The Beginners Gym Workout Guide

Walking into the gym for the first time can feel intimidating - so first things first: congratulations!

You’re investing in your wellbeing, and that’s a big deal. You might be wondering things like; What should I do first? Will I look silly? And what do I take with me?

You’re not alone. Most people feel nervous when they’re just getting started — and that’s exactly why we’ve put together this guide.

You can also read our 10 Gym Tips for Beginners for extra support before your first visit

Jump to

• Where do I begin if I want to join the gym?
• What should I eat before the gym?
• Should I drink a protein shake before or after workout?
• What's a good post workout snack?
• What should I pack in my gym bag?

Where do I begin if I want to join the gym?

Gym Inductions

Walking into the gym for the first time can feel intimidating - so first things first: congratulations!

You’re investing in your wellbeing, and that’s a big deal.

You might be wondering things like; What should I do first? Will I look silly? And what do I take with me?

You’re not alone. Most people feel nervous when they’re just getting started — and that’s exactly why we’ve put together this guide.

You can also read our 10 Gym Tips for Beginners for extra support before your first visit.

Beginner gym etiquette

Gym etiquette is easier than people think, and knowing the basics will instantly help you feel more confident.

Here are the key unwritten rules:

·         Wipe down equipment after use

·         Re-rack weights when you’re finished

·         Try not to sit on machines while scrolling on your phone

·         If the gym is busy, let someone use the equipment between your sets

·         Keep your bag out of walkways

Most importantly: you belong in the gym just as much as anyone else.

When is the best time to go to the gym?

This can depend on your routine, if you have time to go before work and already feel energised, this would be the best time to visit. Don't worry if not, hit the gym on your way home!

There is no “best time” to workout, listen to your body and make the best decision for you.

Peak times generally are between the hours of:

·         6am-8am

·         5-7pm

if you are looking for more space when working out, you should generally avoid these times.

What should I eat before the gym?

Fuelling up before the gym is all about giving your body enough energy to train without feeling heavy or sluggish. A smart pre-workout snack usually combines easy to digest carbs for quick energy and a bit of protein to support your muscles.

Great options 60–90 minutes before training

• Wholegrain toast with peanut butter
• Greek yogurt with berries
• A banana and a handful of nuts
• Oats with honey or fruit
• A small chicken-and-rice bowl

Quick options if you're short on time (20–30 minutes before)

• A banana or apple
• A granola bar
• A fruit smoothie
• Rice cakes with a little peanut butter

Should I drink a protein shake before or after workout?

You can drink a protein shake before or after your workout - the difference is minimal.

Having it before can help if you haven’t eaten protein in a while, train early, or want amino acids available during your session.

Having it after is convenient for recovery, muscle repair, and those times when you don’t want a full meal.

What matters most is hitting your total daily protein, not the exact timing!

What's a good post workout snack?

Similar to what you eat before the gym, a good post-workout snack should combine protein to support muscle repair and carbs to restore energy. Some easy options include:

·         Greek yogurt with fruit

·         A protein shake with a banana

·         Cottage cheese with berries

·         Hummus and wholegrain crackers

·         A turkey or chicken wrap

·         Oatmeal mixed with protein powder.

If you need something fast, chocolate milk, a granola bar with fruit, or nuts paired with yogurt work well too. In general, aiming for 10–25g of protein plus a carb source within a couple of hours after training helps your body recover effectively.

What should I pack in my gym bag?

If you’re new to the gym, knowing what to bring helps you feel prepared (and less nervous walking in).

·         Here’s what to pack in your gym bag:

·        Gym clothing

·        Trainers

·         - Water bottle

·         - Small towel

·         - Toiletries

·         - Hair bobble / hair tie

·         - Spare socks

·         - Headphones

·         - Padlock for locker use

·         If you’re taking a class, it can also help to bring:

·         - a bigger towel

·         - a spare t-shirt