First Day at the Gym Workout: A Guide for Newbies

The first day at the gym is always very thrilling. It doesn’t matter if you’re joining out of peer pressure or a desire to get fitter, you’re probably very excited to hit those machines.

Among all the gear that you prepare the night before, there’s one thing you shouldn’t forget – a plan!

Learn as much as possible about this beginner’s first day at the gym workout to ensure you stay safe and maintain motivation. Doing a lot on the first day can be tiring and may cause people to quit. A 2024 study comparing generations revealed that 9.7% of new direct-debit gym members cancel within their first three months, with Gen Z at 14.8% and Millennials at 10.3% (1).

These figures clearly show that the rate of people quitting gyms is relatively high. One reason for this is a lack of a strategy, which is why many people fail to make it beyond the first few days. In this guide, we aim to help beginners gain a clear understanding of what their first days at the gym should look like. A beginner’s gym workout is quite different from that of a pro, and this article is all about understanding these differences as well as the exercises that should be done to make the first days at the gym easy and fun.

Let’s get started!

What Is the Ideal First Day Gym Workout Plan?

Walking into the gym for the first time can feel overwhelming, but the key is to start slowly and focus on learning, not lifting heavy weights. If you’re looking for a first-day gym workout plan for men or a gentle gym workout plan for women, the basics are pretty similar: ease your body in, become familiar with the equipment, and avoid pushing too hard on day one.

Start with a Warm-Up (5 to 10 minutes)

Always begin with a light warm-up to prepare your muscles. You can try:

• Brisk walking or cycling
• Jumping jacks
• Arm and shoulder circles

This can reduce the risk of injury and wake up your body for movement (2).

Full-Body Beginner Workout (30 to 40 minutes)

Your goal here isn’t to lift heavy or sweat buckets, it’s to build confidence.

Here’s a simple plan to follow:

Upper Body

• Push-ups (on knees or wall): 2 sets of 8–10 reps
• Assisted lat pull-down or resistance band rows: 2 sets of 10 reps
• Dumbbell shoulder press (light weight): 2 sets of 10 reps

Lower Body

• Bodyweight squats: 2 sets of 10–12 reps
• Glute bridges: 2 sets of 10 reps
• Standing calf raises: 2 sets of 12 reps

Core

• Plank (on knees if needed): Hold for 20–30 seconds
• Crunches or seated knee lifts: 2 sets of 12 reps

Cool Down and Stretch (5 to 10 minutes)

Finish with light stretching for your arms, legs, and back. This may prevent soreness and support flexibility (3).

The initial days at a gym may seem like a challenging feat. You may find it hard to stick to the one hour or a few minutes you promised yourself, but don’t quit too soon. Give your body some time to adjust. And remember, there’s no need to push yourself to do exercises or use equipment that’s too straining. 

Crawling slowly into a routine is often more fruitful than leaping into it right away.

How to Start a Gym Routine for Beginners

First, ensure you’re medically fit to start the exercise routine. If you haven’t worked out before, consulting a doctor should be at the top of your to-do list.

Next, get some comfortable fitness attire. Nowadays, numerous online stores can deliver your gym wear directly to your doorstep. Before you invest in a gym membership, examine your body and consider the type of gym clothes that would look good on it. If you invest wisely, your gym attire can become your favorite outfit and something you love wearing. To learn more about the beginner gym workout, check out our in-depth article on the topic.

Now you need a workout plan to keep you on track with your fitness objectives.

Set Realistic Goals

Ask yourself: Why are you going to the gym?
Is it to lose weight, build muscle, improve energy, or just feel healthier?

Start with short-term goals such as:

• “I’ll go to the gym 3 times a week.”
• “I want to feel stronger in 4 weeks.”

This will keep you focused and motivated without putting pressure on you.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Follow a Beginner-Friendly Plan

We mentioned this earlier. You need a full-body plan that doesn’t put too much pressure on your body. Ensure the plan allocates adequate attention to each muscle group without overemphasizing any one area. Refer to the section above for a sample workout for beginners on their first day at the gym. You can design another plan along the same lines after you consult a certified trainer.

Learn the Basics of Strength and Cardio

You don’t need fancy moves to start. Stick with these simple exercises:

• Strength: Bodyweight squats, push-ups, lunges, dumbbell rows
• Cardio: Treadmill walking, cycling, rowing, elliptical

Use light weights or just your body weight at first. Focus on form, not how heavy you’re lifting. Also, if you’re in the gym for a specific purpose, you should always keep that in sight. For example, some people may be here to get slimmer. A strategically planned first day at the gym workout for weight loss can help them get more insight into what their gym days would look like.

Stay Consistent but Be Kind to Yourself

Missed a day? Feeling tired? It’s okay.

Just get back to it the next day. Starting small and being consistent will help you stick with it in the long term.

The tips mentioned here are to keep people focused and consistent. If things seem to go sideways, don’t consider giving up. Keep in mind that the goal is progress, not perfection. Take it one day at a time, and your body (and confidence) will thank you.

Read more: Beginner Back and Biceps Workout for Your Next Gym Session

What Happens on the First Day at the Gym?

Your first day at the gym is all about getting familiar with the space and easing your body into movement. It’s not about pushing yourself to the limit. It’s more of a warm welcome into a new way of life.

This is what you can expect to happen on the first day:

• A quick tour: A staff member may show you around to help you become more familiar with the place. They may show you the locker rooms and strength and cardio equipment so you can decide what to do.
• Meet a Trainer: Some gyms offer a complimentary introductory session with a trainer. They may ask about your goals and explain how to use the equipment.
• A light workout: The staff may guide you into a light and beginner-friendly workout. In these, the goal is to move, not to be sore the next day.
• Feeling overwhelmed: Everyone feels a little unsure on the first day. It’s perfectly normal to wonder what a machine does and how it works. Just remember: everyone was new once. Most people are focused on their own workouts and not watching you.
• You walk out proud: Even if your workout is short, showing up is the biggest win. You’ve taken the first step, and that’s what counts.

Come in with a simple plan, wear comfortable clothes, stay hydrated, and don’t be afraid to ask questions. Your first day sets the tone. So keep it light, positive, and pressure-free.

What Should I Do on My First Day at the Gym?

On your first day at the gym, try to become familiar with the place and the people. Have a chat with the staff or instructors so you can be guided during your visits. You can also discuss your fitness plans with the instructor and ask for tips. Most gyms will have certified personal trainers on staff who offer individualized exercise programs. These will typically cost money, but it’s the best way to get started on a fitness journey. Working one-on-one with a professional will help you learn proper form so you can continue to exercise on your own.

Start your workout with a light warm-up, such as walking on the treadmill or using the stationary bike for a few minutes, to get your body moving. Your session should focus on basic full-body movements – nothing too intense. Consider light squats, gentle push-ups, and a few core exercises, such as planks or crunches.

The goal isn’t to lift heavy or do a long workout, but to get comfortable with the space and how your body feels while exercising. Finish with some light stretching, drink plenty of water, and give yourself credit for showing up. Everyone starts somewhere, and today, you’ve taken the first step.

What Is the Best First Workout at the Gym?

The best first workout at the gym is one that helps you build confidence without overloading your body. Instead of diving straight into intense exercises, focus on learning how your body moves and how the machines work.

We suggest starting with light cardio as a first step. For example, start by getting on the treadmill for 10 minutes to warm up your muscles and get your heart rate up. From there, try out a few resistance machines at a low setting just to get a feel for the movements. These machines can help you develop the correct form and become comfortable with tools such as resistance bands and weights.

If you’re unsure about how to use any equipment, don’t hesitate to ask a trainer or staff member for assistance – they’re there to help. For your first strength session, target all major muscle groups with just one or two basic exercises each, keeping your reps moderate and your pace steady. The key is to leave the gym feeling good and not completely drained.

There’s no one-size-fits-all when it comes to the “best first workout at the gym”. It should be a series of exercises that target all the right muscle groups and help you inch closer to your fitness objectives. You can even do a beginner workout at home without equipment to get your body used to the movements. Either continue with that or enroll at a gym to hit your desired outcomes. For more details about calisthenics beginner workout plan, take a look at our prior publication.

What Not to Do Your First Time at the Gym

Even though working out a little is better than not moving at all, it’s essential to ensure you don’t fall prey to actions that could reduce all your efforts to zero. Below, we’ve listed five common mistakes people make at the gym:

• Overtraining

Many beginners jump into intense workouts in the belief that it will speed up results, but going too hard too fast can lead to burnout or injury. By starting with bodyweight exercise, you can master your form before adding in external loads. This will decrease your likelihood of injury and help set you up for muscle hypertrophy. Instead of following a free weight plan at the start of your fitness journey, opting for a well-paced calisthenics beginner workout plan can be a safer and more enjoyable way to build your strength gradually (4). Our previous article covers everything you need to know about beginner workout at home without equipment.

• Poor Form

This is another mistake that could lead to regret later. There’s a high risk of injury and slower progress when exercise form is incorrect (5).

• Skipping Warm-Ups and Cool-Downs

Warming up prepares your muscles and heart for exercise, while cooling down helps your body recover. Skipping these steps increases your risk of injury and fatigue (6). Just 5-10 minutes can make a big difference.

• Ignoring Strength Workouts

Yes, vigorous exercises are helpful, but you need to perform strength workouts too. Strength training isn’t just for building muscle. It can support joint health, posture, and daily movement (7). If you’re new to the gym, a calisthenics beginner workout plan can help you build strength using just your body weight.

• Not Taking Time to Rest

Your body needs time to recover after workouts. Without proper rest, you risk overtraining and slowing your progress (8).

This is a roundup of a few things you should avoid doing at the gym. Starting your fitness journey doesn’t mean you have to go all out from the very beginning. It means showing up, learning as you go, and treating your body with patience and respect.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

What to Do After Your First Day at the Gym

Your first workout is done – great job! Now it’s all about helping your body recover and staying on track. Here’s what to focus on:

• Give yourself time to rest: Feeling sore is entirely normal, particularly if you haven’t exercised in a while.
• Stay hydrated: Drink plenty of water to help your muscles recover and prevent fatigue.
• Sleep well: A good night’s rest (7-9 hours) will give your body time to repair and rebuild.
• Stretch the next day: Light stretching or gentle movement can help reduce stiffness and improve flexibility.
• Don’t stress about soreness: This is just a sign that your muscles are waking up and adjusting.

Most importantly, plan your next visit. Don’t wait too long between sessions, or it’ll be harder to build the habit. You don’t need to jump straight into another intense workout either. Just keep moving, whether that’s a walk, a light session, or continuing with a beginner-friendly routine. Any movement you do throughout the day will contribute to your total calories being burned. Even something as simple as doing the laundry or grocery shopping can burn calories and keep you active for that day. 

We’ve said it countless times – consistency can turn day one into long-term progress!

Read more: Ab Workout With Dumbbells Female Edition: 4 Must-Have Exercises

Why Is the First Day at the Gym the Hardest?

The first day at the gym is often the most challenging as your body and brain are in the early stages of a significant adjustment phase. Even science backs this up. For one thing, your muscles and nervous system aren’t yet accustomed to coordinated stress. This can lead to increased soreness and fatigue as they learn to fire efficiently. A study has shown that approximately 42% of new gym members quit within the first 30 days, with most dropping out due to low guidance and unrealistic expectations (9).

Furthermore, in the first few minutes, your body struggles to match oxygen delivery to energy demand until your aerobic system kicks in, which is why it often feels unbearable at the start.

The good news is that it becomes dramatically easier quite quickly. Once your nervous system adapts (a process that is known as the “repeated bout effect”), you’ll experience less soreness and more energy (10).

The Bottom Line

The first days of every important event are often the most demanding. First days at school, first days at college, first days at work, and first days at the gym – there’s always a lot of pressure on a person on these days. Once you become familiar with the environment, acknowledge all the potential roadblocks, and build the determination to keep going, you’ll fit in like a missing piece of a puzzle.