How to go to the gym if you are scared to go

A client in her 50s who has never used a gym recently signed up with me. Training her has been a reminder of how alien gym environments are to the uninitiated. Here are some tips on starting to go to the gym if the idea scares you.

Decide whether going to the gym is right for you at the moment

Gyms are great and an excellent exercise choice for anyone at any stage and any age. But what if you can’t afford one, or the one nearest to you is ages away, or you have childcare commitments that prevent you going?

For people new to exercise, the aim should always be to reduce barriers to actually exercising as much as possible. If physically getting to the gym is a mission logistically you are much less likely to do it.

Also: if you are currently very unfit then just starting a regular walking regimen may be enough for you initially. I mean as little as a 5 minute continuous walk at a very slightly faster pace than you usually walk.

If you have more than one gym option go and see them all before you sign up

You cannot get the true vibe of a gym from its Instagram or webpage, and atmosphere will be a massive factor in whether you continue going or not once you do sign up.

Visit at the time of day you plan on using the gym to see how busy it is. Check for any out of order machines - ask the person showing you around how long on average it takes them to fix broken equipment.

Have a look at the changing rooms even if you don’t plan on using them necessarily. I once joined a gym and lasted a month there. It had multiple problems such as a constant smell of sewage which culminated in a flood (good times), and also the fact that of the two toilet’s in the women’s changing room, one was out of order the entire time I was there.

Once you’ve signed up ask for an induction session but don’t feel pressurised into paying for personal training

In an induction session a trainer will show you how to use the equipment and watch you while you give the machines a go, often while also trying to sell you a personal training package. Don’t feel obliged to buy one (see below on signing up with a personal trainer).

You can still use the gym even if you don’t do an induction session

An induction session is really useful and a good idea if you have never used a gym before, but it isn’t essential.

Many machines now have QR codes on them which you can scan to see a video showing you how to use it. If there isn’t a QR code stick the name of the machine (including the brand if you can identify it) in Youtube (e.g. “Hammer Strength incline chest press”) and you’ll usually find that a helpful gymbro has done a video on how to use it.

You can also watch (in a non-weirdo manner) other people using the machine or ask a trainer to show you.

Go in with a plan

I can almost always spot a gym orphan after trolling around in gyms for so long.

They’re the people who wander furtively into a gym and then drift around, doing 4 reps on one machine and then 36 reps on another before taking refuge on the treadmill. Usually they only last a handful of visits.

Going into a gym without a plan is like going shopping in a supermarket where everything is written in a language you don’t speak. Find a very basic workout plan for beginners. There are plenty drifting around online but be aware many are written for physically intact people in their 20s and 30s. If this does not describe you, you will probably have to modify it by skipping/replacing some exercises and/or reducing sets.

For my gym virgin client who has a bunch of joint issues going on, I am having her do one set each on five exercises; three of these exercises use machines, one is bodyweight only and one uses dumbbells. That takes roughly 10 minutes and then she goes for a swim (which she really enjoys).

Training is an art as well as a science, and with someone daunted by the idea of going to the gym it’s essential to get buy-in. You do that by having them dip their toe in the water rather than chucking them in at the deep end.

And remember that if you have been sedentary for years even the smallest amount of activity is enough to induce adaptations (fancy talk for getting stronger of fitter or whatever change the particular activity you are doing leads to). Start small.

Signing up with a personal trainer

If you can afford personal training and need guidance then a trainer is a great idea. Especially if you are someone who needs a boot up the arse to stick to going to the gym.

If you’re considering using an in-person trainer at the gym you have joined, watch them in action a few times before you buy sessions with them. See if you like their style of training and the way they interact with their clients. Are they constantly on their phone and/or talking to other punters? Do they seem to have a high turnover rate with clients? Do they seem able to tailor workouts to the abilities of their clients or is everyone doing the same thing?

Unfortunately many people think that fit bod = good trainer. The only thing you can tell about a trainer with a good physique is that they know how to stick to an exercise and nutrition programme (which they may not even have written themselves).

Also have a chat with them and explain what your goals are. Beware of a trainer who pushes you in any one direction exercise or nutrition wise i.e. by making everything about fat loss if this is not your goal or by insisting that barbells are a mandatory part of any exercise or who is unable to adapt exercise to your physical limitations. There’s a lot of shit out there! So shop wisely.

I’m an online personal trainer and enjoy working with people who frankly just cannot with exercise. Especially people with diabetes, hypertension etc. If this interests you email me hicoachcarr@gmail.com