First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym

You finally did it! You paid for a gym membership, purchased some new workout clothes (or simply repurposed some old clothes – it’s okay, we don’t judge), found some appropriate shoes, filled your water bottle, and made your way to the gym, but now, you’ve no clue where to start.

You prepped for everything but somehow forgot to take into account what the first day at the gym workout should be or look like. Before you overthink things, become overwhelmed, and turn around to leave, we want to let you know that this is okay and you’re not alone.

Many first-time gym-goers and beginners are often unsure of where to start. Read on for tips to help you crush that first day at the gym workout for beginners and how to ensure that you have a smooth experience while exercising.

What Is the Best First-Day-at-the-Gym Workout?

Your first-day-at-the-gym workout should be dedicated to getting comfortable in this new environment, learning the basics of the workouts, especially your form, and avoiding exhausting yourself.

While going all out for the first day at the gym workout for weight loss is an admirable show of dedication, it’s not the most effective choice. Remember that fitness is a marathon, and never a sprint – pace yourself.

Here are some tips to help you have the best first gym workout day:

• Find a Comfortable Space to Set up

It doesn’t have to be a secluded corner. As long as you have enough space around you and aren’t in the way of other people, you’re good to go

• Start with a Warm-up

A warm-up should be up to 10 minutes and can include simple movements such as jogging, skipping rope, dynamic stretches, cycling on the stationary bike, or a quick walk on the treadmill. Don’t ignore the warm-up section of the workout session. 

Scientific research has shown that taking the time to warm up your muscles helps prepare your muscles and mind for the upcoming workouts and increases your heart rate, which improves blood flow and oxygen to the muscles, reduces the risk of injuries, and can increase your performance by up to 79% (1, 2, 3).

• Do Some Basic Strength Training Workouts

Strength training, aka resistance training/weight lifting, has been proven to improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem, and also reduce the risk of type 2 diabetes and other chronic illnesses (4).

Some basic strength training workouts you can include in your first-day-at-the-gym routine include bodyweight squats, knee/wall push-ups, assisted pull-ups, planks, or light dumbbell exercises such as bicep curls, lateral raises, weighted torso twists, etc. 

If you feel up to it, you can squeeze in some cardio at the end of the workout, especially if it wasn’t your chosen warm-up option. 

Note that while both aerobic exercise and resistance exercise are individually beneficial for increasing muscle mass, strength, and function, research has shown that the best results come from a combination of both cardio and strength training (5).

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• Cool Down Session

Health experts say that taking even 5 minutes to cool down after the main workout session can help prevent fainting, which is caused by a faster heart rate and higher body temperature that are caused by exercise, reduce the likelihood of lactic acid build up which causes muscle stiffness and cramping, and reduce the risk of injury (6, 7).

• Don’t Be Afraid to Ask for Help

The gym can be quite an intimidating place regardless of your level of fitness and there are a lot of machines you may not know how to operate. However, there are people there who can help get you started! Whether it be the front desk staff or a certified personal trainer, they’re there to help you. The front desk staff can help show you around the facility. A certified personal trainer can even help curate a workout plan for you and help ensure you do the exercises properly. 

Read more: Calisthenics for the Core: 6 Exercises to Try

Is the First Day at the Gym the Hardest?

Yes, most people often find the first day of working out at the gym to be both mentally and physically hard. Not only do you need to adjust to a new challenge, there’s also a new environment and the discomfort that comes with it. 

There’s also the challenge of learning new workouts, pushing your body beyond its usual limits, and soreness that presents itself the next day. However, this is all temporary. As your body and mind adjust to the new routine and exercises, these feelings and even the soreness will subside.

How Long Should Your First Gym Workout Be?

There’s no standardized time limit for how long beginners should exercise per day or week. However, physical activity guidelines for adults aged 19 to 64 recommend that you should exercise at least 30 minutes a day, 5 days a week (8, 9) – this is a good place to start.

If 5 days seems like too much for you, you can reduce the number to 3 days a week and slowly work your way up from there. Keep your workout sessions between 30 minutes and 45 minutes at most. 

Don’t be tempted to exercise all 7 days of the week. Doing this will only increase your risk of overtraining, which will negatively affect both your physical and mental health (10). Also remember that strength training causes microscopic tears in the muscle tissue. These tears need to be repaired so the muscles can grow bigger and stronger. Rest days allow your body to repair itself, so it’s essential to take a few rest days throughout the week to gain strength. 

Finally, if you’re dying to get some movement in, opt for a longer walk or even a light stretching session. All the extra movement you do throughout the day will contribute to your total calories being burned. Fat loss occurs when your body burns more calories than it consumes. 

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

We’ve already covered what you should do when you get to the gym, but what about before you head out? Here are some things you can do before you leave for the gym to help lay a good foundation for a good first workout

1. Wear comfortable clothing – For your first-day-at-the-gym workout routine, you should find clothes that allow for temperature and moisture regulation when you sweat. You should also have a small towel to help you wipe the sweat off your face.
2. Bring some water – This helps you rehydrate during your workout and between sets.
3. Comfortable shoes – Your shoes should fit comfortably and be supportive to reduce the risk of foot and joint problems while also providing stability for various exercises.
4. Avoid comparison – Some people will be better than you at the exercises you’re doing and they may also have better endurance, while others may be worse than you. Don’t be too concerned with others around you. Instead, focus on your routine and your form.
5. Be willing to ask for help – Be it from the staff at the gym or the people exercising around you. Be brave enough to ask for help/advice if you’re unsure.

Read more: Beginners’ 4-Day Calisthenics Workout Split

What Is an Easy but Effective First-Day-at-the-Gym Workout?

Here’s a simple routine that can be used as a first day gym workout for both males and females:

• Warm up – 5 to 10 minutes
  1. Do some high knees, butt kicks, arm circles, leg swings, and walking lunges to help loosen up your muscles and get your blood pumping
  2. Get on the treadmill or stationary bike for the remaining time
• Full-body workout – 3 sets per workout and 8-10 reps per set
  1. Bodyweight glute bridges
  2. Bodyweight squats
  3. Machine rows
  4. Wall-assisted push-ups
  5. Bicep curls
  6. High planks – 30 seconds to 1 minute

Use light weights. The goal here is to better understand form, not to lift heavy – this will come later once you’re more used to the exercises and have mastered correct form. If you prefer not to use any weights, here‘s a calisthenics beginner workout plan that’s catered to your goals.

• Cool down – At least 5 minutes
  1. Standing lunges, child’s pose, shoulder stretches, downward dog pose, and standing calf stretches are good static stretches to help you cool down after the main workout.

Are you looking for a routine that’s more gender specific? Check out these women’s gym workouts for beginners. 

What Is the First Thing to Do After the Gym as a Beginner?

The first thing to do after completing your day one of the gym workout plan for beginner females or males is to go straight into a cool-down session. Stretch those muscles and allow your heart rate and body temperature to slowly come down.

Once that’s done, pack up your things and shower (this can be done at the gym if the facilities are available or if you prefer it, at home). Once you’re refreshed, eat a protein-rich snack. A higher protein intake is recommended when working out as this macronutrient is essential for muscle growth and preservation.

A protein-rich post-workout snack/meal has specifically been shown to help with muscle building, the prevention of muscle loss, and overall improved muscle growth. Always ensure to have at least 20g of protein after a workout (11, 12).

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How to Plan a Gym Routine for Beginners

No one beginner routine is perfect for everyone. The best gym routine for beginners is one that’s tailored to the individual. It should take into account your:

1. Daily schedule
2. Current lifestyle – Sedentary, lightly active, active, etc.
3. Fitness goals – Are they looking to lose body fat? To gain muscle? To lose weight and simultaneously gain muscle?
4. Current fitness levels
5. Physical disability or any other underlying health issues

Try this simple beginner gym workout and see if it’s the best option for you.

How Long Does It Take to Get in Shape?

There’s no set timeline and it typically takes several months to a year or more to reach your desired shape. The time taken depends on multiple factors such as your starting weight, desired end goal, diet, workout intensity, and consistency. However, it usually takes 6 to 8 weeks to start seeing the initial changes of a good workout routine and healthy diet.

Frequently Asked Questions

• Is the first day at the gym awkward?

Yes, it is, and it’s a common experience felt by many. It’s important to understand that the awkwardness comes from the fact that you’re doing something new, likely in a new environment. This feeling will fade with time.

• What is the hardest part of working out?

The answer will change depending on who you ask. However, for most people, the hardest parts are likely starting and staying consistent, especially when unseen hurdles stand in your way.

• How can you tell if working out is working for you?

You can tell through:

• Strength improvements where you can lift heavier and/or do more reps
• Increased endurance, which is signified by feeling less tired when exercising, faster recovery, and even feeling less out of breath during the session.
• Physical changes – You can see more muscle definition and toning. Your clothes may also start to fit differently, feeling looser in some areas or tighter in places where they were once loose (e.g. the biceps) due to increased muscle mass.

• Is it better to go to the gym in the morning or at night?

Neither is necessarily better than the other. Choose the option that best suits your lifestyle, schedule, and overall preference.

The Bottom Line

The first-day-at-the-gym workout can be a daunting and nerve-wracking experience, but it doesn’t need to be. With good preparation and some mental shifts, the experience can be enjoyable and help set you up for a healthier, more physically active lifestyle. We hope the above tips will help you feel less worried about your first gym workout.