New to the gym? Do these 5 things immediately

You’re new, nervous, and feel like all eyes are on you. These tactics will make you feel more confident in your first 10 minutes.

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Is this you?

• “‘I’m too nervous to join a gym.”

• “I have a gym membership, but I’m too intimidated to go.”

• “I go to the gym, but I feel so out of place.”

Walking into room full of people who appear fit and capable can be intimidating. Mindset helps; giving yourself permission not to be a gold-medal exerciser right away can feel like a huge weight off (pun intended). But in the moment, you need something concrete.

Here are 5 practical tactics you can take in any gym, whether you’re a newbie or seeking more confidence.

1. Write down your workouts

Walking around the gym without a plan can be stress-inducing. You’re not sure if you should do cardio or lift weights, every treadmill is taken, you don’t know how to set up a squat rack, and now you’re overwhelmed.

Think about how much more manageable your to-do list feels when you write it down, versus trying to remember it all. Walking into the gym with a plan provides the same sense of confidence and calm. It also reduces decision fatigue (should I do legs, arms, or cardio) and helps you know exactly where to start.

Tip: Before you walk in, write down the exercises you want to perform—but build some flexibility into the workout. If you intend to squat and all the squat racks are taken, you’ve already got a few alternatives (like a Smith machine squat, goblet squat with a kettlebell, or walking lunges with dumbbells).

2. Walk around and scope things out

Every time I visit a new gym, I take time to walk through the space to get oriented. Where is the cardio section? Where do they have mats? Where are the dumbbells? So start your workouts by taking a stroll. Notice which areas are crowded, which equipment is open, and where you could start. This practice will help you get more comfortable with the space, the patterns you may start to see (everyone wants to bench on Monday), and where to find specific equipment.

You may think this makes you look like a newbie, but nobody thinks it’s weird to see people walking around. (Maybe they’re between sets. Maybe they’re catching their breath. Nobody cares.) You can do this every time you walk into the gym, or until you get familiar with the space, equipment, and your own routines.

Tip: If you’re not sure where something is, ask! A trainers not actively working with a client is your best bet. The cleaning staff is another invaluable resource, as they likely know the gym well. You can also politely ask someone who is between exercises.

3. Watch YouTube videos in the gym

Don’t guess at how a machine works or how to perform a safe deadlift. You can learn right there in the gym! Pull up a video walking you through that specific machine, demonstrating proper form for an exercise, or troubleshooting common mistakes. You can even follow along with an app or YouTube workout!

Of course, be mindful if others are waiting for your equipment, and don’t stop in a place that obstructs traffic. (But half the gym is on their phone between sets anyway.) If you’re able to video yourself doing the movement without disturbing or recording others, you can also compare your form to the video tutorial.

Tip: Search for videos from certified trainers before you hit the gym, and create a playlist of exercises you’re working on. You can do this on YouTube, TikTok, or Instagram. This saves time searching for and vetting videos on the spot.

4. Treat the gym like a lab, not a test

I fall over, fail lifts, and mess up movements all the time. I treat the gym, various exercises, and my workout routines like an experiment, not a pass/fail exam. Your workout isn’t a test, so take your time and get comfortable in each exercise.

Adjust the seat or handles on your machine to see what feels best. Experiment with light weight, a PVC pipe, or your own bodyweight. Use different handle options, or try both arms versus one arm at a time. Move through the motion slowly, observe the limits of your mobility or flexibility, and adjust for your own body and mechanics.

Tip: Write this down too! It’s hard to remember every setting for every exercise. Document, “Leg extension: Back rest at 5, leg rest at 9, weight 40 lbs.” This can help you return to the same exercise easily and safely.

5. Give yourself permission to learn

Remember, you don’t have to “earn” your place in the gym. Everyone was new once. Let yourself be new! Embrace that you’re still learning. Frankly, “I’m always learning” is still my mindset, and it serves me well.

The athletes in my gym are some of the fittest I’ve ever seen. They are also the most welcoming and supportive. We love when people commit to their health and fitness, at any age, ability, or size. Remember that when you feel nervous, intimidated, or like you don’t belong. You do, and I know that because you’re here, in the gym with us.

Tip: Every gym environment is different, and the gym’s culture will factor into your experience. If your gym doesn’t feel welcoming, hospitable, or judgment-free, explore other options. Most local chain or boutique gyms will give you a pass for the day (or even a week). Keep going until you find the right fit for you.

Your 10-minute road map

The next time you plan a gym day, here’s what I want you to do:

1. Plan your workout, and write down the exercises you’ll be performing.

2. When you walk in, take a lap and get oriented.

3. Watch a tutorial if you need help with a movement.

4. Make the adjustments you need to feel safe and comfortable.

5. Then… begin your workout. That’s it!

Confidence doesn’t come before you start, it comes because you start. Use these tips to make your next gym day rewarding and empowering.

What’s the hardest part about going to the gym for you? Leave a comment!

XO, MU