The Ultimate Beginner's Guide To The Gym

If you don’t know what to do in the gym or you’ve never stepped foot in one before, it can seem like a pretty scary place. What are all the machines for? How do I do use them? Is everyone looking at me?

That’s why we’ve put together the ultimate gym guide for beginners, that covers everything from what to pack in your gym bag, right up to your very own beginner’s workout. Once you’ve read through this guide, you’ll know everything there is to know about working out in the gym and smashing your fitness goals.

BEFORE YOU START :

HEALTH REQUIREMENTS :

The gym is designed to give everyone the tools they need to reach their dream fitness goals. Whether it’s to tone up or build strength, anyone is welcome to train in the gym, but before starting your fitness journey, you may be asked to disclose any medical conditions. This helps personal trainers to tailor a routine that suits you.

Here are a few examples that you may be asked to disclose:

• Any existing heart conditions

• Ongoing medical conditions like diabetes

• Any major operations you’ve had in the last 12 months

• Whether a doctor has advised you to abstain from exercise in the past.

GYM INDUCTIONS :

A gym induction is a brief tour of the gym’s facilities. It covers gym etiquette (which can vary between clubs), how to use the machines, and how you can access each area of the gym.

A good induction is key to getting you started on the right foot. The staff that run inductions will always have tips and advice that could save you a lot of hassle later on, like the best times to use what equipment and what exercises are great for beginners.

PREPARING FOR YOUR FIRST VISIT :

THE BEST TIME TO GO TO THE GYM :

One question every new-starter asks is “what’s the best time to go to the gym?”

Morning is often hailed as the best time to fit in a workout, as it can reduce stress levels and leave you energized for the rest of the day. However, it all depends on your ‘circadian rhythm.’

A circadian rhythm is your internal clock, the one that causes you to fluctuate between alert and sluggish throughout the day. If you consider yourself a morning person, it should be easy to motivate yourself for an hour in the gym before work. But, if you can’t get anything done before your 9 am coffee, don’t beat yourself up about it — hit the gym on your way home instead.

There really is no ‘best time’ to exercise, it all depends on your body, so listen to it and hit the gym when it’s most convenient for you.

WORKING TO YOUR SCHEDULE :

If your schedule is getting in the way of your circadian rhythm, it can help to get an extra hour of sleep every night. You feel the pressure of your circadian rhythm more when you’re tired, so getting to bed earlier might be the push you need to crush those 7am laps in the pool!

DODGING PEAK TIMES :

The other factor to consider when scheduling your session is when the gym is likely to be busy. If you’re looking for space when working on your strength, it is worth considering avoiding peak times. This is usually just before or after the working day, although on-site staff will be able to advise you further.

WHAT TO WEAR AND TAKE WITH YOU :

If you’re truly looking to power through your session and achieve your peak performance, you’ll want to come prepared.

Here’s a list of gym bag essentials:

• Gym-appropriate training gear (avoid denim or replica shirts)

• Gym shoes (sturdy trainers work best; avoid weak canvas shoes)

• Sweat towel (for wiping down equipment after you use it)
• Towel and shampoo (for a post-workout shower)

• Post-workout snack

• Water bottle

WARMING UP :

If you’re feeling self-conscious on your first gym visit, your initial instinct might be to skip straight to the treadmill or weight machine and ‘prove your worth,’ but this is a rookie mistake. One of the most important parts of a good workout is to properly warm up.

Warm-ups are crucial as they prepare your body for the demands of exercise, loosening up the muscles and reducing the risk of injury. This also means you’re less likely to pull a muscle during your workout and minimizes the chances of lactic acid building-up, which can lead to cramping.

GYM WORKOUT FOR BEGINNERS :

Now that you’re properly acquainted with the equipment, it’s time to start using it.

Though there’s no “one-size-fits-all” workout, we’ve teamed up with Zanna Van Dijk, creator of the #girlgains movement to bring you the ultimate gym workout for beginners. This example workout uses a variety of gym equipment and works your whole body, done right it should take between 45 minutes and an hour to complete.

1. 5-MINUTE CARDIO

A 5-minute fast-paced incline walk on the treadmill to get your heart rate up and mobilise your joints. You can just use the ‘Quick Start’ option

2. RESISTANCE TRAINING

Choose a weight that you can comfortably lift for 10 reps. The last few reps should be really challenging! Do three sets of 10 reps for each of the following exercises, leaving around 60 seconds’ rest between each set.

• Dumbbell lunges

• Leg press

• Dumbbell shoulder press

• Lat pull-down

• Cable chest fly

• TRX planks (3 sets of 30 seconds)

• HIIT cardio circuit

3. HIIT CARDIO CIRCUIT :

A HIIT (High-Intensity Interval Training) circuit is all about intervals of contrasting training, consisting of brief but intense bursts of exercise (where you give maximum effort) are followed by low-intensity recovery or rest periods.

For this HIIT, repeat 5 rounds with minimal rest:

• 10 burpees

• 10 press-ups

• 10 sit-ups

STRETCH AND COOL-DOWN :

Stretching and cooling down after a workout is essential to preventing injury and be as simple as a gentle 5-minute walk on the treadmill.

BECOME A GYM PRO :

So there you have it: the gym is no longer a mystery.

In time, it’ll all become second-nature to you. As you build confidence, you’ll begin achieving the goals you set out for yourself and establish a routine that keeps you fit, happy and energised.

Whatever level of fitness you're at, always remember that if you’re unsure about anything during your exercise experience, staff members and PT's are always happy to lend a hand.