What To Expect.
Starting the gym can feel like a big step, especially after a long day at work. Walking into a room with unfamiliar equipment and experienced gym-goers can be daunting. It doesn’t have to be! Everyone starts somewhere, and with a bit of guidance, your first workout can be exciting, empowering, and the start of something amazing. Continue reading to learn about our gym hacks and guidance.
Setting realistic goals and expectations for yourself is key in preparing to start the gym. Expecting your body and habits to change instantly isn’t going to happen overnight. Take small steps and begin by focusing on your first day. What would you like to achieve on day one? Familiarise yourself with the gym and the equipment. Set a manageable routine that you can stick to.
Dressing in clothes that make you feel comfortable but allow you to move freely and wearing shoes suitable for athletic movements is essential. Bring a water bottle and headphones to help you focus and improve your motivation. We could all use a little more motivation!
To ensure everyone has a safe, effective workout in a welcoming and enjoyable environment, all gym goers must follow gym rules:
Starting with a 10-15-minute warm-up of light cardio or dynamic stretches can reduce the chance of injury and prepare muscles and joints. Warming up sets you up for the best possible workout and improves performance.
Take your time to learn the correct form for each exercise. If you’re unsure, ask a personal trainer, use the diagrams on the machines, or watch video demonstrations. Poor form can lead to injuries and make your workouts less effective.
Starting in the gym can be exciting and fun but can lead to overexercising. Overtraining or using heavy weights right away can cause burnout, soreness, or injuries. Start with lighter weights and manageable routines, gradually increasing intensity as your strength builds. Ego lifting is your enemy!
Drinking enough water is vital for performance in and out of the gym. Dehydration can cause fatigue, dizziness, and cramps, impacting performance and recovery. Drink water before, during, and after your workout. A good rule is to drink 2 to 2.5 litres of water daily, which will vary depending on the person.
Poor sleep affects energy, focus, and muscle recovery, making workouts less effective. Aim for 7–9 hours of sleep daily to improve your fitness and recovery. A good night’s sleep will help you reach your goals and lead to success.
Finding motivation can be the most challenging part of starting the gym. Overcoming a lack of motivation can be the best skill to learn when starting the gym. Set small, achievable goals for each session, such as “I’ll do 20 minutes of cardio.” Having a specific goal makes starting easier. Visualising the workout can help create the motivation to go to the gym.
Keep your workout plan simple and not too difficult when starting to work out. An overly hard workout plan can feel daunting and reduce enthusiasm. Simplify your routine. Focus on a few key exercises you enjoy, and remember that consistency beats perfection.
Following a workout routine over time can become repetitive. Switch things up! Try a new class, change your playlist, or set a challenge, like beating your max rep count on the bicep curls.
Setting goals in the gym is the key to staying focused and motivated. Start with SMART goals: specific, measurable, achievable, relevant, and time-bound. For example, aim to run 5km without stopping in eight weeks. Focus on what you can control, like working out four times a week, rather than just the results.
Balance big goals with small wins to celebrate progress along the way. Mix things up with goals for strength, endurance, or stress relief, not just weight loss. Finally, check in with yourself regularly and adjust as you improve. Small steps lead to big successes!
Ready to transform your fitness journey? At Volair, we offer everything you need to achieve your goals and have fun. We’ve got you covered, from state-of-the-art gyms, personal trainers, and over 145 group classes weekly to football pitches, squash courts, and even a BMX park. Want to relax? Unwind in our spa or grab a coffee in our café areas.
We support every step of your journey with pools, expert health and fitness teams, and centres across Halewood, Stockbridge, Huyton, Kirkby, and Prescot. Join over 6,000 members who’ve already discovered the Volair difference.
Start your journey—find your nearest Volair centre and start today!
