A Beginner’s Guide to the Gym: How to Feel Confident from Day 1

Access to equipment. Most gyms are stocked with a wide array of strength machines, free weights, and cardio equipment. Having these machines and props expands your workout options, says Peloton instructor Logan Aldridge. At a gym, you're able to try different types of machines and see which ones you like. The ability to mix up your workouts and try new things also helps prevent exercise boredom, adds Ava Fagin, the assistant director of sports performance at Cleveland State University. 

Built-in motivation. Exercising alongside other people may help you get excited about your workout and give you a sense of camaraderie. “The atmosphere in a gym, where you’re surrounded by others who are also working toward fitness goals, can be motivating and help you maintain consistency,” Logan says.

Social connection. Gyms are a great place to meet people with shared or similar interests, Logan says. Plus, you can even learn about new exercises and workouts from fellow members. “Most of the gym community is really willing to talk to you about what they're doing if you approach them in a polite way,” says Brendan Overlid, a Colorado-based physical therapist at UCHealth.

Proximity. Joining a gym that's close to where you live and work is “huge,” says Fagin. The proximity makes it easier to get to the gym consistently and make it a regular part of your routine. 

Price. Monthly memberships can range from budget-friendly ($10 or less) to pricey (several hundred dollars or more). Consider how much you’re able and willing to spend, and watch out for additional charges, such as initiation fees. Some gyms also charge extra for classes or amenities.

Additional amenities. Most gyms have a variety of equipment and classes, but some offer extras—like a run club, small group training sessions, steam rooms, saunas, and more. Think through which offerings, if any, are a priority for you.

Is the facility clean and well-kept? For example, you might want to avoid a gym with machines that squeak and rattle, as Overlid says this could signal a safety concern.

Is the gym’s layout conducive to your workout routine? If you follow an online workout program or use the Peloton App for guidance, evaluate whether there’s space for you to set up the equipment you need, position your phone, and complete your workout without getting in other people’s way.

Stationary bike. Fagin says she likes the bike as a cardio option since the risk for injury during a ride is pretty low (though you should still make sure you have proper form). Bonus: You can use the Peloton App to take a cycling class led by a Peloton instructor on any stationary bike.

Free weights, particularly dumbbells and kettlebells since they’re easier to handle than a barbell. Using free weights is a great way to challenge your balance, posture, and core strength, Fagin says. And as Logan points out, they're highly versatile and helpful for strength training and muscle development.

Weight bench. Using a weight bench for support during moves like dumbbell bench presses, chest flies, and dumbbell rows can lower your risk for injury while improving your body awareness, Overlid says. These benefits are especially important as you get comfortable in the gym and work on developing proper form.

Treadmill. You can get a great workout on the treadmill by walking at an incline or taking an instructor-led class on the App. If you're an App+ member, you can also view your metrics from Peloton running, walking, and Tread Bootcamp classes in the App by pairing it to the gym's third-party treadmill using Bluetooth.

Rowing machine. This piece of equipment is another great option for a low-impact cardio workout, Fagin says, but it’s crucial to have proper rowing form. Luckily, App members can take a Form & Drills Row Classes on any rowing machine.

Cable machine. Cable machines are great for beginner-friendly exercises such as pull-downs and reverse lunges with a single-arm row, Fagin says. They’re easy to use and relatively low risk; If a weight is too heavy, you physically won't be able to lift it on this machine, helping to protect you from injury.

Remember to re-rack your weights. Always put free weights away once you’re finished using them so that others can easily access them, Overlid advises.

Keep it clean. Wipe down equipment and machines, regardless of how little or how much you used them. Also, avoid leaving items, such as bags and water bottles, on the floor around you. Clutter can infringe on others’ workouts and even pose tripping hazards. Consider storing your personal belongings in a locker room instead.

Don’t sweat and scroll. Be thoughtful about when and where you take breaks. If you’re sitting on a weight bench checking your email or scrolling on social media, it prevents someone else from using it, Fagin says. Remember: You're sharing this equipment, so you have to be considerate of others.

Be mindful about where you move. Doing exercises on a mat? Make sure you’re positioned out of other people's way and set up in a clear space.

Bring a friend. “Having a workout buddy can make the experience more enjoyable and provide mutual support,” Logan says. 

Focus on yourself. It’s normal to feel self-conscious, but most people aren’t thinking about you. Instead, they’re focused on themselves and their workouts, Overlid says.

Leave your ego at the door. If you’re unsure how to use a piece of equipment or do an exercise properly, ask for help. And don’t push yourself beyond what your body is capable of. You can always work your way up to more reps or heavier weights in the future—there’s no need to rush.

Start small. You don’t need to hit the gym every day to make progress. Two visits per week is a “manageable yet still effective” cadence for a beginner, Fagin says. Once you’ve maintained that routine for six to eight weeks, feel free to add a third day, she says. You can also set personalized Activity Goals in the Peloton App, meaning you can monitor weekly stats including number of active days, number of workouts, and workout time.

Remember this simple workout formula. Don’t know what to do for your first gym workout? Hop on a cardio machine and alternate between 30 seconds of hard effort and 30 seconds of easy effort for a total of 25 to 30 minutes, Fagin recommends. This format is straightforward and “very effective.” You can also use the Peloton Gym’s built-in timer to measure and slowly increase the duration of your workouts.