Just Joined a Gym but Not Sure Where to Start? These Trainer Tips Can Help

If you've never really worked out consistently, or you've been out of a fitness routine for a while, you can't expect to go from zero to 60 and run a marathon — or even a mile.

"All too often trainers hear people say things like, 'I want to lose 25 pounds for an event in six weeks,' or 'I don't exercise, but I want to get healthy and work out with you five days a week,'" Victoria Nolan, an NASM-certified personal trainer at Suite Time Fitness in Houston, told POPSUGAR. "It's much easier to stick to a new routine if you set small, manageable fitness goals with a larger end goal in mind. Seeing and tracking progress is a great motivator."

Many gyms offer a free training session to new members, so take advantage of it. Working with a personal trainer can help to ensure you're exercising at an intensity that's appropriate for your experience and fitness level and more.

"These introductory sessions will give you an idea of what equipment your gym offers, how to use it safely, and a basic program outline you can follow," Victoria said. "Trainers are there for your safety; don't be scared to ask how to do an exercise correctly or for an alternate exercise to one you're already doing."

Sia Cooper, an NASM-certified personal trainer in northern Florida, recommends warming up with two to three minutes of walking or jogging on the treadmill, with a slight incline of 0.5 to 1 percent. "I suggest a slight incline because there really is no flat surface that you would consistently run or walk on in a real world situation," she told POPSUGAR. "Walk or run for 15 minutes and then cool down."

"Nothing kills the social intimidation of stepping into a big gym like being with a friend," James Shapiro, MS, PES, CES, owner of Primal Power Fitness in New York City, told POPSUGAR. Whether you're both new to the facility or one of you is a long-time member, enlisting a friend to attend a group fitness class, spot you on weight machines, or simply hop on the treadmill next to you can help ease those first-time jitters.

When you're first scoping out a new gym, you're likely to notice that many offer an abundance of group fitness classes, from indoor cycling and Zumba to yoga. "If your gym offers classes, try them," Victoria said. "It's a great way to learn new exercises, meet new people, and add variety to your workouts."

"Does your gym have a sauna, hot tub, steam room, or a spa? If so, reward yourself post-workout with one of those self-care perks," Sia said. Even a few minutes in a massage chair can feel like a treat, and "it's great to plan rewards that aren't counterproductive to all of the work you've just put in."

If you've always been curious about but haven't yet tried the rowing machine or a TRX class, there's no time like the present. "Ask a gym staff member to show you how to use equipment correctly," said Jill McKay, an AFAA-certified personal trainer at Narrow Road Fitness in Port Deposit, MD. "Not only will it challenge your body in a new way, but it will keep you from getting bored, too."