A Trainer’s Tips for Getting Started at the Gym

Every regular gym-goer and trainer knows this fact: January is busy with new people getting started at the gym. People make resolutions and flood gyms early in the year. Sadly, many will not stick with their new health routine.

Whether you’re on the resolution bandwagon or picking up a healthy new habit at another time, you need to know the ropes. It can be intimidating walking into a gym for the first time, but it’s essential to take that first step.

Consider these tips and guidelines if you’re a newbie at the gym. Above all, remember that everyone of all sizes and fitness levels is welcome.

A Personal Trainer’s Top Tips for Getting Started at the Gym

There is no doubt that starting a workout routine is a big step. Going to a gym for the first time is a big hurdle for many people because of the intimidation factor.

Check out these pro tips if you’re ready to get fit but still hesitating or nervous about starting. These will help you begin working out safely and effectively while navigating a world that is very new to you.

Talk to Your Doctor

Most healthy people can begin an exercise routine with no significant risks. However, it’s always a good idea to talk to your doctor first. Going from passive to active is a significant change. There may be some good reasons based on your health history to go slowly or avoid certain types of exercises. Find out now rather than later.

Set a Reasonable Fitness Goal

You’ll get the best results from the gym if you start with a specific and realistic goal or set of fitness goals. Too many people start the new year with vague resolutions, like getting fitter, working out more, or losing weight.

Be more specific and give yourself a time limit and something you can measure for a better outcome. For example, you may want to be able to do 20 push-ups in a row by the end of February or lose ten pounds by April. These goals are specific, attainable, and grounded in time. You can also measure them, which means you can see progress, an important motivator for sticking with the gym.

Start with a Professional Trainer

Hiring a trainer is an extra expense, but it is well worth it. Consider getting a package of eight or ten sessions to make your entry into fitness and the gym a little easier.

Chances are, you have no idea what to do once you get to the gym. If you go into this without some pro guidance, you’ll see minimal results at best and get injured at worst. Even if you don’t think you can afford a trainer for the long term, they can help you get started and ensure you can work out safely on your own in the future.

Get a Good Pair of Shoes

You don’t need to spend a fortune to buy a bunch of gear and clothes. You can wear cheap workout gear that doesn’t match if you want. What you need to get started, though, is a solid pair of shoes that fit well. Don’t use a years-old pair that won’t support you. If you’re going to spend money somewhere, let it be on good shoes.

Start Small

This is especially important if you are almost entirely new to exercising. Go too hard too fast and you will get hurt. Start with shorter workouts, bodyweight exercises, and beginner classes. Even if all you do on your first day in the gym is walk on the treadmill, you’re starting right.

Focus on Consistency

You will have good days, bad days, and so-so days on your fitness journey. Even those of us at the advanced level find this to be true. Don’t let the boring or painful days get you down. Don’t feel bad if you skip a day when you just don’t feel up to it. Consistency over time is more critical. Keep up your habit most of the time to see results.

Make Time for a Warm-up and Cool-down

Time is an issue for most people, but don’t skimp on these essential components of a workout. Doing so is a rookie mistake that can cause you pain and training injuries.

This is where working with a trainer really helps. They can design an appropriate warm-up and cool-down routine for you. Plan to spend five to ten minutes before and after your workout warming up muscles and joints and then cooling down and stretching.

Do Both Cardio and Strength Training

You may feel safe sticking with an elliptical machine or bike for your exercise, especially if you have never done resistance training before. But it is so important to diversify.

A complete workout routine for optimal fitness and health includes weight training to build muscle and cardio to develop cardiovascular fitness. Plan to spend at least two gym sessions per week on strength training and do cardio for the rest if you prefer.

Try the Classes

Don’t be afraid to jump into fitness classes if you’re new to the gym. Instructors are welcoming and helpful. They know how to work with beginners and can recommend the best class for you.

Classes are great for a lot of reasons. They’re typically included in your gym membership. They give you a chance to learn new exercises and try something new. You can get to know more of the gym staff this way and make new gym friends who will keep you motivated to return. Of course, classes are also fun.

Be Patient with Results

Results from working out take time and consistency. Be patient, and don’t beat yourself up for not reaching your goals as soon as you hoped. Strength gains and weight loss do not happen in a day. If you’re making any progress at all, you’re on the right path. If you’re not, it may be time to work with a trainer.

Learn Gym Etiquette

Everyone is welcome at the gym, but even newbies are expected to know and practice good basic etiquette:

• Be on time (early) for training sessions and classes.

• Put weights back when you’re done using them.

• Avoid dropping weights, which is distracting and a safety issue.

• Wipe down machines after you use them.

• Give people plenty of space and don’t hog the gym equipment.

• Be flexible and prepared to change your routine if the gym is busy.

• Ask about your gym’s COVID protocols and follow them.

Avoid These Bad Advice Tips for Getting Started at the Gym

There are some unfortunate myths and misunderstandings about working out and going to the gym that keep newbies away or lead them to make damaging mistakes. Avoid this bad advice if you hear it:

• You should already be fit before going to the gym. This couldn’t be more wrong. Gyms are not just for bodybuilders and athletes. They are mostly for people looking to build fitness. Don’t put it off; start getting fit now!

• You don’t need a trainer, even if you’re new. This may be true for some people with fitness experience. But, if you’re new to the gym, work with a trainer, at least initially. Poor form when working out can lead to injury. A trainer will make sure you get a good start.

• You have to use weight machines to get your money’s worth. Weight machines have their place, but they’re not the only way to work out. Also, you need guidance to learn how to use them correctly. Use the space, fitness classes, cardio machines, and free weights, working up to weight machines if you want.

There’s No Time Like Now to Get Started with Fitness

All of these tips and do’s and don’ts are important, but the most crucial factor is simply beginning, now. The longer you wait, the longer it will take to reach your goals. Join a gym and take the first step of going in for the first time.

Do you want to learn more about the science of fitness? Or be the professional who helps people realize their goals at the gym? Enroll now in the ISSA’s Certified Personal Trainer – Self-Guided Study Program for the knowledge and career you’ve always dreamed about.