The Hunday Times #3:The Ultimate Gym Anxiety Checklist

Everything to do before, during, and after your first gym session.

If you've been putting off joining a gym because you're convinced everyone will be staring at you and everything will go wrong, this one's for you!

Here's your step-by-step checklist to make demystify the gym and make your first visit a bit less terrifying!

What you’ll need…

☐ Your keys

☐ Your phone & headphones/earphones

☐ Your gym access sorted, whether that's a fob, QR code, app or PIN. Make sure it’s set up!

☐ A full water bottle

☐ Comfortable clothes, a sports bra & some trainers. If you’re just strength training, flat trainers like Converse are perfect!

Before you go…

☐ Save a workout on your phone so you don't have to think on the spot. Either from your coach, from online, or something you’ve written in your notes app. Keep it short & simple!

☐ Wear something you feel comfortable in, both confidence-wise and movement-wise!

☐ Eat beforehand, always! A pre-gym banana makes the world of difference to your energy levels. Also love a Squares bar for this.

☐ Remind yourself: every single person in that gym had a first day once, we aren’t born with this knowledge!

When you arrive…

☐ Put your headphones in (even if you don't play anything). It helps block out the noise and focus you!

☐ Walk around first, and no, people won’t be judging you! People walk round looking for machines/equipment allllll the time.

☐ Find the toilets and changing rooms/lockers so you know where they are. Have a breather in there!

☐ Hop on a stairmaster for a few minutes, they’re a great way to get up high and be able to look around the gym at where everything is.

☐ Pick one or two pieces of equipment you're familiar with, it could be a mat and two light dumbbells.

During your workout…

☐ Start short, simple, and light. Bodyweight is a great place to start too!

☐ Rest for as long as you need.

☐ Remember: people are far too busy thinking about their own workouts to even notice you.

☐ Use youtube to find equipment tutorials! Have a look at the brand of the machine (eg. Escape, Life Fitness), what the machine is (there’s usually a sign with the name), then type that into youtube. There will be sooooo many tutorials with how to use and adjust it!

☐ This might sound scary, but if you get stuck or feel unsafe at any moment, ask for help. Everyone was a beginner once, and everyone has been stuck at one point!

🚪 Before you leave

☐ Wipe down your equipment, it’s good etiquite.

☐ Celebrate yourself and the fact you showed up!!

☐ Do not judge how it went, simply move on!

❤️ Most importantly...

You don't need to feel confident before you walk through the doors, no one does when they’re a beginner! Even the most muscly gym bro had to start from scratch once.

Your first gym session doesn't have to be anywhere near perfect, the fact you went is the biggest win.

And if you keep showing up, your confidence and strength will skyrocket 💖