Set the Tone for a Fit Life: The Only Guide You Need for a Memorable First Day at the Gym

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Set the Tone for a Fit Life: The Only Guide You Need for a Memorable First Day at the Gym

Getting into the right state of mind important before you start anything because It’s about committing to a healthier future, which feels and looks good. The first day at Gym or hitting the gym for the very first time is an overwhelming experience. All the new equipment, the people and everything present there make it all a bit much. But as you are not familiar with the gear and surrounded by a bunch of sweaty meatheads it doesn’t mean that you have to feel outgunned. Always remember that all of them were where you are at this moment feeling a little anxious and wondering where to start.

Whenever someone has their first day at the gym, he or she has many questions in their mind like “what will be the first day at the gym workout” or “what to do the first day at the gym” all these questions have answers that are pretty simple once you’ve been lifting for a while. These are a few common questions asked on the first day at the gym.

first day at the gym

First day at the gym workout

Usually, the first day anywhere is nerve-racking like the first day at the gym, the first day at work, and the first day of the week. A lot of people find themselves questioning a lot on the first day hence feeling confused. The gym can be an intimidating place for people having their first day at the gym. So, it is important to prepare yourself for all kinds of situations to avoid embarrassing situations or unnecessary accidents.

First day at the gym workout

If you are a beginner and it’s your first day at the gym, then there is no to be afraid of walking around the gym and trying out every piece of equipment. Put yourself to test your body to see which exercises are best for you. It is a good way to know about the place and meet fellow exercisers. So, now you should be ready to know about the first-day exercises you should perform in the gym. I will tell you about the 7 exercises each having 3 sets but if you face any trouble then it’s ok you can perform 1 or 2 sets of each exercise.

  1. 5-10 mint warmup: treadmill incline walk
  2. Bird dog – 3 sets of 10 total repetitions
  3. Goblet Squat – 3 sets of 10 total repetitions
  4. Alternating Floor Press – 3 sets of 10 total repetitions
  5. Deadbug – 3 sets of 10 total repetitions
  6. Forward Lunge – 3 sets of 10 total repetitions
  7. Bench Supported Bent Over Row – 3 sets of 10 total repetitions

The number of sets depends on your choice.

5-10 Minute Warmup: Treadmill Incline Walk

the first day at the gym usually starts with a warmup. Choose a pace and incline on the treadmill that gets you uncomfortable. The major goal in this 5-minute warm-up is to get the blood flowing and the heart rate increased or elevated. Getting a sweat on the body is also another good feeling to achieve in these 5 minutes.

Birddog – 3 sets of 10 total repetitions

  1. Start with all fours (both knees and hands) on the floor and your toes raised
  2. Now raise one arm and the opposite leg straight up to shoulder height, balancing of one hand the opposite knee is necessary
  3. Slowly lower your arm and leg and repeat the same process for the other arm and leg
  4. Keep in mind, you have to perform one rep on one side and then you have to switch to the other side
  5. Alternate the sides with each rep
  6. One thing you should make sure of is that your knees are directly under the hip during the entirety of this movement.
First day at the gym

Goblet Squat – 3 sets of 10 total repetitions

  1. First of all, stand upright by holding one dumbbell in both hands at chest height with your flat feet shoulder-width apart
  2. Now lower your body towards the floor, sending your hips back and down, and during this movement, your knees must bend properly
  3. Push through your heels and then return to the initial position, throughout the movement keep your back flat and head up
First day at gym

Alternating Floor Press – 3 sets of 10 total repetitions

  1. Lie straight on the floor and hold the dumbbells at shoulder level with bent elbows and palms facing out
  2. Press the dumbbells straight up over your chest while doing this keep your palm facing in
  3. Lower the dumbbells back to shoulder level and the same procedure for the desired repetition
first day at gym

Deadbug – 3 sets of 10 total repetitions

  1. Lie on your back with bent knees and raised feet with your arms straight up over your chest
  2. Lower your one leg and opposite arm straight down towards the floor and keep the other leg and arm steady
  3. Now raise your leg and arm back to the upright position and repeat the same process with the opposite leg and arm.
  4. Alternate the sides with each repetition.

Forward Lunge – 3 sets of 10 total repetitions

  1. Stand up tall and step forward with one leg as you lower your back knee toward the ground
  2. You should drive through your heel when you step back into your initial position
Forward lunge

Bench Supported Bent Over Row – 3 sets of 10 total repetitions

  1. Hold the dumbbell in one hand and keep your arm straight, now place the opposite knee and hand on the bench and keep your back flat
  2. Start with lifting the dumbbell to the side of your chest, bending at your elbow.
  3. Now lower the dumbbell back to its straight initial position of the arm, and keep your back flat throughout the movement
  4. Before switching to the other side complete all your repetition on one side.
Bench Supported Bent Over Row: How to Do It Correctly | Splitandfit

That’s it, guys! It was your first day’s workout at the gym. Hope your first day at the gym was good. Now you are officially ready to conquer the gym. If this was difficult for you then it’s ok no problem look whenever your start learning anything new, you face some difficulties in the same way you will face very few difficult situations but you have to believe in yourself. Now I will tell you some tips, doing which you can conquer your first day at the gym.

How to Conquer your first day at the gym

Here are some tips which will help you to conquer your first day at gym

Create a positive feedback loop

The most important part of the first day at gym workout is that it gets you to come back for the 2nd workout, it also helps to get you to feel good and learn some of the important movements. 

According to the Fitocracy founder Dick Talens,

“The only way to succeed at fitness is to create a positive feedback loop”

Exercise can make you feel pretty good but it will not help you to grow better and better if you left the gym after your first day. Starting from the light and simple will help you prevent yourself from being too sore and also help you to set up your positive feedback loop.

Know Gym Etiquettes

If you are new to the gym and especially since it’s your first day at the gym then you must learn how to do things at the gym to avoid offending people on your first day at the gym. For example, it’s a good step to rub or wipe the equipment once you’ve done with it. Always keep in mind that do not stay for a long time on one piece of equipment especially if you see other people using that equipment.

If you don’t know about the exercises, Click here to learn all exercises of each muscle group.

Share your goal for the day

It’s clear and crystal that accountability is the best way to stay consistent and determined. If it’s your first day at the gym then share your goal for the day, and share what you have to do here, you cannot lie that you worked out if you did not even make it into the gym. You have to tell the one person you would hate to disappoint. Recruit a friend to come and join you. In this way, you can both share and laugh at the sense of intimidation.

Write everything down on the First day at Gym

On your first day at the gym, start a training log with all your current state because it will help you to know about your progress. You have to write down the name of the exercises, the number of sets and repetitions, how much weight you lift, and the rest time you take throughout every workout. If you do this, your training numbers will give you the satisfaction of quantifying what you carve out in iron.

Consume protein afterwards

It is important to replenish your muscles with proper nutrients as it is the most important thing you have to do when are done with lifting. Having a proper protein meal or supplement with a quality protein powder is considered the best course of action. According to the National Strength and Conditioning Association, usually 1-2 grams of protein per pound of body weight per day is recommended to the athletes

Don’t be afraid to ask for help

Don’t be shy to ask for help if you need a spot or want some help with your barbell back squat form or you’re just looking for your medicine balls, take your time and ask the trainer or staff member for their insight. They are present there to help you guys. It will boost your confidence and you will look like a pro.

Common Questions that Beginners ask on their First day at Gym

Question Mark Why - Free image on Pixabay

After a lot of guidance people still have a couple of questions regarding their first day at the gym, so let’s walk through this. A few common questions are as follows

What are sets and reps?

If you do not know what are sets and repetitions then don’t worry, I will tell you about it

  • A set is the collection of repetitions or reps you do without rest. For example, if you do 10 pushups and then stop, you did one set of 10 reps. take some rest and carry on.
  • A rep or repetition is completely doing an exercise once. For example, 10 reps of push-ups mean doing 10 pushups.

You guys will mostly see sets and reps listed as [Sets]x[Reps]. So “3×10” is the same as saying “3 sets of 10 reps.”

How much weight should I use?

This is a good question because some people on their first day at the gym try to lift more and more weight and they get injured. So here I will tell you how much weight you have to lift if you are a beginner.

Based on the initial exercises explained above only 1 exercise requires weight.

  • For goblet squats, I will recommend you choose 20- pounds dumbbell to start: this is a lightweight that you can easily lift, and it will serve as a counterbalance that will let you get deeper into the quats.

If you feel that this number is too heavy or light then you can adjust them according to your choice. But remember, the goal is to keep you moving and come back for 2nd round, not just to you super tired. So, I will recommend the lighter weight at the initial level.

How long should I rest between sets?

This question is still under discussion as a lot of people ask about the time of rest they should take between the exercises. It mostly depends on your exercise. If the exercise is too easy then take a few seconds of rest or if the exercise is difficult then take a rest of almost 60 seconds. On the whole, 60 seconds of rest between the set is considered perfect.

What should I wear to the gym?

On the first day at the gym, beginners usually ask what outfits they should wear to the gym. If there were a uniform for the beginner at the gym, it would be a wider T-shirt, basketball shorts, and tennis shoes. It all depends on you, wear what you want but seriously most clothes will be fine. Don’t try to wear jeans or cargo shorts at the gym.

How to Reduce Muscle Pain after the Gym?

Whenever you start a gym or do some exercises at home, your muscles are pulled or sore. It is a cruel trick of the gym that your first days are always the most difficult. You will get sore after your first workout. But over time, you will feel good because as you get more experience working out and movements become more familiar, you’ll get less sore and you’ll get sore less often. But the question arises what or how should we get rid of this pain?

If you’re looking for some specific ways to reduce soreness, some things might help.

  • Eat high-quality food with a defined amount of proteins as it will help your body to feel good.
  • Foam rolling is another trick that will help to improve the quality of connective tissue and can feel good on sore muscles.
  • Always remember nothing is more important than high-quality sleep. So, if you want to recover from this soreness take a good sleep.
  • Lastly, you have to do some light cardio means getting your heart rate up and moving will help you to deal with muscle soreness. 

Mistakes You Should Avoid on the First Day at the gym

Gym Mistakes That Mess With Muscle Growth | Men's Health

It’s a common observation that whenever someone has his/her first day at the gym, he or she is very excited to do every exercise to get a perfect body by losing weight and as a result, they get injured. So, here I will give you some tips that get you mentally and physically ready for your workout. So, avoid the following mistakes.

Don’t try to lose 10 pounds in one day

A common mistake that people make on their first day at the gym is they try to become smart on their first day at the gym and they overwork their bodies. Always remember everything takes some time. In this case, it will also take time to get to the point where you feel like you need to lose weight.

According to Shane McLean ( fitness instructor in Dallas)

“So, it will take you time to get out of it.”

Do a little bit daily but don’t spend a couple of hours at the gym otherwise, sustaining an injury is almost guaranteed and it will put you back on bed for a few weeks. So, I will say be patient and start with 3 to 4 exercises and move ahead because your muscles are unaware of what’s going to hit them, so teach them slowly.

Not Having a Plan

It is usually said,

“To have something is better than nothing”

Usually, beginners on their first day at the gym, have no plan for their gym workout as they are looking for something to do or switch their routines endlessly. This will not help you to get a great body. So, always remember you have to make a plan and write it as a memory otherwise if you have no plan then you’ll prevent yourself from mastering exercises, waste time, and miss out on great results.

Not Warming Up

Mostly, beginners don’t warm up their bodies and start the exercises directly on their first day at the gym and this is not good for you as your muscles, joints, and nervous system is not ready to lift weights. So, do an inclusive warm-up filled with activation exercises, dynamic stretches, and movement preparation to help your body feel good and lift a lot of weight.

Beginners say, they want to gain 10 pounds of muscle or they want to lose 15 pounds of fat and cut all the carbs or they want to do workout 6 days a week. All these are not good because taking a mammoth goal all at once will lead to failure and you will get frustrated by wasting limited time, willpower, and energy

Instead, break that massive goal into smaller, easier steps:

You must say I am going to take at least 100 grams of protein after the workout or I am going to increase the weight on my squat as I am getting stronger and stronger with time or I am going to switch from machines to free weights to build more muscles and strength in the body.

All these are simple habits that will build your confidence and get you closer to your overarching goal.

Be A Copycat

Don’t be a copycat as if someone is doing some workout it does not mean you also have to do the same. Also, our bodies are different and workouts are not a one fits all thing. So, your workout relay on your body type and the realities of your genetics to get the most out of them.

Overdo The Cardio

Most often, beginners on their first day at the gym directly go for the treadmill as they assume it is the best way to get into a fit shape. We all know that cardio is a good warm up workout but too much of it can damage your metabolism by burning your muscles and fat. Instead, do a few minutes of cardio and then proceed towards the lifting of weights.

Wear Scented Lotions and Perfumes

Do not try scented lotions and perfumes in the gym as most of the gyms are well-ventilated. So, let yourself be natural so that others may not feel bad. If you are worried about smelling sweaty, don’t worry everyone else is just sweaty as you are.

The End of Your First Day at the Gym

Here’s the end of your first day at the gym. I have explained everything to you and hope you have learned some important lessons from it. Go to your home and be ready for the next day’s workout, have a nice shower, and take a high-quality sleep. Your work for today is done.


What is the best time to work out?

Morning workouts are ideal for burning fat and losing weight, but afternoon workouts may give your performance a boost since you’ll have eaten a meal or two by the time you get going.

Is it OK to work out on an empty stomach?

Working out on an empty stomach won’t hurt you—and it may actually help, depending on your goal. But first, the downsides. Exercising before eating comes with the risk of “bonki

How long should workouts be?

Try starting with short workouts that are 30 minutes or less. As you feel your strength building, add a couple more minutes every week. The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week.

Is it okay to take a bath after workout?

Showering after exercise should be an important part of your post-workout routine. It not only gets you clean and protects you from breakouts, but also helps your heart rate and core temperature naturally decrease. Taking a lukewarm or cool shower works best.

first day at gym

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