Your First Gym Session: What to Expect
Your first gym session doesn’t need to be complicated. In fact, we think it should be as simple as you can make it.
This guide walks you through how to prepare, what happens when you arrive at The Gym Group, and simple ways to start exercising so you can feel more confident from day one.
Three key takeaways
- Your first gym session is about showing up and getting comfortable. Progress comes with consistency, not perfection.
- A little preparation goes a long way. Bringing the right kit and having the right mindset can help you avoid feeling overwhelmed.
- Take it slow, ask for help when you need it, and remember everyone starts somewhere.
How to prepare for your first session
A bit of preparation can improve your confidence when you first step into the gym.
For example, if your gym is open all hours, there may be times when it’s unstaffed. So, if you’re uncertain about using the entry pods or machinery, and want to speak to someone in person, try and plan your first session during the day.
Mental preparation, meanwhile, can be just as important as making sure you’ve got the right equipment (like comfortable clothes and a water bottle).
Don’t put too much pressure on yourself, and aim for realistic, simple goals, like spending 5-10 minutes on the treadmill. Going to the gym is a marathon, not a sprint, and improvements to your fitness and wellbeing take time.
Simple preparation checklist
For your first time, it’s best to keep things simple. To help out, we’ve got a checklist of things you can bring that should keep your covered for your first session:
- A bottle of water: working up a sweat and getting out of breath is to be expected, so making sure you can stay hydrated is a must.
- Suitable, comfortable gym clothes: having gym wear that fits nicely and is breathable makes a huge difference when you’re working out – no one wants to feel restricted or have clothes sticking to them.
- Trainers: the same logic applies to your footwear. You’ll want a pair of trainers that are light and breathable.
- Hand towel: while most gyms have cleaning stations with blue roll and a disinfectant spray, taking a hand towel both for yourself and the equipment you have used is generally good etiquette in the gym.
- Headphones: these are definitely an optional choice, but for some people, getting the right music can be a huge motivator and help them stay focused on their workout, blocking out the noise of their surroundings.
If you’re not arriving at the gym in your gym wear and are bringing a rucksack or gym bag, then you’ll need to bring a padlock to use the lockers. However, if you do forget, then most Gym Group sites sell padlocks in their vending machines.
Booking a Kickstart session
Ahead of your first visit, you should strongly consider booking in a Gym Group Kickstart session. These are free, one-on-one sessions with a personal trainer that are designed for first-time visitors. In your 30 minutes, you’ll get:
- a gym walkthrough/tour
- personalised advice and tips
- a clear plan based on your goals
- demonstrations on how to use machines and free weights safely
You can book a session ahead of time or look for one of the friendly and approachable staff members when you’re at the gym. If you’re lucky, they may be able to give you a hand there and then!
What to do when you arrive
When you first arrive, you’ll notice that to get into the gym, there are entry pods. These are how the gyms keep track of how busy each location is (which you can see ahead of your visit on The Gym Group app).
Getting in is easy. Enter your code into the keypad and step into the pod. The doors will close behind you and open in front of you. Step out and you’re now in the gym! If you’re struggling with this, then there are usually staff nearby to help.
First steps inside the gym
If you’ve got a bag, then the first thing you’ll want to do is put it in the locker room. If you’re struggling to find them, a member of staff should be available to point them out.
Assuming you’ve not booked a Kickstart session, the next thing you’ll want to do is take some time to look around! There’s no rush to get straight to the nearest machine and start exercising. Take note of things like where your cleaning stations are, how the gym is laid out, and which machines are busiest.
After you’ve had a look around, it’s time to get started. We generally advise beginning in a quieter area of the gym, as it can be less intimidating. Try and start with some light movement, especially if you haven’t exercised in a while, to give your body a chance to warm up.
Simple beginner gym plan
For most beginners, getting in the gym and getting used everything is the most important part of their first session.
The activities with the lowest barrier to entry in a gym usually involve cardio, so looking for treadmills and exercise bikes can be an effective way to start as you get more comfortable.
Example first session plan
For your very first session, keeping it simple is your goal. If you’ve had your Kickstart session and you feel confident about following the personal trainer’s advice, that’s great. Otherwise, your first session may look something like:
- 5 minutes light stretches: Loosening up and stretching before you do any form of exercise is good to get more blood to your muscles and avoid hurting yourself.
- 5-10 minutes cardio: Getting on a treadmill for a short walk, or even an exercise bike for a light ride, is a great way to get started, whether you’re beginner or not. This helps get your blood pumping and gets you in the exercise mindset.
- 10-15 minutes basic machines: Simple and easy-to-use machines are where you should start. And don’t run before you can walk. For example, be sensible with weights, and focus on your form, not how much you’re lifting.
Your first session doesn’t need to be anything more than 20-30 minutes. Any time in the gym is better than none at all, and you can use the full 5-day pass to figure out how long a session should be at this stage in your journey.
Who to speak to if you need help
Members of staff are your go-to support if you’ve got any issues when at the gym. They’re there day-in and day-out, and can help you out in a friendly, non-judgemental way.
When to ask for support
No question is too small. You may want to ask for help if you:
- are unsure on how to operate a piece of equipment
- want to know when classes run
- are confused on what you should be focusing on
Ultimately you should ask for support at any time you need it. You’re not the first new person staff have helped at the gym before, and you’re probably not even the first newbie that day.
Managing gym anxiety
Gym anxiety is way more normal than you might think. After cost, lack of confidence or knowledge are some of the most commonly reported reasons why people don’t go to the gym at all.
But one of the most important things to understand about going to the gym, is that people are there to focus on themselves. While it can feel like there’s a lot of eyes on you, people are there to work on their own journey.
Tips to feel more comfortable
Here are some tips to help manage your nerves ahead of your first session:
- Go during a quieter time: you can see how many people are in the gym at any time with the Gym Group app, so you can choose when is right for you.
- Stick to shorter sessions: if you keep to 30 minutes at the start, you can slowly build up your confidence, while visiting the gym in manageable chunks. .
- Bring music or a podcast: this can help create your own personal bubble, giving you something else to concentrate on instead of just working out.
How to make the most of your 5 free days
To get the most out of your pass, it’s best to:
- Plan when you start: Your 5-day pass gives you access to the gym across consecutive days, so try and activate your free trial when you’ve got a free week.
- Go multiple times: Ideally you want to build up a routine, so going at least two or three times during the 5-day window will help you get used to the gym environment. But remember, you don’t need a marathon session – 30 minutes is enough!
- Focus on a consistency, not intensity: A simple plan that you can do consistently is better than an intense workout regime that might leave you sore and reluctant to go again.
- Try different things. By going at different times throughout the day and using as many machines as you can, you’ll get a better understanding of what works for you.
- Focus on building your confidence: Avoid pushing yourself too hard and instead focus on feeling more comfortable in the gym. This will help you keep coming back once your free pass ends.
Frequently asked questions about your first gym session
What should I do on my first gym visit?
Your first gym visit doesn’t have to be all about lifting heavy weights. Instead, you can focus on getting familiar with the space and where things are. You can think of your first visit as a way to scout the place out before you properly start.
How long should my first gym session be?
Your first gym session can be as long as you want. The amount of time people spend in the gym varies, but ultimately anything is better than nothing. If you’ve booked a Kickstart session it will be at least 30-45 minutes, so you should make sure you’ve got that much time spare.
Do I need a workout plan before going to the gym?
You don’t need a workout plan, but knowing what you want to do ahead of time can really help you get the most out of your visits. Some people prioritise their workouts by body part: chest, back, legs, arms. Others ,meanwhile, work out in “splits”, for example, they’ll focus on actions: push, pull, legs.
If you’re unsure, you can book a Kickstart session and work with a personal trainer to set up a beginner-friendly plan that works for you.
What if I don’t know how to use the equipment?
If you don’t know how to use the equipment, find a member of staff and ask them to explain it to you. They’ll be able to give you a quick run through of how to use the machine effectively and safely.
Is it normal to feel nervous at the gym?
Absolutely, it’s normal to feel nervous at the gym, especially when you’re just starting out. Most people who are starting out at the gym are nervous, and that’s to be expected!
It’s an unfamiliar setting, with people you may not know, and you’re likely going to get a sweat on. Importantly, this will go with time, and if you’ve picked the right gym, you’ll gradually feel more and more comfortable.
Can I just use the treadmill and still benefit?
Yes, even if you’re just getting to the gym and using the treadmill, you’re still working out. Treadmills in gyms are equipped to be more than just a static walking machine, so you can work your way up to a jog/run and even increase the incline of your exercise.
Do I need to speak to staff at the gym?
You don’t have to speak to staff at the gym if you don’t want to. However, they are there if you need them for any help or advice while you’re working out.
What should I wear to the gym?
Wear whatever you feel most comfortable in. It’s usually best if you can find clothing that is light and breathable, as clothes can get stickier as you work up a sweat.
How can I make my first gym session easier?
Booking in a Kickstart session ahead of time means that you’ll be getting a free one-to-one session with a staff member on-site, where they’ll give you a full tour of the gym, personalised tips and advice on how to hit your goals and demonstrate how to use the equipment.
