Thinking about strength training but feeling a little lost?
That makes sense.
Walking into the gym — especially the weight room — can feel like walking into a conversation you missed the beginning of. Lots of equipment. Lots of people who look like they know what they’re doing. And this quiet pressure to not mess up.
Here’s something I wish more people said out loud: everyone starts this way. Even the people who look confident now once stood exactly where you’re standing, wondering if they were doing it wrong.
You’re not behind. You’re just new (or newly back).
Do I need to know what I’m doing before I start?
Not really. You learn by doing it. It’s something you figure out over time — with lighter weights, awkward reps, and a few “wait, is this right?” moments mixed in. But if you want any guidance to ease your first visit, ask a City Fitness team members on the floor – they’ll be more than happy to show you the first step and might even point you to some video content from Thrive coaches!
Bottom line: Confidence doesn’t come first. Familiarity does. And that only happens after you show up a few times. Aiming for 2 visits per week is a great place to start. Remember, progress and strength look different on everybody, and showing up is a success.
Why even bother with strength training?
Because it helps your body feel more capable in everyday life.
It makes things like carrying groceries, standing up from the floor, or moving through your day feel easier. It helps with balance, joint health, and long-term strength. And honestly? It’s good for your head, too. Better sleep. Less stress. A little more confidence.
It’s not always about looking a certain way, but about feeling like your body has your back. Our favorite thing about the City Fitness community is that you can tell folks aren’t just there for the vanity – they’re there for feeling better, living better, and having a home away from home where they can dedicate time to their wellbeing in a community that feels the same. You belong here no matter what your fitness journey looks like!
When should I try weights or machines?
Whenever you’re curious.
Machines are a great place to start — they’re stable and easier to figure out. Dumbbells can come next. Keep them light. Lighter than you think. No one is paying attention to your weights, I promise.
Early on, the goal isn’t pushing hard. It’s getting comfortable in the space and listening to your body.
How much do I need to do for this to matter?
Not as much as you think.
A couple strength sessions a week is enough to make progress. More only helps if you can recover from it. Rest isn’t quitting — it’s how your body actually gets stronger. Aiming for that twice-a-week benchmark is a great starting point, and building a routine for your body and mind from there. You can always get a consult with a Thrive coach if you want professional input.
Any advice to make this feel less intimidating?
A few things our team tells people all the time:
- Warm up, even if it’s short
- Start lighter than your ego wants to
- Take rest days without guilt
- Ask questions — that’s what coaches are there for
- Notice the small wins (showing up counts)
That’s how confidence builds — quietly, over time.
Am I doing this right?
If you’re showing up and giving yourself room to learn, yes.
Strength training isn’t a test, it’s a skill. Skills take time!
You belong here — exactly as you are.
If you want to keep it simple:
→ Download the 15-minute workout template
→ Ask a coach one equipment question on your next visit this week. You got this!