Tips For When You’re New To The Gym

Jul 30

Walking into a gym for the first time can be intimidating. There are unfamiliar machines, people who look like they know exactly what they’re doing, and about a hundred unspoken rules you somehow feel like everyone else already knows. I’ve been there.

There was a time when I didn’t feel completely comfortable walking into a gym either. I wasn’t sure where to start, what equipment to use, or whether I was doing everything correctly. But one of the biggest things I’ve learned through my own fitness journey is that confidence doesn’t have to come before you start. It comes from showing up, learning, and slowly becoming more comfortable in the space.

If you’re new to the gym, here are a few things I wish I had reminded myself of from the beginning.

Start Smaller Than You Think You Need To

Your first few workouts don’t need to be impressive. You don’t need to lift the heaviest weights, know every machine, or leave completely exhausted for your workout to “count.” Sometimes the best first step is simply walking on the treadmill for 20 minutes, learning a few exercises, and getting comfortable being in the gym.

Consistency will take you much further than trying to do everything perfectly from day one.

Celebrate the little wins: showing up when you didn’t feel like it, adding a little more weight, learning a new movement, or realizing one day that the gym doesn’t feel quite as intimidating anymore.

Remember: Most People Aren’t Watching You

This was a big one for me. When you’re self-conscious, it can feel like everyone notices what you’re doing. In reality, most people at the gym are thinking about their own workout, their own form, their own playlist, or what they’re doing next. And the people who look completely at home there? They had a first day too. Put your headphones on, focus on what you came to do, and give yourself permission to take up space.

Have a Plan Before You Walk In

One of the biggest things that helped me feel more confident in the gym was walking in already knowing what I was going to do.

My go-to is the Ladder app, and I personally follow Shelby Robins on Team Transform. Having my workout already planned for me takes away so much of the intimidation of walking into a gym and wondering, Okay... now what?

The app guides me through the entire workout, including the exercises, sets, reps, rest periods, and demonstrations of each movement. I can put my headphones on, open that day’s workout, and focus on what I’m doing instead of trying to create a routine while I’m there.

I especially love this for anyone who is newer to strength training because it gives you structure while you’re still building confidence and learning your way around the gym. Over time, I’ve found myself recognizing more exercises, understanding equipment better, and feeling much more comfortable walking into a weight room.

If you want to try the workouts I use, you can join Ladder through my personal referral link for a free 7-Day guest pass and look for Shelby Robins’ Team Transform.

This is my personal referral link. I may receive a referral benefit if you sign up through it.

Find Movement You Actually Enjoy

Fitness doesn’t have to look one particular way. I personally love having variety in my routine. Some seasons of life might include more strength training, while others include Pilates, walking, or simply focusing on moving consistently. If you hate running, you don’t have to become a runner. If the weight room feels overwhelming, start somewhere else and work your way toward it. The goal is to find movement you can realistically see yourself coming back to. The “best” workout is rarely the trendiest or hardest one. It’s the one you’ll actually keep doing.

Don’t Be Afraid to Ask for Help

There is nothing embarrassing about not knowing how something works.

If you’re unsure how to adjust a machine, ask a staff member. If you’re learning a new exercise, take the time to understand your form before worrying about how much weight you’re using. Learning is part of becoming confident.

And when it comes to fitness advice online, remember that you don’t need to copy everything you see. What works for someone else may not be the right approach for you.

Wear Something You Feel Like Yourself In

This might sound small, but I genuinely think it makes a difference. Your gym outfit doesn’t need to be trendy or expensive. It just needs to make you feel comfortable enough that you aren’t thinking about it throughout your workout.

For me, there’s something about putting on a workout set I love, pulling my hair back, grabbing my headphones, and heading out the door that helps me mentally switch into workout mode. Wear whatever makes you feel ready to move.

Stop Comparing Your Beginning to Someone Else’s Middle

The gym makes comparison incredibly easy. Someone will always be lifting heavier, running faster, looking stronger, or doing something you haven’t learned yet. But their progress has absolutely nothing to do with yours.

Your body, schedule, experience, and goals are your own. Pay attention to the things that are changing for you: feeling stronger, having more energy, becoming more comfortable with an exercise, increasing your weight, improving your endurance, or simply becoming someone who keeps showing up.

Those things matter.

Give Yourself Grace

Not every workout will be your best workout. There will be weeks when you feel motivated and weeks when getting yourself there feels like the accomplishment. There will be exercises you love, ones you hate, and probably a few awkward moments along the way.

That’s normal.

You don’t have to approach fitness with an all-or-nothing mentality. You can have an imperfect week and keep going. You can take a break and come back. You can change your goals as your life changes.

Fitness should add something positive to your life, not become another place where you feel like you’re failing.

A Few Things I Like to Keep in My Gym Bag

A few favorites that make getting out the door, and getting through my workout, a little easier:

Sony Headphones: Block out distractions with these premium noise-cancelling headphones, designed for the best workout experience.
Beis Gym Bag: Spacious, stylish, and perfect for carrying all your gym essentials in one sleek bag.
Beis Water Bottle: Stay hydrated in style with this durable, sleek water bottle. Its design ensures easy sipping and fits perfectly in your gym bag for on-the-go hydration.
Bala Bangles: Elevate your workout with these stylish and functional wrist and ankle weights. Bala Bangles add resistance to any exercise, helping you build strength and tone muscles, all while looking chic.
Slip Hair Ties: Protect your hair while working out with these gentle, anti-breakage hair ties. Designed to hold your hair securely without leaving any dents or damage.
K18 Dry Shampoo: Refresh your hair between workouts with this miracle spray. It absorbs excess oil while adding volume and texture, leaving your hair feeling clean and fresh.
LMNT Hydrating: Replenish electrolytes and boost your hydration with LMNT. This electrolyte drink mix is packed with the essential minerals your body needs for optimal performance during your workout.

Some links in this post may be affiliate links, which means I may earn a commission if you make a purchase through them, at no additional cost to you.

The Most Important Thing to Remember

You belong in the gym before you feel like you belong in the gym. You don’t have to look a certain way, lift a certain amount, or know exactly what you’re doing to deserve to be there.

Give yourself time to learn. Start with what feels manageable. Keep your eyes on your own progress. Eventually, the place that once felt intimidating can become familiar. And there’s something really empowering about realizing that the confidence you thought you needed in order to begin was actually something you were building the entire time.

See you at the gym. 🤍