Do you have plans for a New Years Resolution that involve joining a gym? If so, I’m going to introduce an idea that may feel uncomfortable, but hear me out.
Don’t wait!
Right now is the ideal time to join a gym. Come January 1st the gym will be more crowded with all the others who have also decided this is the year they are going to get themselves in shape. Imagine how great it would feel to walk in, comfortable in the space because you spent December getting yourself acclimated.
That doesn’t mean you need to commit to a whole workout plan right now. Instead, join now, visit once or twice per week, get comfortable in the gym and be ready to start your new workout plan when January rolls around.
I think you’re crazy, but maybe…
Okay, you have decided to listen to my advice, even though you have always treated December as the last hurrah of the year and working out is the last thing on your mind. You have picked a gym, you walked in and signed up.
Now what?
Get the lay of the land
My favorite recommendation for my online fitness clients is to spend some time going to the gym and only use the cardio equipment. This is especially ideal if the cardio equipment is in view of the strength training space. Find a bike or a treadmill, hop on and cruise along for 10-15 minutes. Go at an easy pace so that you can spend your time observing. Every gym has its own rhythm. Not all gyms have the same equipment or machines. Figure out the name of the machines your gym has and keep note of it for later. Learn the cleanliness expectations/norms of your gym. Should you bring your own towel? Does the gym provide sanitary wipes (most do these days) and what is the expectation for how you use those?
This time will do a few things for you.
- Build the habit of showing up
- Get you more confident in the space
- Learn by watching others
- Lower the barrier of showing up by only needing to stay for 10-15 minutes
Try different times of day
During this trial period you should visit during as many different times of day as you can. The gym will feel different at different times. If morning and afternoon workouts would both fit into your schedule, use this month to try both. How does it feel to knock out your workout before work? Does it give you the time you need to get yourself ready for work? How does it feel to change after work and get yourself to the gym? If both options fit for you, then how does the gym itself feel? Is one time period busier than the other? Do you like the person working the front desk in the afternoon and that would give you an extra incentive to show up? Take all of these factors into account so you are ready with a plan come January 1st.
Ask for a tour or utilize any free training opportunities
Almost all gyms will offer you a tour when you sign up. If they don’t, ask for one! This is especially important if using gym equipment is new to you. Getting this tour from someone who works in the space is a great opportunity to learn more about the gym. They will have insights about certain machines or weights that you might not get from just observing. Don’t be afraid to ask questions.
Likewise, some gyms will offer an introductory training session. It is completely okay to take advantage of this training session even if you have no intention of signing up for personal training from someone at the gym. Again, this is a good opportunity to learn the machines, weights and get form help if strength training is new to you.
Have a plan
On that note, you should absolutely have a workout plan when you are ready to start your strength training journey. There are a million different ways to structure a workout plan. The most important thing is that you show up consistently and do the work. But jumping around from machine to machine or following a different random Instagram workout every time you show up is not going to help you make the progress you are hoping for. In order to gain muscle or improve strength you need to follow something called progressive overload. That is a fancy way of saying, you need to do the same simple movements, over and over, and make them a little harder over time. There are a lot of ways to “make it harder” and this is where having someone who knows what they are doing create a workout for you can help. If you are not sure where to start, check out my FREE Beginner’s Gym Workout!
Do your homework
Okay, you have your workout in hand. You have gotten more comfortable showing up to the gym on a semi-regular basis. What else can you do to make your first strength training session a success?
Spend time going over the workout before you get there! Visualize where you will be for each exercise. If you are not sure how to use a particular piece of equipment at the gym, and your coach hasn’t provided specific tutorial videos, check YouTube. Remember earlier I suggested you make note of the name of the equipment at the gym? There are so many exercise tutorial videos that can show you how to use specific machines or complete the exercises as prescribed.
Just Get Started
Getting started with anything is always the hardest part. If you join a gym now, you will be able to head into that New Year’s Resolution with a really great foundation!
Let me know if you have any questions or need help!
