HELP! My first time at the gym

There I was, 3 years ago, wearing my brand new sports outfit, a water bottle in one hand and a towel in the other. For the first time at the gym around the corner. No idea what to expect or where to start. I was in there for a total of 10 minutes, didn’t dare to touch a machine, and was already overwhelmed by all the muscular gym bros who knew exactly what they were doing.

Now, 3 years later, the gym feels like home and I can’t imagine being away from it. To prevent your first visit to the gym from being as short as mine, I’m going to help you. With these steps, the first time at the gym isn’t so scary after all.

1. Timing is everything: Run away from the crowds at the gym

Spoiler alert and tip in one: skip the gym on Monday. The gym is packed then and it’s hard to find your own rhythm. So, my tip: choose a quiet time to work out. Early in the morning or around lunchtime are ideal times. You have all the space to discover yourself a bit, without feeling like you’re competing in the Olympics. This is how you avoid crowds at the gym.

2. Don’t overpack, please

Okay, I get it: you want to be prepared. But believe me, you really don’t need 4 different towels and an extra pair of sports shoes. Just take what you really need: your sports outfit, a towel, water, and maybe a sports watch (this one is really great and also simple). If you bring a lot of stuff (I’m not advising against that – it’s your gym bag after all), make sure you have a locker to store everything safely.

3. Plan a mini-route in the gym

Hear me out: Don’t just walk into the gym like you’re going to the moon. First, take a little walk around. See what’s there, explore the space, and check out what machines are available. This not only helps you get used to the setting but also ensures that you don’t accidentally stand staring at the wrong machine for 20 minutes without knowing how to use it. This way, you immediately get an idea of which machines are available. Don’t know how a machine works? Feel free to look it up, or check the instructions that are often posted on the machine. No one will look at you weirdly if you’re figuring out how something works. Here you will find a list of all the machines and what they are used for.

4. What are your fitness goals (it’s okay if you don’t know yet)

Are you going for a cardio workout or would you prefer something more intense? Is your goal to build endurance, or do you want to work on strength? If you don’t know yet, don’t panic. Try to set a goal for yourself and look up matching workouts, that’s your ‘entry’ to the gym. It’s okay not to know exactly what you want yet, but a little preparation can’t hurt.

5. Start small

Go big or go home doesn’t apply in the gym. Seriously: start small. Don’t think you can run for 20 minutes at incline 15 if you’ve never run before. Start slow, even if you’re doing strength training, choose lighter weights. It’s about getting your body used to the new routine and not overloading it right away. Within a few weeks, you’ll feel more at home and can gradually expand your routine. This way, you’ll get better and prevent injuries.

6. Use your phone wisely (or not)

Sure, we can all answer a text between exercises. But it’s really not the intention to scroll through TikTok or Instagram for 10 minutes while occupying a machine. Give others the space to use the machines and don’t linger too long in your phone session. Okay, sometimes it’s good to give your muscles a rest between reps, but don’t watch a whole episode of Gossip Girl...

7. Focus on yourself, not on others

It’s so easy to get distracted by everything happening around you. Those muscular bros who seem to have it all figured out? Focus on yourself. Trust me, no one is looking at you. Everyone is busy with their own workout. You’re there to achieve your own goals, not to compare yourself to others.

8. Make it fun and maybe bring a friend

Working out doesn’t have to be boring. Put on a playlist, find some fun workouts online, or bring a friend. Yes, you read that right: bring someone along. It’s a lot less intimidating when you go together, and you have some extra motivation to keep going.

No time to work out? Bullsh*t! This is how you can work out with a busy life.