Going to the gym for the first time can be intimidating if you’ve never gone before. Everybody has to start somewhere though, and it’s great that you’re thinking about taking the first steps to improving your health! Nobody walks into the gym and instantly knows what they should be doing or how they should be working out. They may have read an article like this or had a friend help them when they were just beginning. The point is that everybody starts somewhere, and if you stick to it you’ll start reaping all of the benefits of exercise in no time!
In this guide for first time gym goers, we’ll go over some basic workout routines for beginners, some things you should bring with you, the best times to go to the gym if you want to avoid crowds, and offer some tips that will help you along your fitness journey.
Gym Routine for Beginners
Before you head to the gym for the first time you should have an idea of what exercises you’re going to be doing that day. When you’re starting out, it’s best to not try and get too advanced with workout regimens and stick to the basics.
A simple, full body-split should be what you aim for your first week of exercising, as that will hit all of your big muscle groups and give your body the time it needs to recover. A split workout routine is when you focus on a few muscle groups, usually two, during a workout. The next time you go to the gym that week you’ll do another two, and repeat this cycle until you’ve hit all of the main muscle groups.
We aren’t going to provide specific exercises here, as we don’t want to overload you with information, but there are countless resources online that have lists of good beginner lifts and movements to pick from!
Here are 2 examples of splits you may want to try out for your first week!
Full Body Split: A full body split is ideal for beginners as it eases you into working out and doesn’t get too advanced with what exercises you’re performing. You’ll be doing exercises for all of your major muscle groups on each day, and you should aim for 2-3 sets of each exercise with 8-12 reps a set.
A Full Body Split week would look like:
- Day 1: full body routine
- Day 2: rest
- Day 3: full body routine
- Day 4: rest
- Day 5: full body routine
- Day 6: rest
- Day 7: rest
You can also try a routine where you’re going to the gym more frequently. It might be a good idea to try the 3 day split the first week, and then move onto the following upper / lower body split the next week:
- Day 1: upper body routine
- Day 2: lower body routine
- Day 3: rest
- Day 4: upper body routine
- Day 5: lower body routine
- Day 6: rest
- Day 7: rest
You can adjust your workouts according to how your body feels, so don’t feel like you have to follow these routines to a T. The most important thing is that you’re getting yourself in the gym in the first place!
What to Bring to the Gym
Now that you’ve got your basic first week mapped out, you may be wondering what you should bring to the gym with you. You want your gym experience to be comfortable and enjoyable, so here are some essentials you may want to think about having on hand:
- Comfortable Exercise Clothes: Try and choose clothing that will keep you dry. Moisture wicking fabric is best as it will keep you cool and dry at the same time!
- Quality, Supportive Shoes: A good pair of workout or running shoes is essential to support yourself during exercise.
- Water Bottle: Keeping up with your hydration will not only help you recover, but keep you energized during your session. We can’t stress this enough, you have to drink water!
- Towel: Some gyms provide towels to wipe off machines or dry yourself, but it’s good to play it safe when you start going just in case they don’t.
- Lock: If your gym has lockers, you’ll want to bring your own so you can secure your belongings.
- Headphones: Many gym goers listen to music while they workout to keep themselves focused and motivated.
- Gym Bag: So you can carry all of the things on this list!
- A Friend: If you’re just starting out, it can help to bring a friend along to the gym with you! If they’re just beginning their fitness journey you can help keep each other accountable, and if they’re a workout vet they’ll be able to help you out!
Best Times to Go to The Gym
The best time go to the gym depends on how you feel about just getting started. If you’re nervous and don’t want to be in a crowded gym, you’ll want to avoid the following time slots:
- Early Morning: 6 AM – 8 AM
- Evening: 5 PM – 8 PM
Before work and right after work lets out are when most people get their workouts in, so try and schedule your sessions around these if you’re someone who’d rather workout in an emptier setting.
You may want to think about going when it’s a little busier though just to get yourself used to it! It can be scary, but pushing yourself is a good thing, and you may even meet some helpful gym goers who’d be willing to give you some guidance.
Tips for Beginners
Here are some final tips for beginners that will help you on your journey!
- Warm Up!: You need to stretch and get your body warm before you work out. If you don’t the chance of getting injured is a lot higher than if you’re loose and limber. You don’t want to derail your workout journey just as it’s getting started by getting injured!
- Have Realistic Expectations: Getting in shape and being healthier is a marathon and not a sprint. Don’t expect to see crazy gains or rapid body transformation in just a month or two. It takes a lot of dedication and hard work, but if you stick with it you’ll feel amazing!
- Start Slow: If you find yourself really enjoying working out, you may want to start going to the gym more and more. A lot of exercise can be a good thing, but make sure you’re listening to your body. If you overdo it there’s a chance you could get injured or burn yourself out.
- Consistency is Key: Staying consistent with your workouts is the only way you’re going to see any improvement. Even if you don’t want to go to the gym on a day you’re supposed to, try and get at least a small workout in. You’d be surprised how motivated you get if you just get yourself there!
- Ask for Help: If you’re confused or worried about doing an exercise improperly, ask for help! Everyone starts somewhere, and most people will be happy to help you out. Your gym’s staff are also a great resource that you should take advantage of if you’re ever confused.
Start Your Journey at City Fitness
If you’re thinking about beginning your fitness journey and are looking for a gym with top of the line facilities and a great community, choose City Fitness. We have everything you need to get started and stay motivated so you can become a healthier, happier version of yourself!
Check out our class schedule if you’re interested in group fitness classes at one of our City Fitness locations. Group classes are a great way to meet people in the community! If you have any questions, please reach out to the closest City Fitness to you.
City Fitness is also delighted to offer all newcomers a Complimentary Experience that allows them to come and check out any of our locations for a day at no cost to them. Come take a class and hit up the sauna when you’re done!