Gym Basics for Beginners: What to Do on Your First Day

Every regular gym-goer was once a beginner. A little preparation helps you walk in with confidence and leave with a good workout done.

Before you go

• Wear comfortable clothes and flat, stable shoes.
• Bring a water bottle and a small towel.
• Have a plan written down so you're not wandering.

A simple first workout

1. Warm up: 5 to 10 minutes on a bike or treadmill.
2. Leg press or goblet squat: 2 sets of 10.
3. Chest press machine: 2 sets of 10.
4. Seated row: 2 sets of 10.
5. Shoulder press: 2 sets of 10.
6. Plank: 2 holds of 20 seconds.
7. Cool down: gentle stretching.

Gym etiquette

• Wipe down equipment after using it.
• Re-rack your weights.
• Don't hog machines between sets when others are waiting.
• Ask staff for help. They'd rather you ask than use equipment incorrectly.

Start light

Use weights that feel challenging but let you keep good form for every rep. You can add more next week.