Live Longer Habits

If you're gearing up for your first day at the gym, congratulations! 

It's a big step, and the most important thing is to have a good experience. You want to feel positive about your visit so you’ll want to come back again and again. The more you stick to this routine, the easier it will be to make it a lifelong habit. Here’s a straightforward guide to help you prepare, make a plan, and feel comfortable in the gym on your first day. 

Two Things to Prepare Before You Go 

1. Have a Plan

Aimlessly wandering around the gym can lead to a frustrating experience. You might hop from the treadmill to some light weights, and then try out an odd-looking machine without really accomplishing anything. 

Instead, think about what types of exercise you enjoy. 

Do you admire sprinters, weightlifters, or yoga enthusiasts? 

What matters most to you: strength, speed, endurance, flexibility, or overall fitness? 

These questions can help you choose a workout plan that suits you. If you’re unsure where to start, set one small goal for your first day—like burning 200 calories on the treadmill or doing a few sets of upper body exercises. 

2. Bring a Buddy (or Not)

Having a workout buddy can help keep you motivated and make your visits more fun. However, you can also find it easier to develop your routine on your own. Think about whether you prefer the support of a friend or if you're comfortable going solo. If you do bring a friend, make sure you both agree on a workout schedule that works for you. 

4 Essential Items to Bring 

Let’s keep it simple on your first visit. You won’t need a huge bag full of gear. Instead, just bring: 

- A gym bag 

- A change of clothes and toiletries (in case you shower) 

- Your workout outfit—comfortable shorts or leggings and basic trainers 

- Headphones 

That’s really all you need for now! Don’t worry about fancy equipment or supplements just yet. As you get more comfortable, you can add more gear, but for your first day, less is more. To make things easier, pack your gym bag the night before so that you’re all set to go. 

When to Go

You can choose any time to visit the gym, but if you wish to avoid crowds, try going in the late morning to early afternoon on weekdays. Mornings and weekends can be busier. On your first day, it might help to go during quieter times so you can explore without feeling rushed or overwhelmed. 

What to Do on Your First Day 

Eventually, you’ll want to follow a proper workout program that outlines what exercises to do, how long to do them, and how to track your progress. But for your very first day, keep it simple. 

Consider trying: 

- A gentle warm-up on the treadmill 

- The pulldown machine 

- The leg press machine 

- The stair climber 

- The chest press 

- The ab machine 

You’ll spend a few minutes at each station, combining some endurance work with strength training. Just remember: there's no need to push yourself too hard. 

Gym Etiquette 

Don’t let the gym intimidate you! Here are a few basic rules to follow: 

- Wipe Down Equipment: If you sweat on a machine, be sure to clean it afterwards. 

- Put Equipment Back: Once you finish using something, return it to its proper place. 

- Share Equipment: If someone asks to “work in,” they’re asking if they can use the equipment while you rest. It’s polite to let them share. 

What NOT to Do on Your First Day 

- Don't Copy Others: It can be tempting to mimic what fit-looking people are doing, but it’s not always the best approach. Focus on what works for you instead. 

- Don’t Overdo It: It’s great to be enthusiastic, but don’t push yourself too hard on day one. Think about your small goals and stick to them. You can always come back for a tougher workout next time. 

- Don't Get Discouraged: If you feel a bit out of shape, remember that everyone has to start somewhere. Focus on your own progress rather than comparing yourself to others. 

Building Your Gym Habit Your main goal for your first day is to have a positive experience that encourages you to return. Starting with a small, achievable goal can help, but even if you just chat with staff or walk around, that's progress. Once you feel comfortable, commit to a specific number of workouts per week—like three. This clarity helps you stay on track. 

The first visit can be daunting, but it really does get easier the more you go. You'll find yourself looking forward to your workouts and feeling proud of your efforts. Be patient with yourself; you'll get there!

Source: trustyspotter