many gyms have policies that prohibit the use of cell phones while working out, as it can be distracting to others and disrupt the flow of the gym. If you need to use your phone, be sure to step away from the equipment and keep your conversation or text message short.
Another important rule to keep in mind is related to food and drink consumption. While it’s important to stay hydrated during your workout, many gyms have policies that prohibit food or drinks other than water in the workout area. This is to prevent spills and keep the gym clean and hygienic.
Finally, be sure to pay attention to gym hours and any specific policies related to the use of the gym. Some gyms have specific hours of operation, while others may have rules about certain types of equipment or activities. By familiarizing yourself with these rules and regulations, you’ll be able to ensure a safe and respectful environment for everyone at the gym.
Beginner’s Gym Equipment Guide
As an absolute beginner at the gym, the equipment can be intimidating. But don’t worry we’ve got a cheat sheet here for you.
Remember your first time going to the gym you will be using muscles that aren’t used to being used. This will cause aches and pains in the following days as your muscles are repairing. Don’t feel like you did anything wrong. In fact, you did everything right! Your body has to break muscle fibres to rebuild them stronger, this will burn a lot of calories even when you’re not working out simply by your body repairing itself! Pretty amazing right?
Cardio Machines for Beginners
Treadmill
- For walking or jogging at the gym
- This raises your heart rate and burns calories
- Control the speed and incline of your walk to match your needs
- Start slow!
- Use the emergency break to stop the machine if you feel uncomfortable and to avoid extra injury if you slip, fall, or lose your balance
- Suitable for all fitness and experience levels
Exercise Bike
- Like cycling but stationary!
- You don’t need to know how to ride a bike to work out on a stationary bike
- Get a cardio workout while seated
- Raises heart rate and burns calories
- Decide the resistance of your workout to make it easier or harder
- Less impact on joints
- Suitable for all fitness and experience levels
Muscle Building Machines for Gym Beginners
Leg Press
- Easy to use
- Works a large muscle group (Legs)
- Pick a weight that feels comfortable but challenging (you should feel like you can just about do ten)
- Do three repetitions of ten presses with rests between
- The seat is adjustable to accommodate different heights
Converging Chest Press
- Easy to use
- Works three muscle groups
- Improves upper body strength
- Pick a weight that feels comfortable but challenging (you should feel like you can just about do ten)
- Do three repetitions of ten presses with rests between
- The Seat is adjustable to accommodate different heights
Hip Adduction and Abduction
- Seated exercise that is safe for everyone
- Works leg muscles
- Adjustable leg pads
- Pick a weight that feels comfortable but challenging (you should feel like you can just about do ten)
- Do three repetitions of ten presses with rests between
- The seat is adjustable to accommodate different heights
Gym Beginner Workouts for Total Beginners
Below you will find several beginner workout routines for a total beginner looking to get started in the gym.
Warm-up: Before starting your leg workout, it’s important to warm up your muscles to prevent injury and improve performance. Start with 5-10 minutes of light cardio, such as walking on the treadmill or cycling. This will get your heart rate up and help loosen up your muscles.
How to Workout Your Lower Body as a Beginner:
Squats
Squats are a great exercise for working the muscles in your legs, including your quads, hamstrings, and glutes. Start with just your bodyweight and work your way up to using weights. Stand with your feet shoulder-width apart, toes pointing forward. Lower your hips as if you’re sitting back in to a chair, keeping your chest up and your knees behind your toes. Push through your heels to stand back up.
Lunges
Lunges are another effective exercise for working the muscles in your legs. Stand with your feet hip-width apart, step forward with one foot and lower your back knee toward the ground. Make sure your front knee is directly above your ankle. Push through your front heel to stand back up and repeat on the other side.
Leg press
The leg press machine is a great way to work your leg muscles without putting too much strain on your back. Sit on the machine with your feet shoulder-width apart on the platform. Push the platform away from you using your legs, keeping your back flat against the seat. Lower the platform back down and repeat.
Calf raises
Calf raises are a great way to work the muscles in your lower legs. Stand on a step or platform with your heels hanging off the edge. Raise up onto your toes, then lower back down. Repeat for several reps.
Cool-down
After your leg workout, it’s important to cool down your muscles to prevent injury and improve recovery. Stretch your leg muscles by holding each stretch for 15-30 seconds. This will help improve flexibility and reduce soreness.
Remember to start with light weights and gradually increase the weight as you get stronger. Additionally, be sure to listen to your body and take breaks when needed. With consistency and dedication, you’ll be able to improve your leg strength and overall fitness level.
How to Workout Upper Body as a Beginner
Here’s a basic gym workout program for a total beginner looking to get started with upper body workouts:
Chest press
The chest press machine is a great way to work your chest muscles. Sit on the machine with your feet flat on the ground and your back against the seat. Grab the handles and push them away from your chest, keeping your elbows at a 90-degree angle. Lower the handles back down and repeat.
Shoulder press
The shoulder press machine is a great way to work your shoulder muscles. Sit on the machine with your feet flat on the ground and your back against the seat. Grab the handles and push them up above your head, keeping your elbows at a 90-degree angle. Lower the handles back down and repeat.
Lat pulldown
The lat pulldown machine is a great way to work your back muscles. Sit on the machine with your feet flat on the ground and your back straight. Grab the bar and pull it down toward your chest, keeping your elbows at a 90-degree angle. Release the bar back up and repeat.
Bicep curls
Bicep curls are a great way to work your bicep muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keeping your elbows close to your sides, curl the weights up toward your shoulders. Lower the weights back down and repeat.
Tricep extensions
Tricep extensions are a great way to work your tricep muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the weights above your head, keeping your elbows close to your ears. Lower the weights behind your head, then raise them back up and repeat.
Cool-down
After your upper body workout, it’s important to cool down your muscles to prevent injury and improve recovery. Stretch your upper body muscles by holding each stretch for 15-30 seconds. This will help improve flexibility and reduce soreness.
Remember to start with light weights and gradually increase the weight as you get stronger. Additionally, be sure to listen to your body and take breaks when needed. With consistency and
Gym Workouts for Beginners
There are many ways to exercise at the gym. Some people have cardio days and weight days. For beginners at the gym, I recommend doing both cardio and weights together. This helps alleviate some of the repetitiveness and boredom that some people feel at the gym.
Don’t forget to take rest days. Leave at least one day between each gym workout. As a beginner, you may want to leave a few rest days between each gym session as your body adjusts to your new healthy lifestyle!
Always start with a warm-up, this can involve stretches too, but just a 10-minute walk on the treadmill is enough to warm you up as a beginner. No need to go super hard. Just enough to get you sweating a little like a medium brisk walk is fine.
Then do the weights machines above in any order that suits you! We recommend doing three sets of 10 repetitions of the exercise. Take 1-minute breaks in between each set. Make sure the weight you choose, feels difficult by rep number ten, but that you can still complete it successfully. Weight training movements should feel deliberate, so rushing through them is not a good idea. Focus on doing each repetition properly for the best results.
Finish off with some cardio. Hop on the stationary bike and get a sweat on! How long you feel able to do this may depend on your current fitness and how your weight training went. Don’t push yourself too hard. You’re a beginner at the gym after all. You need to build up slowly. But your journey starts here! Well done you!
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