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Joining a gym is a common, and valuable, New Year's Resolution, and it's natural to feel a little nervous about your first visit. Here are personal trainer Lucy Gornall and Meg Symons' tips to help you get started.
🕒 6 min read
If you've never been to the gym before, or have been away a while, they can be daunting places; everyone seems to know what they're doing, and all the weights and machines can be overwhelming. And let's not get started on the gym bros dominating the weights area.
Don't fret – you're not the only one feeling a little intimated. Gymtimidation, a feeling of anxiety that can hit when you enter a gym, is real. A OnePoll survey on behalf of The Gym Group found that 33% of Brits suffer from gymtimidation and fear feeling out of place in the gym.
What's more, a quarter of those questioned said that not knowing where to start in the gym put them off going, and over 29% said that they felt uncomfortable not knowing how to use equipment.
If you're feeling apprehensive about getting started in the gym, this simple beginner's guide will help with your worries and let you work out in confidence.
Find a gym that's right for you
Joining the right gym can help with those anxious feelings.
Megan Symons, PT and owner of Phoenix Functional Fitness, adds: "I would strongly encourage going to a gym that offers a timetable of classes. This is almost a cheaper way of getting personal training, as you get coached through the class safely and effectively, with scaling options available for all fitness levels.
"Or, join a gym that solely teaches classes, such as a CrossFit gym, rather than an open gym."
Open gyms, such as Fitness First, Virgin and Pure Gym, will also have fitness trainers on hand to take you around and show you how the equipment works. This will help alleviate any confusion.
Avoid gymtimidation
Gymtimidation can be a real barrier to exercise. But Symons says that everyone in that gym was in your shoes once.
"Everyone has to start somewhere, and in time you'll become familiar with the equipment and you'll get into a routine."
Symons adds: "To help overcome gymtimidation, you could start your gym journey with a friend. You'll then have each other to lean on and it will help boost your confidence and also your motivation."
If you're suffering from gymtimidation, try an exercise class-based gym or simply go with a friend.
Warm up and cool down
Whether you're new to exercise or a seasoned pro, warming up your body before movement, and cooling down after, is always important.
Before exercise, go for dynamic stretches that involve movement. These move your joints through their full range, boost flexibility and prepare you for the exercise you're about to do.
Research has even found that dynamic stretches help increase the hamstrings' range of motion by 7-10%. Add a heart rate raiser, such as 60 seconds of high knees, to your warm-up. This will get your blood pumping.
Symons suggests Lunge Rotations as a dynamic stretch. These involve stepping forward with one leg, placing your opposite hand on the floor next to the lead foot and reaching and twisting the other hand up to the ceiling.
Leg Swings are also a good dynamic stretch; stand tall and swing your leg out in front of your body, stretching out the hamstring.
After exercise, opt for static stretches, which hold a muscle in one position for a period of time.
"Static stretches help to relax muscles and return them to their resting length, reducing post-exercise tightness and discomfort. Plus, they can help alleviate muscle stiffness and support blood flow to tired muscles, which helps remove metabolic waste such as lactic acid, promoting faster recovery," says Symons.
An example is the Cobra Pose. Lie face down on the ground with your hands directly under your shoulders, arms close to your chest. Press into your hands, keeping your elbows bent, and lift your head and chest off the ground. Hold for 30 seconds.
The exercises to get you started
Having a plan before you get to the gym will not only save you time when you get there, but will also help to ease any gym anxiety, as you'll know exactly what you're meant to be doing.
Along with your plan, be sure to have a backup option for each exercise. If you choose to go to the gym at peak periods (think early morning before work and in the evening after work) it's unlikely that all the equipment you want will be available.
Symons suggests the below for a full-body weighted workout. For these you'll need a barbell, bench, dumbbells and a kettlebell. Follow the allotted reps and sets for each, resting for 60-90 seconds between each set.
Dumbbell Goblet Squat
Works your: Quads, Glutes
3 sets of 10-12 reps
Stand tall with feet just wider than hip-width apart. Hold a dumbbell close to your chest. Bend your knees and push your hips back, lowering down until your thighs are parallel to the ground. Pause, then drive up through your heels.
Barbell Bench Press
Works your: Chest, Shoulders, Triceps
3 sets of 8-10 reps
Lie back on your bench with your hands just outside shoulder width on the barbell above your chest. Press the barbell up, then slowly lower down until your elbows are at a 45-degree angle. Then go again.
Dumbbell Bent-Over Row
Works your: Back, Biceps
3 sets of 10-12 reps
Hinge at the hips, keeping your back flat. Drop your chest to a 45-degree angle. Hold a dumbbell in each hand, arms hanging down to the ground. Squeeze your shoulders back and drive the dumbbells to the bottom of your rib cage. Pause, then lower back down.
Kettlebell Swing
Works your: Glutes, Hamstrings, Core, Conditioning
3 sets of 15-20 reps
Keep your feet hip-width apart, and hold a kettlebell in both hands, arms straight. Allow the kettlebell to swing back between your legs, then drive your hips forward and let the kettlebell swing out in front of you.
Dumbbell Shoulder Press
Works your: Shoulders, Triceps
3 sets of 10-12 reps
Stand upright holding a dumbbell on each shoulder. Then drive the dumbbells up overhead, before slowly lowering them down.
Supporting your gym routine with supplements
Although a gym is great for helping you to get fitter and stronger, what you do away from the gym also has a huge impact. This includes what you eat and any supplements you take.
Symons says that whey protein powder (or a plant-based protein if you prefer) is a convenient way to ensure you're getting enough muscle-supporting protein.
Try Healthspan Elite All Blacks Ultimate Whey Protein, which contains 24 g of protein per serving.
"I also recommended a scoop of Creatine around your exercise; this has been shown to help improve physical performance in short−term, high intensity exercise," says Symons.
Healthspan Elite All Blacks Creatine Monohydrate powder is unflavoured so can easily be added to your protein shakes.
Symons adds: "Omega 3 and vitamin D3 are also useful supplements to take; in the UK we tend to be deficient in these. Omega 3 is useful for supporting muscle recovery and lowering inflammation, while also helping to support our brain, heart and eyes." Try Healthspan Elite High Strength Omega 3 1000mg.
Vitamin D3, on the other hand, helps to support your immune system, as well as your muscles, bones and teeth. Try Healthspan Elite Vitamin D3 1000iu.
Keen to discover other supplements that can support your gym journey? Check out the full Healthspan Elite range using the menus above.