Starting the gym can feel daunting, especially if you're new to exercise. But as part of your weight loss treatment, we’re giving you a free five-day pass with The Gym Group to help you take that first step at your own pace.
This guide explains how to activate and use your pass, what to expect when you arrive, and how to get started in a way that feels simple and manageable.
Whether you've never set foot in a gym before or it's just been a while, we’re here to help you feel confident before you go.
Three key takeaways
Your free five-day pass gives you flexible, no-pressure access to try the gym.
You don't need any experience to get started, just a simple plan.
Choosing the right gym and time can make starting feel much easier.
How to use your free five-day membership
Your five-day pass gives you access to The Gym Group as part of your weight loss journey with us.
“Moving your body regularly alongside your treatment can make a real difference, helping to support your progress, boost your energy, and lift your mood. It’s also important to build a healthy habit like exercise now so you can continue when you stop treatment to help maintain your weight loss.”
Don't worry, you don't need to go hard from day one! Even gentle movement counts, and this pass gives you the space to figure out what works for you.
Once you've received your pass, here's what you need to know:
Your pass covers five consecutive days. Once you activate it and choose your start date, your access runs from that day through to the end of day five (until 23:59 on your fifth day).
The Gym Group will send you a unique PIN by email. This is what you use to enter the gym. No membership card, no front desk check-in, just your PIN at the entrance pod
Access runs across all opening hours on your chosen days, so you can go when it suits you.
Your free pass code can only be used once, so pick a start date that works well for you.
Step-by-step: using your gym pass
Activate your pass. Use the link provided in your offer email and complete the sign-up process online. You'll be asked to choose your start date and gym location.
Choose your gym location. Head to The Gym Group website or download their free app and search by postcode to find your nearest gym.
Wait for your PIN. Once you've signed up, your unique PIN will be sent to you by email. Keep this handy as it's how you'll get in.
Visit during your chosen dates. Turn up during opening hours and enter your PIN at the entrance pod. No waiting and no signing in at a desk.
Start with a simple activity. You don't need to set a strict plan for your first visit. It’s all about trying things and figuring out what you enjoy. Walking on the treadmill, trying a bike, or joining a beginner-friendly class are all great ways to ease yourself in.
Remember, there's no long-term commitment or pressure here, either. When your five days are up, that's it – unless, of course, you choose to continue.
What’s included in your pass
Your five-day pass doesn’t just give you a taster. It gives you proper access to everything the gym has to offer across those five days.
Here's what's included:
Full access to gym equipment across all opening hours at your chosen location.
Free classes included as part of your pass. This is worth paying attention to, as classes can be a brilliant way to try something new in a structured, supported environment. You can check what's on and book through The Gym Group app.
The free Gym Group fitness app, which lets you check how busy the gym is, book classes, access your PIN, and track your workouts.
No long-term contract. Your pass is valid for those five consecutive days and nothing more unless you decide to join properly afterwards.
What to bring to the gym
You don't need a lot to get started. Keep it simple and don't overthink it. You also don’t want to buy new things just in case the gym isn’t right for you. That said, some people may find that this motivates them to get into the exercise mindset!
The basics:
Comfortable clothing you can move and breathe in. Anything loose-fitting or stretchy works fine. You don't need a specific gym kit.
Trainers with decent grip. These are important for safety on gym equipment.
A water bottle. Staying hydrated matters, especially if you're just starting out with exercise.
A towel (optional but recommended, especially for wiping yourself down if things get sweaty!)
Optional extras that can help:
Headphones. Music, a podcast, or an audiobook can make the time fly and help you feel less self-conscious.
A simple workout plan. Even a rough idea of what you want to do can make a session feel less overwhelming.
A padlock if you want to use the lockers. Some gyms have lockers available but check with your chosen location first.
How to find your nearest gym
The Gym Group has over 230 gyms across the UK, so there's likely one close to you. There’s two easy ways to find yours:
Use the app: Download The Gym Group app and it'll show you gyms near your current location.
Remember, your five-day pass is tied to one specific gym location, so choose carefully when you sign up.
Tips for choosing a convenient location
The gym you choose matters more than you might think. Here's what to consider:
Pick somewhere close to home or work. The shorter or more convenient the journey is, the easier it is to go, especially on days when motivation is low.
Think about access. Is it on a bus route? Is there parking nearby? A gym that's awkward to get to is one you're less likely to visit.
Think about your comfort. If you can, have a look at the gym online or check reviews. You want somewhere that feels comfortable to visit regularly.
What you can use in the gym
The gym has a range of equipment and plenty of options for beginners. Here's a quick overview of what's available to you:
Cardio machines like treadmills, stationary bikes, rowing machines, and cross trainers. These are a great starting point and easy to use at your own pace.
Resistance (strength) machines that guide your movement and are much more beginner-friendly than free weights. They're designed to help you work specific muscle groups safely.
Free weights like dumbbells and barbells if you feel comfortable with them, though there's absolutely no pressure to go near these if you're not ready.
Best equipment for beginners
If you're not sure where to start on your first visit, that’s completely normal! We’re here to guide you. Here’s some beginner-friendly equipment options that you might like to try:
Stationary bike: A great option if your joints are giving you any trouble. It's gentle on your knees, ankles, and hips, and you can make it as easy or as tough as you like by adjusting the resistance. As a beginner, 10-30 minutes is plenty. The goal is building stamina gradually, not pushing yourself hard straight away.
Resistance machines: These are beginner-friendly because they guide your movement for you, so there's much less room for error than with free weights. Building muscle strength helps with everyday tasks, slows down bone and muscle loss as we age, and can improve your mental wellbeing too.
Light dumbbells: If you want to try free weights, go lighter than you think you need to. Start with something you can repeat 10-12 times, with the last couple of reps feeling just a bit challenging.
Remember, just like with anything that’s new, it can take a bit of trial and error to find what you enjoy doing at the gym. Why not dedicate each free session to trying out a new piece of equipment?
Gym etiquette and safety basics
Gyms have an unspoken code that's simple to get the hang of. Knowing the basics before you go will help you feel more comfortable from the start.
The essentials:
Wipe down equipment after you use it. Most gyms have spray bottles and paper roll available. It's considered basic courtesy and almost everyone does it.
Be mindful of others. If someone's clearly waiting for a machine, offer to let them work in between your sets, or let them know how long you'll be.
Don't leave weights on the floor or on machines when you're done. Re-rack them where you found them.
Start light. It's easy to overdo it on your first session. Going lighter than you think helps to avoid any feelings of dread for your next session if you found the first tough.
You want to make exercising as enjoyable as possible. The more fun you have, the more likely you are to make it a healthy habit during your weight loss journey and beyond.
Safety tips for beginners
Although you might be excited to get started, it’s important to go steady and give yourself grace to avoid injury when working out, especially when you're building momentum with your weight loss treatment.
Here are a few things to keep in mind:
Start slow and build gradually. Your body needs time to adjust to new movement. This is especially true if you haven't exercised in a while.
Focus on form, not how much you're lifting or how fast you're going. Moving correctly is more important than moving impressively.
Stop if something feels painful. Slight effort and mild discomfort from working your muscles is normal. Sharp or sudden pain is not. If something hurts, stop and rest.
Don't compare yourself to anyone else in the gym. Everyone started somewhere. Focus on your own session.
How to get your free five-day pass with Chemist4U
Weight loss medication is a great starting point, but exercise is another important part of your journey to a healthier weight, and we want to make it as easy as possible to get moving. That's why we've partnered with The Gym Group to give you a free five-day gym pass when you order through Chemist4U.
It's open to both new and returning patients who haven’t placed an order in the last 12 months, so you can build healthy habits that'll serve them during treatment and afterwards.
Once your consultation is complete and your treatment's approved by one of our clinicians, you'll receive an email from us with everything you need to access your free pass, including your personal access code. Just follow the instructions in that email or refer to the earlier steps in this guide.
This pass is completely free with no additional charge on top of your treatment cost. If you do have any questions about this, don't hesitate to get in touch with our friendly customer service team, or reach out to The Gym Group directly.
Frequently asked questions about getting started with The Gym Group
Can I go to the gym if I’ve never been before?
Absolutely. You don't need any prior experience to use the gym. The equipment is available to anyone, and The Gym Group is designed to be accessible to all fitness levels, including beginners.
What should I do on my first gym visit?
Anything you like, but try to keep it simple. Perhaps spend 20-30 minutes on a piece of cardio equipment (like a treadmill or bike) at a comfortable pace, or try a beginner-friendly class if there's one on.
The goal here isn't to push yourself hard on day one. It's to get familiar with the space and feel good about going to build it into a healthy habit.
Do I need to follow a workout plan?
A loose idea of what you want to do at the gym is helpful, but it's not essential. As you get more comfortable, having a simple structure can make sessions feel more productive.
What is the best time to go to the gym as a beginner?
The best time to go to the gym depends on your schedule. That said, on weekdays, gyms tend to be quieter during mid-morning, early afternoon, or later into the evening.
If the idea of a busy gym feels off-putting, try to avoid the before-work and post-work rush hours. You can check how busy your chosen gym is using The Gym Group app.
What equipment should I start with?
Cardio machines like the treadmill, bike, or cross trainer are the most beginner-friendly options. They're intuitive, low-risk, and easy to adjust to your own pace. Once you feel comfortable, resistance machines are a great next step for building strength safely.
Do I need to be fit before going to the gym?
The gym is for people at every stage of their health and fitness journey, not just those who are already fit. You don't need to reach a certain level before you're allowed to go. That's precisely what it's there for.
How long should my first gym session be?
Around 20-30 minutes is plenty for a first visit. It's more important to enjoy it and feel okay afterwards than to push yourself for an hour and feel exhausted. You can build up the time gradually over your five days.
What if I feel nervous about going to the gym?
Feeling nervous about going to the gym is completely normal, but there are a few things that can help, like: going at a quieter time, having a rough plan of what you'll do, and reminding yourself that most people in the gym are focused on their own workout.
It almost always feels easier once you're there. If classes appeal to you, they can also be a great option because you follow along with the instructor rather than figuring things out on your own.
Can I just walk on a treadmill and still benefit?
Walking is a great place to start, and the treadmill makes it easy to build things up gradually. As you get more comfortable, you can increase the speed or add a bit of incline to make it more challenging.
Sources
Day Passes. The Gym Group. [Accessed 10th April 2026].
Find a Gym. The Gym Group. [Accessed 10th April 2026].
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