Top tips for joining the gym

Going to the gym can be a daunting process. What if I’m weak and people laugh at me? What if I hurt myself? Where do I even start? How do I work out if I don’t have the time? How do I get those t-shirt hugging arms? These were all questions I, and no doubt countless others, have asked ourselves before embarking on our gym journey. In this comprehensive guide, I aim to try and help answer these questions and many more, to hopefully show those who are worried that the gym is no more than a room with other people in it, similar to walking into a cinema or a lecture. So, let’s get straight into it. Before you enter the gym multiverse, here are some things you should consider

View the gym as just another place with people in it, as you would a cinema, lecture or train

Attire
Gymwear should be as simple and comfortable as possible. It is no secret that you will probably sweat a great deal if you are working hard, so wearing a light, breathable t-shirt should be a go-to for most first-time gym goers; preferably polyester. Depending on the weather or personal preference, shorts or tracksuit bottoms will work perfectly as well as hoodies or sweatshirts. If in doubt, bring a small backpack with you with some clothes just in case. Before I get attacked, I for one am definitely aware of the price of activewear nowadays and that the majority, including myself, do not want to spend £30 plus on a single t-shirt. What I found worked a treat was thrifting gym clothes from sites like Depop or Vinted (wash thoroughly before use), or from cheaper stores like TK Maxx or Primark. Instead, you could wait for big clearance sales if you are dead set on wearing popular gym brands like Gymshark or Myprotein. As a side note, there is no room for jeans, boots, or crocs/sliders in the gym, unless you are part of the maintenance team or are looking for an injury. Simple trainers should suffice, but I would recommend flat soles for extra stability

Nerves
According to a popular UK gym franchise, PureGym, in their fitness report, one in five people find the gym intimidating, and one quarter of women experience gym anxiety compared to only 16% of men. The way around this is to view the gym as just another place with people in it, as you would a cinema, lecture or train. You are simply there to use equipment which is shared with others. In terms of being worried about staring or judging, most times no one is looking at you or even acknowledging what you are doing. People are there to workout for themselves, not to hate on others, and they were once in your position of being a gym newcomer. If anything, those in the gym will see a newcomer and respect you for trying to better yourself, so once you have that in your mind, it becomes easy. For women, some gyms like PureGym include a ‘Women Only’ section, so sway towards this if you feel uncomfortable training on the open gym floor.

Training
Everyone’s goals are different. Some to gain weight, some to lose weight, and some to just be fit overall, so copying someone in the gym should never be the route. Depending on what your goals are, doing the proper research prior to entering the gym will prevent you from making mistakes that could potentially set your progress back by months. To gauge proper technique, you can watch online tutorials, ask trainers in the gym, or train with someone who has some experience. Training with a partner can also spur those with nerves to train more and harder. After a few weeks of getting the hang of things, training becomes very simple and once you finally start seeing progress, it should motivate you to keep going and grow your knowledge of fitness. If you are short on time, workouts can still be less than an hour and be of high quality. Performing a select few exercises with greater execution will always trump doing loads of junk volume.

The gym can be an excellent way for someone looking for self-improvement as it can help both physical and mental health

Nutrition
I am by no means a dietitian, but having experience is, I think, equally valuable and irreplaceable. ‘Protein’ is very much a buzzword nowadays. It seems every food has a ‘high protein’ option being released, and there is much debate on how much one should eat when going to the gym. The exact amount varies on individual goals but one should aim to eat as close as to one gram of protein per pound (lb) of bodyweight as possible, or around two ish grams per kilogram (kg). That is a good rule of thumb, but it can vary of course. For those starting out skinny and looking to gain weight, calorie-dense foods and meals should be the priority. High-calorie shakes, nuts, oils, and cheeses are all good choices. For those looking to lose weight, they should aim to eat foods that are satiating, i.e. keep you full. Diet sodas are also a great tool to satisfy those sweet cravings while consuming little to no calories.

The gym can be an excellent way for someone looking for self-improvement, as it can help both physical and mental health. If approached in the right way ,with the correct preparation, it is easy to fall in love with, which is the ultimate goal. Hopefully now, if you are looking to join a gym, after reading this you feel more confident in which case I strongly encourage you do so. Good luck!