8 August 2025
Entering the gym for the first time can be exciting—but also a little intimidating. It may seem like everyone else already knows what they’re doing—walking confidently to the machines, adjusting the weights, switching exercises with ease. And you? You’re standing at the door, possibly thinking, “What am I even doing here?”
Relax, you’re not alone! Whether you’re looking to get in shape, do something good for yourself, or simply move your body, know that every beginning is both a challenge—and an opportunity.
In this article, we’ll guide you through how to take your first steps into the fitness world—with confidence, without stress, and with a clear plan!
If you’ve been putting off your first workout because of thoughts like, “Everyone will be watching me,” “I’ll mess something up,” or “I don’t know how to use the machines,” take a moment.
The truth is: most people are so focused on their own workouts, they barely notice what others are doing. And let’s not forget—no one started as an expert. Everyone was a beginner once and would likely help you if you’re struggling with an exercise or machine.
If you’re still feeling shy or unsure, don’t hesitate to ask at the front desk—the staff is there to help. Whether it’s where a piece of equipment is, how to use a specific machine, or which group classes might suit you, they’ll provide the info and support you need to feel more confident from the start.
The gym isn’t just a place with machines—it should give you comfort, convenience, and motivation. When choosing a gym, consider key factors like location, convenient hours, proper equipment, a variety of group classes, and comfortable locker rooms with all the amenities.
You can explore all Next Level fitness clubs, pick the most convenient location, and see what each one offers.
To make your workout more comfortable and effective, pack your gym bag with a few essentials:
Workout clothes – Choose something comfortable that allows free movement.
Clean sneakers – Reserved only for the gym. They ensure both your comfort and gym hygiene.
Towel – A must for every workout, especially when using equipment. It helps maintain hygiene and comfort.
Water bottle – Hydration is crucial, especially during intense workouts. You can add lemon or orange slices or electrolytes for extra recovery support. If you forget yours, don’t worry—we have well-stocked protein bars and drinks in every Next Level club.
Workout gloves – Useful if you plan on lifting weights to protect your hands from calluses.
Headphones – A good playlist can boost your mood and performance.
Going to the gym without a plan is like sailing without a compass. A clear plan helps you avoid confusion and reach your goals faster and more efficiently.
It’s completely normal not to know where to start. Here are some questions to help:
What do I want to achieve? – Lose weight, build muscle, tone up, improve endurance, or just feel better? Choose one main goal and build your plan around it.
How much time can I dedicate? – Be realistic about how many days a week you can train and for how long.
Gym or group classes? – If you’ve never trained before, you might not know what you enjoy. If you’re more social and need guidance, group classes are great. If you prefer to train alone, the gym might suit you better. Try both and see what fits!
Would I work with a personal trainer? – A personal trainer helps you master proper technique, avoid injury, and build a tailored nutrition plan. If you want professional support, our trainers are always available in the gym.
Creating a good training plan is not just about selecting exercises—it’s about combining training types, balancing intensity, and staying consistent.
Plan your sessions across the week. For example:
Monday: Upper body (chest, back, arms)
Wednesday: Lower body (legs, glutes)
Friday: Cardio + abs
Saturday: Full-body or group class
Sunday: Active recovery (walk, yoga, stretching)
If you prefer group classes, combine different types of workouts—like Les Mills BodyPump for strength endurance, functional training for tone and agility, and Pilates for flexibility and core stability.
Each session should have a clear structure:
Warm-up (5–10 mins) – Light cardio (walking, bike, cross trainer) + mobility work to prepare the joints.
Main workout (30–45 mins) – Strength exercises (squats, lunges, hip thrusts, dumbbell rows, push-ups) or compound movements that build both strength and endurance.
Cooldown (5–10 mins) – Stretch and relax your muscles to reduce soreness and improve flexibility.
Keeping a workout journal or using fitness apps helps you stay motivated. Log your reps, weights, and how you felt. Smartwatches and fitness trackers can help monitor heart rate, calories, and recovery.
If you feel exhausted or sore, take time to recover. Include active rest like yoga, walking, or swimming to avoid burnout.
Reward Yourself – When you make progress, treat yourself—new workout gear, your favorite meal, or a rest day. It makes the journey more enjoyable and sustainable.
Long cardio sessions can reduce muscle mass and slow metabolism. Combine moderate cardio with strength training for best results—avoid extremes.
Warm-ups reduce injury risk; stretching aids recovery and flexibility.
Always aim for proper form, even if it slows you down at first. Start with basics like squats, lunges, hip thrusts, rows, and push-ups. Learn correct movement before adding weights—it prevents injury and improves results.
If unsure, ask a trainer for help.
Training four times one week, then disappearing for three won’t bring results. Your body needs regular activity to progress. It’s better to go twice a week every week than train hard for a short time and stop. Consistency is key—fitness is a marathon, not a sprint.
Too-short rests can cause burnout, while overly long rests reduce workout intensity. Balance is crucial.
Rest and sleep are vital for muscle recovery. Overtraining without rest leads to fatigue and plateau.
Food fuels your body. Without a proper diet, you won’t have energy or recover well. Balance your intake of protein, carbs, and healthy fats based on your goals.
Don’t jump straight into heavy workouts or long cardio sessions. Start slowly, allow your body to adapt, and focus on form.
Excessive intensity in the first weeks often leads to soreness and burnout. Train 3–4 times a week—it’s enough to see progress.
Breathing is key to performance. Don’t hold your breath—it can cause dizziness or weakness. Exhale during exertion—like when lifting weights or standing from a squat.
You’ll see people with more experience or strength. That’s okay! Every body is different, and everyone progresses at their own pace. Focus on your own journey and enjoy the process.
We all come to the gym with different goals—some want to build strength, others to improve endurance, and some just want to relieve stress. To keep the gym a pleasant space for everyone, follow these basic rules:
Put equipment back – Re-rack weights and return machines/dumbbells when finished.
Avoid phone calls – Music is great, but phone calls can disturb others. If it’s urgent, step outside or into the locker room.
Clean up after yourself – All Next Level gyms have disinfectant and paper towels—use them.
Don’t hog equipment – It’s fine to rest between sets, but don’t zone out or scroll endlessly while someone’s waiting.
If you’re reading this, you’ve already taken the first and most important step—you’ve decided to begin!
Starting is always the hardest part, but we promise—every small step forward will build your confidence and strengthen your motivation.
Fitness isn’t just about working your muscles—it’s about caring for your body, mind, and self-esteem.
You don’t need to know everything on day one—what matters is starting, learning, and enjoying the journey.