Walking into the gym for the first time can feel a little intimidating, but you’re not alone—we’ve all been there. That’s why I put together this quick FAQ to answer the most common questions beginners have. Think of it as your starter guide to feeling confident, avoiding rookie mistakes, and actually enjoying your workouts from day one.
How do i get familiar with the gym without looking totally lost?
Usually when signing up for a gym, they will give you a tour around the facility. This is your first impression/ chance to get a general idea of where everything is. To avoid looking lost, make sure to come prepared with your workout planned already. I also suggest going at a less busy time during the day so you can use more machines and avoid more people if you’re afraid of being judged.
WILL PEOPLE JUDGE ME IF IM NEW?
People, especially seasoned gym goers, should not judge a person for being new to the gym. Everyone has to start somewhere and if anybody, they are the people that should know best that it takes time to be experienced and show progress. No one should be judging their peers but if they do? SCREW THEM! The fact that you had the courage and took the time to even show up to the gym in the first place should be enough of a confidence boost to not care what those judgy people think.
DO I NEED A PERSONAL TRAINER?
Not necessarily, but working with one in the beginning can help you learn form, build confidence, and stay on track. And later on in your journey they can be your resource for new and exciting programs, building new fitness goals etc.
WHAT SHOULD I WEAR TO THE GYM?
Whatever makes you feel confident and comfortable! I can not stress enough how much better a lift is and how much more confident you feel in the gym, and in life in general, just by putting together an outfit you think you look good in. I do base certain items like shoes on what body area I am focusing on that day (for instance: wearing flat soled shoes on leg day for more contact and force, or tank tops on upper body to make sure my form is correct ) but mainly I just dress in what I think is the cutest/most practical for that day. It is okay to feel confident about certain areas on different days so just listen to what your mind is telling you. If you like only part of your body, make sure to accentuate that part with your outfit to feel more comfortable. Comfort and confidence!!
SHOULD I DO CARDIO OR WEIGHTS FIRST?
What order you do certain parts of your workout can be based on your body goals which is different for everyone. If you are trying to burn more fat, do cardio first to get your heart rate and body temp to rise. But if you don’t want to lean out, but want to add more muscle – do cardio after your workout so you have higher energy levels to lift more weight. Make sure to also document progress with photos and videos! Even if you’re not where you want to be right now, you’ll look back in the future and be proud of yourself.
WHAT IF I DON’T KNOW HOW TO USE A MACHINE?
Hopefully this handbook will give you a general idea of each machine and how to use it. If there is a machine I didn’t list or you still feel uncomfortable there are always picture instructions on each machine, sometime with a QR code to a video demonstration. If that doesn’t help, you can always ask a staff member to go over the machine instructions with you.
WHAT SHOULD I EAT BEFORE THE GYM?
It depends on the person, their normal food consumption, andarea of focus for that workout. For example: I would eat lighter if I was just training back, but if I were working on legs, I would eat a heavier more carb loaded meal.
HOW DO I STAY MOTIVATED?
I would say being disciplined is more important than being motivated but when beginning to make yourself want to go, make the experience exciting! Pick out the cute outfit, plan exercises you enjoy, put on a killer playlist, or bring a friend! Nothing is more motivating than someone who won’t let you cancel.
WHAT IF I FEEL INTIMIDATED IN THE GYM?
It is very common, especially at the beginning. That is why I preach to come prepared! A part of feeling intimidated is not knowing what to do so if you come with a plan, you’re already ahead. Take things slow and give yourself patience. It can be frustrating learning something new, especially when you feel like you’re being watched so just give yourself grace. And if you really feel overwhelmed at a certain point, you are allowed to leave. Now, I’m not saying leave everytime it gets tough. But if staying at the gym in that current moment is doing more harm than good, it is okay to pack up, applaud yourself for showing up and tell yourself it’ll be better next time. You just have to take the iniaitve and decide what you will change to make that a reality for the next visit.
Your dedication to learning and growing is powerful—and I’m honored to be a small part of that journey. Keep pushing, keep believing, and never forget how capable you are.
Stay strong, Hayley J’nae
Originally Published September 21, 2025
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