Starting your fitness journey can be a bit daunting. Believe it or not, there are many men who have common gym fears. But with the right guidance, you can achieve your fitness goals and build confidence in the gym.
So I am going to share with you some ideas that can help you have a great first session in the gym.
Pre-Workout Preparation
Before hitting the gym, there are few things that you should do. So let’s go through the list.
Gym essentials You Need
It’s a good idea to prepare yourself with the right gear. This includes:
- Comfortable workout clothes
- Water bottle
- Gym towel
Gym Layout
Next, make sure you get the chance to have a walk around the gym before the day of your gym workout.
This will give you an idea of where everything is. The last thing you want to do is aimlessly walk around, like a lost soul, looking for a piece of equipment as that can be a little annoying.
So a few days before your gym session (maybe when you are sorting your gym membership), get to know the gym layout. Know where the cardio machines are, which resistance machines are available and where the free weight area is.
Ask for help
Take advantage of the services available. If you’re not sure what to include in your gym workout plan then ask one of the gym instructors or personal trainers.
A gym instructor will happily guide you around the gym and provide some exercise tips …
While personal trainers usually offer a free session. This way you get the chance to pick their brains during the session without any obligation to pay for more sessions.
If the trainer is really good and you want to pay a bit extra for his/her services then go for it. But …
Do not feel obliged to hire their services if it doesn’t feel right.
Warming Up and Cooling Down
A proper warm-up is essential to reduce the risk of injury and prepare your muscles for exercise. At the same time do not make the mistake of overdoing it.
Depending on what your workout plan is focused on, a short 5-10 minutes will be enough. Walking on the treadmill can be an effective warm-up if you’re starting with the lower body.
As for cooling down …
This is a topic that I go into further in [this blog post] as more depth needs to be given to this subject and context is key.
But for now, I’ll give you the broad and general safe answer. Studies advise performing a cool down of about 5 minutes that aims to lower your heart rate.
Gym Equipment
Make sure to not only know where equipment is but to also familiarise yourself with the different types of gym equipment, including cardio machines such as:
- Cross trainer
- Treadmill
- Elliptical
- Stair stepper
As well as the cable machines and free weights.
Try and educate yourself by learning how to use dumbbells and barbells. It’s important to use these pieces of equipment safely and make the exercises work efficiently for you.
There are many YouTube videos that you can watch that will help you with this. Just make sure you don’t watch a video where the person is clearly doing it wrong.
Have A Session Plan Prepared
If you want to make your first day in the gym worthwhile, make sure you have a session plan before you go. While it’s a good idea to have a day where you try out the majority of gym equipment to get comfortable with them …
Walking around and doing random exercises on your first proper day of working out at the gym will not get you to achieve your goal.
So, write a plan of what exercises you’re going to do so you don’t need to waste time in the gym between each exercise, looking around and wondering what to do next.
Planning a weekly workout plan should include a combination of resistance training exercises that cover the entire body.
Make sure to have a focus on aiming for building strength, hypertrophy or muscular endurance. This will determine how many reps you do.
If you’re not sure on how to plan a session, ask a staff member or contact me.
It’s a good idea to incorporate the big compound exercises to target the major muscle groups.
Gym Workout Plan
| Compound Exercise | Primary Muscles Trained | Secondary Muscles Trained |
| Squat | Quadriceps, Glutes, Hamstrings | Lower back, Core, Calves |
| Deadlift | Hamstrings, Glutes, Lower Back | Trapezius, Forearms, Core |
| Bench Press | Pectorals (Chest), Triceps | Shoulders (Deltoids), Core |
| Overhead Press (Shoulder Press) | Shoulders (Deltoids), Triceps | Upper Chest, Core |
| Pull-Up / Chin-Up | Latissimus Dorsi (Back), Biceps | Forearms, Shoulders, Core |
| Bent-Over Row | Back (Rhomboids, Latissimus Dorsi), Biceps | Lower Back, Core |
| Lunges | Quadriceps, Glutes, Hamstrings | Core, Calves |
| Leg Press | Quadriceps, Glutes, Hamstrings | Calves |
This table covers all the major muscle groups involved in common big compound exercises, providing a solid overview for building an effective full-body workout routine.
When it comes to cardio, do not think that you’ve got to go running for hours on a treadmill. If doing that is something you enjoy doing, then go for it.
Just remember, too much running can have a negative impact on muscle gains, if that’s what you’re aiming for.
How To Have an Effective Workout
For your workouts to be effective beginners should aim to workout 2-3 times a week with rest days in between. I recommend starting with 2 days of resistance training of around 30 60 minutes of full-body exercises
Over time, focus on progressive overload to continue challenging your muscles and achieving fitness goals.
Set Yourself Realistic Goals
Many guys quit before they even get going. One of the reasons for this is they probably expected too much too soon. Set yourself a realistic target.
Getting into shape and maintaining a good level of physical fitness requires a long-term mindset which many people struggle with.
So, be real with your goals and be patient. I cannot stress enough that you need to give yourself enough time to achieve goals, such as losing weight or building strength, to help stay motivated.
To do this, break down larger goals into smaller, manageable steps to help track progress.
And celebrate small victories along the way.
Understand Gym Etiquette
One of the big issues on the first day of going to the gym is to understand how to conduct yourself.
One of the big issues for learners is understanding how to behave themselves. The gym is a place where many people go to workout amongst strangers. So it’s important that you acknowledge the written and unwritten gym rules, otherwise known as gym etiquette.
Overcoming Gym Intimidation
Many people feel intimidated when first entering a gym due to unfamiliarity with equipment and social dynamics. This is normal but remember, everyone starts somewhere.
So focus on your own workout and don’t compare yourself to others.
You can always consider working out with a buddy. But I do strongly advise that you do not rely on them to help you be motivated to go and workout. Friends can be unreliable at times and they might have other priorities that do not match yours.
How to Smash Your First Day in the Gym
Your first day in the gym doesn’t have to be intimidating. With the right preparation, a clear plan, and a focus on consistency, you’ll walk in with confidence and walk out knowing you’ve taken the first step toward building strength for life.
Remember — pack the essentials, warm up properly, get familiar with the equipment, stick to the big compound lifts, and respect gym etiquette. Don’t compare yourself to anyone else. Every bloke in there had their “first day” once. What matters most is that you showed up and you keep showing up.
Fitness isn’t about quick fixes or magic programs. It’s about patience, effort, and progress over time. Keep it simple, stay consistent, and the results will follow.
Next Steps: Own Your Fitness Journey
Your first session is just the beginning. Now it’s about building momentum.
Download the Free Beginner’s Exercise Guide to take the guesswork out of your next workouts (COMING SOON).
No hype. No fake physiques. Just honest training, real results, and the confidence to be strong for life.
Stay strong — and I’ll see you in the gym.
FAQs
Should a beginner train everyday?
No. Start with 2–3 full-body workouts per week. Your body needs rest to recover and grow stronger.
Is 30 minutes at the gym enough?
Yes. If you train with focus, 30 minutes of compound lifts and smart effort is plenty to see progress.
Should I do cardio or weights first?
Do weights first. Lifting takes more energy and focus, so hit the iron while you’re fresh. Use cardio as a warm-up or finish with it.
Do I need supplements as a beginner?
Unless you are genuinely missing an important nutrient, supplements are not necessary, especially as a beginner.. Focus on eating real food, training consistently, and sleeping well first. Supplements can come later. Supplements are not a magic shortcut to success.
