Cheat sheet for gym newbies

A common New Year’s resolution is to exercise more. However, this can be an overwhelming task in many ways, especially if you are new to exercise.

If you have decided to use the gym as your form of exercise, welcome to the club! The gym has many advantages including the equipment available, group classes and other amenities. Switching to the gym from home workouts helped me take my physique to the next level and allowed me to meet other people who enjoy exercising as well.

For some, the gym can be an intimidating place. Although I had some experience with the gym, I was uncomfortable when I first started going on a regular basis.

Over time, the gym becomes less scary once you develop a plan that works for you. After you sign up for that membership, check out my cheat sheet for gym newbies for a successful gym experience.

Before you go to the gym

Have your gym bag prepped the night before. Preparing your bag for the next workout will make sure everything you need is there and can help with accountability.

Walk in with a plan. This step is not optional. Having a plan for every workout will help you have a productive workout and keep you motivated. I highly recommend working with a certified personal trainer or using a well constructed fitness app.

When I started lifting regularly, I decided to use an app for workouts and to help me become acquainted with the gym. I downloaded the SWEAT app and used BBG Stronger and PWR programs. Check out these suggestions to help you get started.

When you get to the gym

Leave non-essential items in your car or in a locker. Most gyms do not allow you to bring a bag around the gym for safety reasons. If you are using a locker, make sure you have a lock!

Have your headphones and music playlist ready to go. Untangling your headphones and organizing your music takes more time than you realize.

During your workout

Form > Reps. Performing an exercise with proper form is critical to working the muscle properly and preventing injury. If you are not sure if you are performing an exercise correctly, consult a personal trainer.

Limit phone usage during your workout. Not only is a distraction from your workout, but using your phone can add a significant amount of time to your workout.

Keep your workout simple. You do not have to use every machine or do every exercise. I only do 4-5 exercises per session.

Only use the equipment that you need. Avoid taking weights or machines that you are not using right away, especially when the gym is crowded. This is extremely frustrating for other people in the gym.

Choose the appropriate weight. The gym is not a competition. Everyone starts somewhere and you have nothing to prove. I see this often, especially with gym newbies. Using a weight that is too heavy for you can lead to poor form and cause injuries.

Re-rack your weights and equipment. Please put the weights and equipment that you use where it should be, even if you did not find there.

Wipe down your equipment before and after use. Germs were here before the pandemic and they are never leaving.

Be confident and focus on yourself. People are not watching you as much as you think. Just do you.

After your workout

Stretch and drink plenty of water. When you start a new exercise routine, you may experience sore muscles or delayed onset muscle soreness (DOMS) later that day or the following day. For more tips, check out my this post.

Reflect on your workout and progress. Take some time to think about what went well during your workout and what you want to improve. I recommend using a fitness journal. If you are trying to lose weight, taking weekly progress pictures can show changes that the scale might not reflect.

Things gym newbies should invest in

I recommend investing in the following items for the gym:

• Water bottle
• Wireless headphones
• Gym bag
• Lock
• Fitness journal
• Cute workout clothing
• A quality pair of sneakers

Final thoughts

The gym can be an intimidating place for gym newbies but it is a great place to transform your body and develop connections with other gym-goers. I hope you found this guide helpful and cannot wait to see you at the gym!

How often do you workout at the gym?