Going to the gym is not just great for anyone who wants to grow muscle but also those who want to be fit and maintain good health.
Almost everyone feels out of place during their first gym visit. The thought of walking into a room filled with experienced lifters, complicated machines and people who seem to know exactly what they’re doing can make you feel self-conscious. But in reality, even the most confident gym-goers started this way.
In order to make the gym feel more approachable to beginners, we interviewed some senior friends with plenty of gym experiences for advice on where and how to start. Here’s what we found.
No. 1: Start at home with easy workouts first for a smoother transition before going to the gym
For senior Travis Zhu, working out didn’t begin immediately at the gym but in his own living room. With a pair of adjustable weights and a bench, he browses online for some beginner and easy-going cardio workouts to familiarize himself first with moving and doing exercises.
“Sometimes, I just play YouTube videos or a show on the couch in front of my little setup of weights and yoga mat,” Zhu said. “If I was going to relax and watch something, doing so while exercising seemed much better than just sitting at my desk.”
This casual home environment allowed Zhu to build confidence and develop the habit of exercising regularly. By the summer of last year, Zhu felt ready to take the next step when his local YMCa also conveniently offered free memberships to teenagers.
“I saw it as a great opportunity to go beyond my little setup at home,” Zhu said. “It was also fun to go with friends and explore new equipment.”
Zhu’s story demonstrates how starting small can also lead to long-term success. And if you are unsure to start outright in a gym setting with dozens of strangers, here is a perfect beginner example suitable for everyone.
No. 2: Find a good buddy to go together and keep in mind nobody is watching you
The gym can feel intimidating at first, but senior Nathan Lee suggests bringing a good friend along to ease the pressure.
“Going with a buddy makes the whole experience less awkward and more fun,” Lee said. “You can motivate each other, and it’s nice to have someone to figure things out with. Basically the two of you are sharing the pressure.”
How about being judged by others? That’s also a common thing to worry about for beginners that seems cannot really be solved by doing with another person. Well, Lee also has a perfect story to prove that your concern is totally unneeded.
There was an embarrassing moment that taught Lee an important lesson about gym culture: Most people are too focused on their own workouts to notice what is happening with others.
“One time, I went with a friend during the busiest hour of 5 P.M. and the gym was packed,” Lee said. “I was wearing this bright green Beyond underwear, and my friend thought it would be funny to pull my pants down all the way to my ankles.”
While Lee was mortified, he quickly realized that no one was paying attention or even looking at his direction.
“I was ready to leave out of embarrassment, but to my surprise, nobody even noticed,” Lee said. “It made me realize people are more invested in getting their workouts done than to pay attention to every random person next to them.”
So what is Lee’s advice? Go with a friend, and don’t worry about being judged — the people around you are more interested in themselves than what you’re doing.
No. 3: Avoid certain interactions for a ease of mind and peaceful workout session
Senior Daniel Schwartz knows that the gym isn’t just about lifting weights — it’s also about dealing with the occasional awkward and frustrating interactions because people of any age and personality can be there.
“It can be tough when you’re just trying to focus, and someone interrupts you quite frequently for something unrelated,” Schwartz said. “But you just have to keep your cool and keep going. Most of the time I will just back up and let them do whatever they want to do and stay away.”
Schwartz had a memorable encounter with a stranger that taught him how to handle these situations.
“There was this one time I was sitting at the leg press machine,” he recalled. “A middle-aged lady came up and asked me how many sets I had left. I said I had two sets left. But then, just as I was speeding up to finish, she came back after 30 seconds wanting to use the machine.”
While the situation could have been frustrating or even enraging, Schwartz handled it with patience, simply acknowledging the request and giving the spot. He advises beginners to do the same.
“Sometimes, you just have to back off and avoid unnecessary interactions. Focus on your routine.”
By keeping to yourself and not letting small disturbances get in the way, you can maintain a peaceful workout and stay in the zone.
From these fellow classmates with different degrees of gym experience as well as backstories to working out, one thing is certain: By simply showing up, you are already ahead of where you were the day before. And your odds of showing up again increase.
