Feeling embarrassed or nervous in your first days at the gym is far more common than you think. Not knowing how to use the machines, thinking everyone's watching you, not daring to step into the free-weights area… It happens to almost everyone.
These ideas make those first days easier.
Bring a written plan
What causes the most insecurity is not knowing what to do. If you arrive with your exercises, sets and reps on your phone, you just get on with it. If you don't have one, use this 3-day routine for beginners.
Learn just a few exercises
You don't need to master the whole gym. With four or five exercises you know how to do, you have a good workout. Watch a couple of videos of each one beforehand and practise them with light weights.
Go at quiet times
Early in the morning, mid-afternoon or late at night there are usually fewer people. It'll be easier to get equipment and practise calmly.
Nobody is watching you as much as you think
Most people are focused on their workout, their music and their phone. And people who've trained for years tend to have a lot of respect for those who are starting.
Ask for help
That's what the staff are there for. Asking how to adjust a machine or how to do an exercise isn't a beginner thing: it's what someone who wants to do it right does.
Start with what feels most comfortable
If the free-weights area intimidates you, start with dumbbells and machines. When you feel more confident, move on to the barbell. There's no rush.
Go with someone
Training with a friend for the first few days helps break the ice. Just don't let it turn into an hour-long chat.
Basic gym etiquette
- Put plates and dumbbells back when you're done.
- If someone is using something, ask if you can work in.
- Bring a towel and wipe down the bench or machine.
With this, you'll fit in at any gym.
What happens after a few weeks
The fear doesn't last. In a few weeks you'll know the place, know your exercises and feel like everyone else. The hard part is just starting.
If you want to go in with a clear plan and someone reviewing your technique remotely, start here.