The gym can be a scary and intimating place for new members especially women; after all, there are so many different machines, strangers, and buff guys making all kinds of weird noises. Not to mention it’s hot, smelly and you feel like everyone is watching your every move. I used to think people would watch to see if I was doing the exercise correctly and counting my reps lol.
Worry not gym newbies…99% of this is in your head but here are a few tips to help you have a better new gym experience.
What to bring?
A small towel, charged iPod, hair tie, gloves, water, gym lock (try not to leave your purse in the car as mine was once broken into at the gym.)
Jacket- I always take a jacket with me to tie around my waist when I stretch or when I do any awkward booty moves.
Hat- I like to wear a hat especially if I go during the busy hours so that I’m not bothered.
Change of clothes- If you’re not planning one going home after, take a change of clothes with you. Staying in sweaty workout clothes for too long can cause body acne and infections in your “cookie.” TMI? haha, just keeping it real.
Where to start?
Walk around the facility, read what each machine does, and what body part it works. Machines are often grouped together by what body part they work. Additionally, most have images and written instructions so just give it try! If you’re not sure how to use a piece of equipment just ask the gym staff or watch how others use it. Start with light weight and don’t worry about reps. Your first goal is to just get comfortable using a machine and what it does. Most importantly, ALWAYS adjust the machine before using it because they’re not one size fits all! I’m adjusting them all the time because I’m short :).
Best time to go?
If you can get your workout in midday, that would be great! Mornings can be a good time as well depending on your gym. Ask a staff member when is the best time to go to avoid crowds. My work schedule changes very often so some days I go around 2pm and others I’m stuck with the large crowds at 6pm.
How long should you spend at the gym?
Typically you want to spend 40-60 minutes at the gym. If you find yourself there for hours, you’re doing too much or resting too long in between sets. I personally like to be in and out in under an hour.
How often should you go to the gym?
If you’re new to the gym, I recommend 3 times per week. Don’t try to over train and slowly work your way to 4-5 times per week. Be patient and listen to your body.
Do you have any more tips for your fellow newbies or gym experiences to share?
I would love to hear! 🙂 Leave a reply below.
Thank you for the blog! It really helps because I’m one of those that walks around clueless and I do think people are watching to see if I’m using the machines correctly Lol this is good for some guidance. I’m not a newbie, per say, but I go randomly and just stick to cardio (guess I get discouraged being unsure what works out to do)
Have a great one ❤️
Welcome to my site love! 🙂 xoxo
Thanks Lisa, very informative, but especially motivating. Keep up the hard work, it shows.
Hiya Lisa 🙂 I’m looking to lose around a stone by Valentine’s Day, I’m not an experienced gym goer but I am motivated enough to do whatever it takes. Do you have a blog or tips on diets and exercises for weight loss and tone? I’m around 11 stone now but would like to be 10 or 9 and a half
I will be posting so much more content for you on here 🙂 keep checking back.. In the meantime sign up on the bottom of the page and get my current workout schedule. Xo
My first time at the gym I watched ppl use the machines first before I tried it lol
I used to be really self conscious going to the gym and pretty sure I was using some machines wrong so this post totally resonates with me. I still feel uncomfortable going to the gym sometimes especially in the weights/squat rack area. Which machines are your favorite to use in general and to target the booty area?? Also do you drink a lot of protein shakes/powder/bars v.s. getting it from food? Thanks Lisa!!
I use the squat machine, leg press, kickback machine, thigh abductor , leg curl and cable kicks. Yes, I drink Optimum Nutrition. I will do a separate post about all the supplements I take daily 🙂
This is Zoli from Germany. Thanks alot for your explanations. All sounds nice and easy, so that i am well motivate just to test. Maybe i can loose some weight?
Great info, I miss the gym so much and workout at home now because memberships here in Italy are so expensive and plus I don’t want to sign a contract. Would be great if you made a post on creative ways to workout at home or outside without any equipment bc I get bored with my workouts easily.
Hi Lisa! Nice tips on what to bring to the gym. I’m looking forward to reading more content. I’m trying to get together to workout at home. Motivation is highly needed! Lol
What kind of supplements do you use, if any?
Hey Tara, I take Optimum Nutrition! 🙂 Also loving their new cake bites snack! so yummy. I will soon do a post about everything I take. xo
Thanks Lisa! Great information… I am going to get my gym membership this Friday. I’m nervous but your blog post has excellent tips! Thanks love! ❤️
You’re very welcome! Don’t be, remember we were all gym newbies at one point 🙂 xo
Thanks for being such an inspiration and big motivation to many including me. I follow your fitness page on instagram and your workouts have really helped me with my fitness goals.
What are your favorite workout songs at the moment?
and Can you show us some of the stretches that you do?