Workout Checklist: What To Do On Your First Day at the Gym

It is normal to get intimidated by the gym, doubly so if you’re a first-time gym-goer. Of course, you don’t want to look or act like a fool, so you ask yourself this question: I’m new to the gym, what should I do?

If you’re still reading this, it’s probably safe to assume that you have no idea precisely what to wear and do inside — questions like ‘what exercise?’ and ‘what machine do I start with?’ will stick in your head.

First of all, it is reasonable to feel reluctant or anxious about having zero ideas in gym activities. But remember, everyone starts somewhere, and actually, no one is paying close attention to you.

But if you want to make your first gym experience productive and exceptional, here are the things you need to remember and eventually apply on your first day at the gym.

Before the Gym

It’s good to plan out your goals and everything else before launching your fitness journey. To calm your nerves before the gym and make the unknown known, first on the list is to pick a proper gym attire.

Dress for Success

According to a fitness expert from Vivotion.com, the phrase “dress for success” is commonly heard in the corporate world. Even so, this mantra can also be used in the fitness realm as what you wear in the gym matters as well.

Your gym attire will have a substantial impact on your overall performance. No matter how much effort you put on your workout regimen, wearing the wrong clothes will delay the process.

This is why it is essential to determine the ideal outfit and accessories you must bring to the gym. Not only that, but it is also vital to know about the dress code and potentially even the undress code.

Here are a couple of things you should bring with you:

1. Towel
2.  Water bottle
3.  Lock combination (only if you use the lockers)
4.  Workout clothes to change into

Five things you should avoid wearing in the gym:

1. Lotion and makeup
2. 100% Cotton clothes
3. Worn-out sneakers
4. Regular bras and stretched-out sports bra
5.   Jewelleries

Whether you’ll wear a loose-fitting shirt, dry fit shirt, or tank top; and tights, jogging pants, or shorts; you must feel COMFORTABLE. At the end of the day, you can wear anything as long as it makes you confident and relaxed. But then again, wearing a proper gym attire like Branwyn performance innerwear can help you focus more without any delay in the process.

Have a Plan

According to Amanda Thebe, a personal trainer and the owner of Fit n’ Chips, one of the biggest mistakes people do in the gym is going astray, testing one piece of equipment to another,

without a plan.

This is the reason why you must follow a definite plan every time you visit the gym. For instance, if you want to focus more on building your muscles, you can start planning your weights and machine exercises.

Not only that, but you also need to plan out your schedule to make sure that the gym won’t be packed when you go there.

Once You’re at the Gym

Let’s say you’ve figured out your gym outfit and your workout plan, and now it’s time to make a positive first-time experience so you can keep up this healthy habit.

Learn the Lay of the Land

Every gym is set up differently; however, there are certain mainstays. You can expect that every fitness facility at least has space for cardio machines, e.g. treadmills, ellipticals, to name a few.

Then there’s an area ideally for weightlifting, warm-ups or cool-downs with yoga mats, medicine balls, foam rollers, and whatnot.

So if you have no idea how to use a particular machine, don’t be afraid to ask for the gym staff’s help and tell them you’re a newbie. In this way, you can get help and some pieces of advice.

Know Your Gym Etiquette

Here’s a couple of points you need to know when it comes to gym etiquettes:

If you use any equipment, put it back to its original place afterwards. If you have used the weights, for example, you need to re-rack them all. Same goes for the dumbbells and other loose equipment.

Putting things back to where they used to be will help others to find and utilise them efficiently.

Wipe down your equipment

It is essential to wipe down the equipment after using it. You can take advantage of the sanitary wipes that are usually provided in most gyms.

So, make sure to not leave any piece of equipment without wiping it down, especially when it comes to cardio machines. You don’t want the next user to be lying in a pool of sweat, do you? Pretty nasty.

Do yourself and others a favour by washing your hands. You will never know when someone is carrying a transmittable disease.

Take things easy

Yes, we get it. You certainly want to sweat like a pig and feel the burn. I mean, what’s the point of going to the gym if that will not be your goal? According to a strength coach in Toronto, Lee Boyce, however, you should take things easy.

Making yourself sore isn’t a good thing as it can hurt your motivation. It could also lead to you being unable to hit the gym for days or an entire week.

A Simple Workout

When it comes to having a workout routine, everyone will have different preferences and suggestions. But as a first-time gym-goer, it’s ideal to keep your workout simple.

Here are the recommended workouts you can start off with, courtesy of Boyce:

•    Goblet squats or Bodyweight squats – Reps: 12
•    Push-ups – Reps: 12
•    Inverted rows or Seated cable row – Reps: As many as you can

Take note: Apply these exercises with the prescribed number of repetitions, or do a full workout cycle until you complete the routine. Repeat such for five rounds and don’t forget to take a

90-second rest between each round.

After the Gym

Congratulations on your first day! If you feel sore after a day or two, there’s nothing to worry about — it’s normal. It’s still possible to work out even when you’re sore, though it may feel uncomfortable.

What matters is you keep going. Remember, no one ever gets more comfortable with working out overnight or by occasionally hitting the gym.

We hope this guideline will help you make your first experience at the gym productive and successful.

Author Bio

Isabel Speckman is a North Carolina-based freelance writer and work-from-home mother of three. In her 10 years as a professional writer, she’s worked in proposal management, grant writing, and content creation. Her writing skills may be confirmed independently. Personally, she’s passionate about teaching her family how to stay safe, secure and action-ready in the event of a disaster or emergency.