Getting started at the gym

What should you do on your first gym visit?

Book an induction or a one-to-one introduction before your first workout, where an instructor shows you the equipment and guides you through a first session. Ask the gym whether it is free. Professional supervision and good technique are linked with a lower risk of injury¹.

• Learn technique first. Spend your first sessions learning how to do each exercise, whatever your experience¹.
• Start on machines, with light weights. Move to free weights at low load later¹.
• Tell the instructor about any injuries, sore joints or things you can't do, so your exercises can be adjusted to suit you³.
• Ask staff on the gym floor anything you're unsure about. Answering questions is what they're there for.

Injuries that do happen are mainly linked to heavy, repetitive workload, awkward positioning or incorrect technique, and the choice of exercise³. The National Strength and Conditioning Association considers resistance training safe for healthy older adults when it is well designed and technique is taught³.

How do you get past gym anxiety?

Feeling self-conscious or intimidated at the gym is common, and it is a normal reaction, not a disorder. Being new, not knowing anyone, feeling unfit after a long break and general shyness can all play a part⁴. Crowds and other people who seem very fit can add to it², and so can body ideals⁵. Feeling uncomfortable can make people decide not to go back, so it helps to plan for it⁴.

Ideas that may help:

• Start with a staff-guided induction so you aren't working things out alone. Supervision by an experienced instructor can help people start and keep going⁶.
• Try a quieter time of day if you can. Going when few others are there is one suggestion for how the feeling fades, and it can also ease as your fitness, confidence and know-how grow².
• Choose activity you find pleasant, and keep early sessions short and light. Doing less than the recommended amount still brings benefit⁶.
• Ask about beginner-friendly or small-group classes, or quieter sessions such as women-only times.
• Remember that going isn't a test. You can leave when you've done what you planned.

What does a simple beginner gym routine look like?

A simple routine is full-body strength work on the big muscle groups, done two or three times a week. Adults, including those aged 65 and over, should aim for muscle-strengthening activities at moderate or greater intensity, working all major muscle groups, on at least 2 days a week. It's a minimum to aim for, and doing more is fine. Any strength activity is better than none, so doing less isn't wasted.

• Ask your instructor to build a short routine on machines that works your legs, back, chest, shoulders and arms.
• Plan sessions of 30–60 minutes, with about 2 minutes' rest between sets³. Three sessions a week may give greater benefit for everyday function than fewer³. If once or twice a week is all that fits, or you dislike heavy weights, you still benefit⁷.
• Start light. Move from low to moderate effort before trying anything hard, so you can see how your body copes³. Let your instructor decide when to add weight.
• Two or three sets per exercise is a common starting point, though the exact number of sets and repetitions seems to matter little⁸. Treat these numbers as a rough guide; an instructor can adapt them to your health, mobility and goals⁶.
• Use a simple effort scale to judge how hard it feels, and ask your instructor to show you how it works. Adjust the weight or sets to match¹.

Muscle soreness that comes on a day or so after new or harder exercise, and fades over a few days (rarely more than five), is normal. Exercise doesn't have to hurt to work: soreness isn't needed for progress. Pain during exercise is a signal to stop or ease off.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. They can help you adapt your routine.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle, during or after exercise, isn't something to push through or ease off for. If it has settled, see a doctor soon. A sore muscle or joint, or soreness a day or two later, is a reason to ease off, and to get advice from a doctor or physio if it persists or gets worse.

If worry about exercise feels overwhelming or is getting in the way of daily life, talk to your doctor or a mental health service.