New to the gym? Your first weeks, without the fear
What to do in your first weeks, how gym etiquette works, and when to ask for help. A practical guide for people who are just starting out.
Most people do not put off the gym because they do not want to train, they put it off because they do not know what they would do there. This article is about exactly that: what to expect from your first weeks, and what you do not need to know in advance.
Let’s settle one thing first: nobody is watching you. Everyone in the room is busy with their own workout. The “everyone is staring at me” feeling fades by itself after two or three visits, until then, get on the cross-trainer and observe how true this is.
Your first visit
The practical side, what to bring, how to get in, where to change, is covered step by step on the First visit page. The short version: a towel, indoor shoes, water, and your entry pass on your phone. You do not need to bring confidence.
What to do on the gym floor
You do not need an internet training plan for the first weeks. This is enough:
- Two or three sessions a week. More is not better, rest days are part of the training.
- Start with 5–10 minutes of warm-up on a treadmill, bike or cross-trainer.
- Begin with machines, not free weights. The machine guides the movement, so you learn which exercise works which muscle. Pick six to eight machines covering the whole body and do 2–3 sets on each.
- Choose a weight where the last repetitions are hard but clean. If your form falls apart, the weight is too much.
After two or three weeks this routine will feel too easy, that is the good sign, and that is when the plan grows.
The three rules of gym etiquette
It is not complicated: put the weights back, put a towel on the bench, and at peak times do not occupy a machine while you scroll your phone. Keep these three and you will never be “that guy”.
When to come if you want a quiet room
Weekdays between 4 and 8 p.m. are the peak. If you can, come in the morning or the early afternoon: the room is emptier, every machine is free, and you can experiment in peace. We open at 6 a.m. on weekdays, and the morning gym pass is cheaper too, details on the price list.
When to ask for help
If you still feel unsure after three or four weeks, or you have a specific goal, do not guess: our personal trainers exist for exactly this. There is a separate article on when a personal trainer is worth it. And if company motivates you more, some of the group classes are distinctly beginner-friendly.
Muscle soreness in the first week is normal. The second week feeling easier, that is the point.