The wellness edit: navigating the gym in January

Whether you are a seasonal gym rat, like to go occasionally, or are looking to enter the doors for the first time, the gym in January can feel like a crazy place. With people setting fitness resolutions, getting back into the swing of things after the holidays, and people making the most of their free time away from work, the gym can often feel like it’s always busy. This article will look at navigating the gym when it can feel its most daunting and offer advice to those starting out on their gym journey.

For those new to the gym or feeling overwhelmed, dumbbells can be your best friend

Whether your gym is large or small, any unknown environment can feel nerve-racking. Machinery might work differently, and the availability or arrangement of equipment may be unfamiliar, which can feel unsettling. Even if you’ve been going to the gym for years, taking a step back when you enter a new gym can be a good idea. Take a minute to simply look around you, assess where different machines are, and understand what you might be interested in trying out. If you feel awkward or uncertain, head to a mat and start stretching, or a cardio machine to let your body warm up before deciding what approach to take. Whether you stick to cardio or branch out to other areas of the gym, it’s often the first step which gives you the confidence in your gym journey.

Dumbbells
For those new to the gym or feeling overwhelmed, dumbbells can be your best friend. They are versatile and can be used to target every muscle group without needing to navigate complex machines or crowded areas. A simple dumbbell routine could include squats, lunges, overhead presses, rows, and curls. These exercises provide a full-body workout that builds strength and confidence. One advantage of dumbbell-only workouts is their simplicity. Grab a set of weights that you feel comfortable with, find an open space, and you’re ready to go. This minimises the need to wait for equipment during peak hours, especially in January, and you can focus on learning proper form. Start with lighter weights to ensure you’re performing each movement correctly and gradually increase the weight as your strength improves.

Taking the time to learn machines
Gym machines can seem intimidating at first, especially with their many handles, seats, and adjustable settings. However, taking the time to learn how to use them is helpful in any fitness journey and everyone will have been there at some point. Most machines have diagrams or labels that explain their function and proper use. Spend a moment reading these instructions before hopping on. If you are uncertain or there is no clear guidance, remember to take advantage of the other support you might have whether it is through instructional videos on TikTok or from fitness instructors. Videos are particularly helpful, showing you the correct form and aiding you to optimise your workout.

Show kindness and support to others as there will always be somebody slightly more nervous than you are

Remember: nobody’s watching you
One of the most common fears for gym newcomers is the feeling of being judged by others. However, the reality is that most people at the gym are focused on themselves and their own workouts. Whether they’re trying to set a new personal best or simply to make it through their routine, they likely aren’t paying attention to what you’re doing. Everybody is always trying something new in the gym: whether it’s adding a new exercise to their routine or increasing the weights, nobody is perfect at what they are doing. Everybody is at the gym to improve themselves in some way. The more you focus on your own goals, the less intimidating the environment becomes.

Navigating the gym in January may feel overwhelming, but with the right mindset and approach, it can also be an exciting opportunity. Start with simple exercises, take time to understand the machines, seek guidance online, and remember that most people are too preoccupied to notice what you’re doing. Most importantly, show kindness and support to others as there will always be somebody slightly more nervous than you are.