Gym Newbie? 10 Hacks To Feel More Comfortable

Joining the gym for the first time or going back after a break can be accompanied by a huge range of feelings. And if dread, nerves or a general sense of "wtf am I doing?" are part of that, know that you're not alone.

Gym nerves are perfectly normal, even if you've been training for years and are trying a new gym. After all, you’re going into a brand-new environment, with new people, and depending on your fitness level, working out or using equipment might be a new experience too. 

Rest assured, it's not as scary as you think, and it will get easier. Here are our top 12 tips to make getting started as stress-free as possible.

1. Know that how you feel is normal

It's easy to look around a gym and think that everyone knows what they are doing, but remember, everyone had a nerve-wracking day one. It's natural. Chances are, someone else in the gym is feeling exactly the same way you do.

Be kind to yourself, don't worry about what everyone else is doing, and be patient as you adjust to the new environment or learn to use the equipment. Soon you’ll be walking into the gym without a second thought.

2. Ask the staff for a tour

Sweat’s co-founder and head trainer Kayla Itsines definitely knows her way around a gym, but changing gyms reminded her how confusing it can be as a first-timer. 

“I got a very basic, quick tour through the whole gym and I realised if I had never been to a gym before, I would have absolutely no idea what to do.”

On your first visit, she recommends telling the staff you’ve never worked out in a gym before and asking for a comprehensive tour of the facilities, including how to use each piece of equipment and if there are any women-only training areas. 

If your gym is busy, it can pay to contact them beforehand to organise a time for a tour. There’s absolutely no shame in being new, and they will be more than happy to point you in the right direction or answer any questions you have. Many gyms also offer a complimentary personal training session upon sign-up, so check what your membership includes and make the most of it!

3. Have a game plan

Once you know where everything is and how to use each piece of equipment, a great way to ease any nerves is to have a plan of what you will do when you get there. When you’re heading into a new environment, feelings of uncertainty are very natural. Knowing where you’re going and what you’re going to do can help give you a sense of control, certainty and confidence.

• Select and preview your workout in the Sweat app to see what equipment you’ll be using during your session and watch the exercise demo videos if anything is unfamiliar.

• When you arrive, visit the bathroom or locker room if you need to get changed or store your belongings, then grab your water bottle, sweat towel and headphones and find an area or cardio machine for your warm-up. 

• Post warm-up, it’s time to begin your workout. If you’re using large machines or a squat rack, head over to your first station and select a weight (more on weight selection in a second!). If you're only using smaller pieces of equipment, such as dumbbells and a bench, we recommend grabbing everything you need and setting up in a free space before you start.

4. When in doubt, start light

In any gym environment, there are going to be people who can lift heavy weights. Try not to compare yourself - your day one might be their day 500! If you’re not sure which weight is right for you, it’s always a safe bet to start with something that feels light - you can always increase the weight if it’s too easy. Starting light will help you nail your form, feel more comfortable and avoid injury.

If it’s your first time using a barbell, you can even use the bar on its own without any extra weight plates. All Sweat programs also give weight guides for each exercise if you’re not sure where to start.

When you're ready to challenge yourself, a good weight is one that feels hard (especially on the final few reps), but you can still successfully complete all reps with good form.

5. Nail the basics first

Before you tackle complex movements, fancy equipment or heavy weights, nail the basics so you’ve got a strong foundation. For example, if your workout includes a new deadlift variation but you're still working on your traditional deadlifts, feel free to stick with them until you feel like you've really got the hang of it and are ready to progress.

Nailing the basics means your form, muscle engagement, and confidence will be better when you feel ready to level up, ultimately improving your progress and lowering your injury risk.

One of our favourite Sweat app features? Every single exercise comes with a demo video and instructions, as well as diagrams that clearly show which muscle groups each exercise targets, so you know exactly where you should feel the burn.

6. Expect to fumble

When starting anything new, no one would expect you to be a pro within a day, so you shouldn’t put that pressure on yourself either! It takes trial and error to find your sweet spot with weight selection, using equipment with ease, and confidently performing new exercises. Have a beginner’s mindset, remind yourself that you’re still learning and be ok with slipping up or not knowing what you're doing. Aim for 1% better every time!

7. Wear what makes YOU feel good

Sure, treating yourself to some brand-new activewear can provide a great boost of motivation, but going to the gym definitely doesn’t mean you need a brand-new outfit or to wear what everyone else is wearing.

You want to be able to do your workout without feeling self-conscious or having wardrobe malfunctions, so pick something that feels comfortable for YOU and won’t need constant adjusting. Whether that’s leggings, shorts or sweatpants, a singlet, baggy tee or crop top, makeup or bare face - you do you.

8. Find or create a banging playlist

Music can work wonders when it comes to amping you up and tuning out any distractions. Carve out some time to put together a playlist that will make you feel energised and confident or finding one you love.

9. Work out with a friend

If you know you love working out alone, you can just go ahead and skip this one.

However, there are so many benefits to training with a friend, and we highly recommend giving it a go. They can help keep you motivated and accountable, will add plenty of fun and a bit of friendly competition to your sessions, and can check your form with each exercise. Figuring out new exercises or equipment is also way less scary with a mate.

10. Follow a well-designed beginner gym routine

There are plenty of great beginner-friendly gym programs in the Sweat app, like Strength with Kayla or Ignite Strength with Britany. They're designed to help you progress and see results, but they'll also set you up with a solid routine, build your confidence with equipment and exercises, and make sure you're training every muscle group.

Find your new program on the Sweat app

Ready to get started? Take a look through our complete guide to Sweat programs (there are over 60 to choose from!) or pick a workout from the On Demand section to get started.