The scariest thing about starting something new is not knowing where and how to start. Going to the gym and training is no exception. Walking into an unfamiliar space can be intimidating, so the mere act of showing up is a huge success. But what is there to do once you walk in? Where do you start? How long should you spend training? Which exercises should you pick? These are common concerns we will address to help you be more successful and more confident when you walk into a gym.

The first thing you want to consider is the space you can commit yourself to. As a beginner, it will be unbelievably scary to walk into a gym, especially a specialty gym like a powerlifting gym. You need to find a space that fits your mentality and experience level. There is nothing wrong being a beginner, starting out in a powerlifting gym, but most people are not mentally ready for that environment. Once you have an idea of which gyms you would like to join, pay them a visit to check out the equipment and layout. Every gym allows walk-throughs/tours before you commit. Look for one that has equipment you want and need. If you do not know what something is, don’t be afraid to ask the staff. Also consider the commute time and location. If it is on your way to work and it’s 5 minutes away from your home, you will be more inclined to go. It’s easy to get to and not out of your way. You also want to consider the price. You don’t have to break the bank just for a gym membership.

Once you find the right gym, you have to show up. If you fear looking “silly” in the gym, find the right time slot. Peak hours (busy hours) in the gym are typically 6:00am to 8:30am and 5:00pm to 8:30pm Monday through Friday. Weekend peak hours are typically 10:30am to 1:00pm. These hours may change during holidays. Find the time that works best for you. That may be early Saturday and Sunday morning. The key is there aren’t many people to be seen.

You made it to the gym at a time you are comfortable with. What do you do now? Start training. Where should you start? Let us first go over the basic movement patterns, which are: horizontal push/pull, vertical push/pull, squat, lunge, hinge. The key is to hit each of these basics at least once per week with at least one core exercise each training session. If you come in twice a week, a program can look like:

Day 1

Push ups (horizontal push) 3×10

Hollow hold (core) 3x20sec

Goblet squat (squat) 3×12

Seated rows (horizontal pull) 3×10

Cable pull through (hinge) 3×15

Mountain climbers (core) 3x20sec

Day 2

Dumbbell overhead press (vertical push) 3×8

Split squat (lunge) 3×8/8

Kettlebell deadlift (hinge) 3×10

Plank (core) 3x30sec

Lat pulldown (vertical pull) 3×12

Cable crunches (core) 3×15-20

Every training session should start with a warm up of about 10 minutes. You should conclude every training session with about 10 minutes of stretching. In total, training should be 45 minutes to 1 hour 15 minutes. The program above is merely an example. It will need to be adjusted to your goals and mechanics.

If you’re wondering if you should do cardio, maybe. Depending on your goal and how often you can consistently make it to the gym will determine how you should train. A mix of resistance training and cardio should be done. You can take this 2 day program and add an extra day for cardio, making it a 3 day program. If you only can only commit 2 days, simply add 10-15 minutes of cardio once you have completed the resistance portion, then stretch.

The gym doesn’t have to be a scary place. The guidance of a good personal trainer/coach can greatly improve your experience in the gym. They can teach you new exercises, correct technique, and make adjustments if necessary. Here at G.O.A.T Year Training, we specialize in training optimization. We take people of all skill/fitness levels and elevate results. 

Remember, starting a new fitness journey can be daunting, but it’s a worthwhile investment in your well-being. By choosing the right gym, finding a suitable training schedule, and following a structured routine, you can overcome gym anxiety and achieve your fitness goals. Don’t let fear hold you back. Take the first step and discover the transformative power of regular exercise. With dedication and perseverance you can unlock your full potential and enjoy the benefits of a healthier, stronger you.