First day at the gym
What to bring, what to do and how not to overdo your first session.
Pack the night before (5)
- Comfortable clothes and closed shoes
- Water bottle and small towel
- Lock and headphones
- Membership card or app sign-in
- Shower kit if you will go straight on to work
Before you arrive (4)
- Pick a quieter time for your first visitOften mid-morning or mid-afternoon.
- Eat something light 1 to 2 hours before
- Heart, joint or other health issue? Ask your doctor first
- Book the free induction, if the gym has one
At the gym (8)
- Ask a trainer to show you the machines and how to set the seat and weight
- Warm up for 5 to 10 minutes, walking or cycling
- Keep it short: 30 to 45 minutes
- Do one exercise each for legs, push, pull and core
- 2 sets of 10 to 12 reps, with a weight that feels moderateStop if you feel sharp pain. Normal tiredness is fine.
- Rest 60 to 90 seconds between sets
- Wipe the machine down and put the weights back
- Cool down and stretch for 5 minutes
After (4)
- Drink water and eat a proper meal
- Expect sore muscles for a day or two
- Write down the machines and weights you used
- Book your next two sessions, at least a day apart
Written from www.nhs.uk