“Thankfully, most gyms offer a trial period, whether it’s a day free or a week free. Using these free trials is the undisputable best way to find the right gym for you.”
There are different personalities and different types of people. Some people have the natural confidence to walk into a gym for the first time and start exercising with no hesitation, insecurities, or questions. This article is not for those people. If you’re reading this, you’re likely the opposite and have some barriers to pass before getting in the gym.
The good news is that I was that person; I still am, in a way.
My first experience in a gym environment was in high school. Now, this isn’t the same as someone’s first day in a public gym. There are no strangers, no employees. Instead, you have your classmates, your gym teacher. You don’t have to worry about what you’re wearing or how to properly execute an exercise, because everyone is in the same boat, receiving the same instruction from the teacher.
Regardless of high school gym class, everyone who works out in a public gym had a first day. So for that reason, we’re going to talk about first-day anxiety, tips for your first day, and how to be prepared for the first workout.
First-day anxiety
First of all, this is no joke. Some people struggle from first-day anxiety to the point of never stepping foot in the gym. This would have been me had I not gone with friends.
Going solo will probably be more difficult than if you brought a friend. If you know anyone who regularly works out, don’t be afraid to ask to tag along. Anyone who has gym experience would be happy to bring you along. I would absolutely bring someone with me if they asked. Yes, I’m a trainer, but I also remember what it’s like to be a newbie, as does everyone else.
If bringing a friend or tagging along with someone else just simply is not an option, consider asking for advice in the gym. Now, this is something that younger me would never do since I was just too shy. This is unfortunate because it could have saved me months of mistakes.
I’ve had over 1,000 sessions in public gyms all around my city and I can easily spot a newbie. Part of me wants to go over there and give them some tips, but I also believe in self-efficacy and I don’t want to compromise someone’s learning experience.
That being said, I’ve had younger gym-goers approach me in the past and ask for advice. It’s flattering, and for that reason, it’s difficult to say no. And often I’m able to identify a critical error and help them fix it, sometimes avoiding a potential injury.
Some public gyms have personal trainers on-site. Most personal trainers will offer a free consultation or even a free session- take advantage of that! You can also call ahead of time and book a session with the trainer. They are trained to help people through their first-ever workout.
One last option to conquer first-day anxiety is to find a gym that operates 24/7. You can sign up during the day and come back at night time to explore the gym and work out by yourself. Most gyms are dead by dinner time.
Youtube videos
If you’re just too shy or maybe too impatient to book an appointment with a trainer, watch Youtube videos. I’m not going to go in-depth here because this is naturally what a lot of people are going to turn to.
All of the machines in the gym will have a small info-graphic on the proper operation of it. Usually, there are 2-3 adjustment knobs or levers, and a weight stack. If you’re too embarrassed to fiddle with the knobs and be caught scratching your head, Youtube has an infinite amount of videos on how to use every machine. Watch them beforehand to get an idea of how the equipment works.
Being insecure about your body
Now, this one is ridiculous, although understandable.
Everyone started where you are. Everyone picked up a barbell for the first time, and everyone operated a machine incorrectly, and everyone had a first day. In my experience, when an overweight person is in the gym, on the treadmill, or what have you, everyone in the facility has a level of respect for them. The same goes for underweight or untrained individuals.
Yes, some people have godly genetics and already look fit before ever working out. But 99% of people started out looking like a potato. Think about riding a bicycle for the first time. No one laughs at you because you’re struggling to balance or learning to take a turn. Seeing someone else experience the learning curve can be heartwarming and relatable. People connect when they see someone else going through the same struggles they did.
How to be prepared for your first workout
Every gym has different rules, a different layout. The receptionist will probably ask if you would like a tour of the facility. This can help orient you and they should explain the gym rules at this time. You can always sign up or ask for the tour, then come back later for a workout. This way you’ll have more confidence, walking into the gym knowing where to go.
Another benefit here is the chance to scope out the equipment. You should have an idea of what kind of workout you’re going to do. If you haven’t chosen anything yet, here are some beginner programs to look through. My advice would be to just pick one, and don’t worry too much about the details.
Virtually every gym is going to require you to wear a set of indoor shoes. If you don’t feel safe leaving your outdoor shoes in a cubby, then you’ll have to bring your own lock for a locker as well.
Choosing the right gym
Thankfully, most gyms offer a trial period, whether it’s a day free or a week free. Using these free trials is the undisputable best way to find the right gym for you. A gym can seem perfect in many other ways, such as location, amenities, perks, pricing, etc. but you have to get a workout in before you sign any contracts.
Most gyms are going to require you to sign an agreement. These kinds of fitness clubs make money off of people not showing up. A gym will often have more paying members than they do capacity for the building. Locking members into a year term is crucial to this business model.
Some gyms will offer month-to-month payment plans at a higher price, or sometimes you can catch a contract-free promotion. Always ask about current promotions. What nearly all gyms will have is a drop-in rate. A drop-in is a one-time workout, usually at a nasty price. People who travel for work or are visiting and want to get in for a quick workout are forced to pay the drop-in rate. I’ve seen them as low as 8 bucks up to 15. That is a lot when you consider most monthly plans work out to around a buck fifty to two bucks a day.
Consider hours of operation. Many gyms operate 24/7 to accommodate all members’ schedules. This is important for anyone who works a night shift or maybe individuals who just like to work out in an empty gym.
There are different types of fitness facilities. Gold’s Gym has a reputation for bodybuilders, while Planet Fitness is quite the opposite by enforcing a non-judgemental non-hardcore environment. There are also gyms specific to CrossFit or strongman style training. Any franchised gym should have a website you can visit beforehand to get a feel for the atmosphere, but joining a local gym can have its perks as well plus you’ll be supporting your local economy.
Most of the bigger franchised gyms aren’t really “gyms” but go by the name of fitness facilities. These facilities often satisfy everyone by having all the equipment for different training styles.
Not going to the gym
Of course, you could always decide to just give up and not go. To be honest, that’s ok as long as you can find easy ways to exercise elsewhere in your lifestyle. There are many outdoor sports and hobbies to discover that offer novice to expert levels of exercise.
But if joining a gym is something that you want to do, don’t let anyone or anything hold you back. This could be an opportunity to change your life by drastically improving your health and fitness and being part of a community along the way.
Like I mentioned at the beginning of this article, this is for those of us who struggle to exit our comfort zone. I’ve been doing this for a long time and I still get nervous training at a new gym for the first time. It’s just who I am. But I never let it stop me from going and getting a workout in. If I can get over that hurdle, then everyone can.
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