Joining a gym for the first time can feel intimidating, but a little preparation can help you feel confident from day one.

Real talk: Joining a gym can be kind of scary at first. Walking in that first day can leave you with major butterflies. You’re surrounded by unfamiliar equipment and people who seem like they know what they’re doing. You might be thinking, “What if I do something wrong?”

These feelings are totally typical. In fact, almost everyone feels that way at the beginning. Even the fittest person in the gym was new once.

Gym anxiety is often a result of not knowing what to expect. With just a little prep and a few helpful tips, you’ll feel way more confident — and before you know it, going to the gym will feel like second nature.

Let’s walk through what to expect and how to feel good about your first steps in the gym.

Most gyms have a similar setup, so once you know the basics, you’ll feel more at ease.

Reception

This is usually right when you walk in. You’ll see a large desk area with one or more employees. You’ll check in with your key card or app.

The staff here can answer questions, help you get started, or point you in the right direction if you’re not sure where to go next (no shame, we’ve all been there).

Locker rooms

You can change here, store your bag, and maybe shower after your workout. You need to bring your own lock for most lockers, and shower shoes are a good idea if you’re washing up after your workout.

Free weights area

This is where you’ll see equipment such as:

  • dumbbells
  • barbells
  • benches
  • squat racks

It can feel intense at first, but remember that everyone’s focused on their own workout. You can start with light weights and take your time.

Resistance machines

These are awesome for beginners. They usually target one muscle group at a time and often have diagrams showing how to use them. It can be super helpful if you’re still figuring things out.

Cardio equipment

Cardio machines include:

  • treadmills
  • bikes
  • ellipticals
  • stair steppers

They’re great for warming up, getting your heart rate up, or getting some steps in while you catch up on your favorite podcast.

Group class studios

These are separate rooms for classes like:

  • yoga
  • spin
  • strength training

If classes are your thing, this might become your favorite spot.

Gyms aren’t just rows of machines anymore. There’s often a lot more going on than you’d think.

Group classes

These are a great way to get moving if you like a little structure (and maybe some fun music). There’s something for everyone: beginner yoga, dance cardio, strength bootcamps, you name it.

Group gym classes can be really fun, and you just might find them becoming your go-to workout option.

Personal training

Feeling unsure about where to start? Book a session or two with a trainer.

A personal trainer can help you learn the equipment, build a workout plan, and give you confidence that you’re doing things right. Plus, they’ll teach you proper form, which can help you stay injury-free during exercises.

Bonus features

Some gyms have extra perks, such as:

  • a pool
  • a sauna or steam room
  • basketball courts
  • a turf area (for stretching or sled pushes)
  • rock climbing walls

If you think you’ll use those features, it’s worth factoring them in when choosing your gym.

Starting strong is all about making things easy for yourself.

Choose a convenient location

Pick a gym close to home, work, or somewhere you pass regularly. The easier it is to get there, the more likely you are to go, especially on those “meh” days. This makes hitting the gym as easy as possible.

Check the hours and class times

Make sure the gym is open when you want to work out. If you’re a morning person, look for early hours. If you’re all about that post-work sweat session, make sure it’s open late.

Pay attention to the vibe

Every gym has a different energy. Some are super intense and hardcore. Others are more chill and welcoming.

Take a tour, read reviews, or do a trial pass. Go where you feel good walking in.

Wear what makes you feel confident and comfortable

There’s no need for fancy gear. Just wear comfy, breathable clothes and supportive sneakers.

You can check with the gym to see if it has any specific rules for appropriate attire.

Pack the essentials

Think: water bottle, towel, and headphones. You may also want to bring a gym bag with sneakers, an extra set of clothes, a bath towel, and some toiletries if you plan on showering.

Keep these few simple things in mind so everyone has a good experience. The general rule is to leave things better than you found them. Here are a few tips:

  • Wipe down equipment: Most gyms have spray bottles or wipes everywhere. Just give the machines a quick wipe after you use them. It’s polite and keeps things clean.
  • Don’t be a hog: If it’s a busy time, try not to camp out too long on one machine. Do your workout as you usually would, but don’t take unnecessarily long.
  • Re-rack your weights: When you’re done with dumbbells or plates, just put them back where they belong. It keeps the space safe and helps everyone out.
  • Use headphones: Listening to an audiobook, hot girl walk playlist, or your favorite podcast makes working out a blast. Make sure you bring your earbuds.
  • Be aware of your space: Give people a little room when they’re lifting or using machines. And please, no unsolicited advice or staring. Everyone’s just doing their best.

Remember: You 100% belong in the gym. You don’t need to be “fit” to start. You also don’t need to know exactly what you’re doing on day one. The only thing you need is the willingness to try.

Start small. Go at your own pace. Celebrate progress. And remember, everyone was new once. You’ve got this!