Stepping into the gym for the first time can feel daunting, but with these tips from Fitness Workz instructor Erny Elvina, you’ll have everything you need to start your fitness journey with confidence.
Once you’ve got the basic gym terms down, it’s time to tackle the practical aspects of your first gym session. From what to wear to gym etiquette, here’s everything you need to make your experience enjoyable and safe.
WHAT TO BRING AND WEAR
Clothing:
Opt for comfortable, breathable fabrics like polyester or nylon, which allow airflow to keep you cool. For bottoms, go with leggings or fitted shorts for ease of movement. Avoid jeans and uniform T-shirts, as they lack the stretch and flexibility needed for exercise and can become uncomfortable when sweaty.
Footwear:
Wear supportive sports shoes to protect your feet and ensure stability. Avoid slippers or sandals, as they lack the support needed and could increase the risk of lower body injuries during a workout.
Essentials:
Bring a 650ml to 1L water bottle to stay hydrated throughout your workout. Don’t forget a small towel to maintain hygiene by wiping off your sweat and cleaning any equipment you use as a courtesy to others.
WARM UP AND COOL DOWN
Warm up:
Warming up before exercise is essential as it raises your heart rate, expands blood vessels and delivers oxygen to muscles, preparing them for intense activity. It also boosts flexibility and elasticity in muscles, tendons and ligaments to reduce the risk of strains and sprains.
Effective warm-up exercises include light jogging to elevate your heart rate, plus dynamic movements like arm circles, leg swings and bodyweight squats to warm up joints, improve flexibility and prepare your muscles for compound movements.
Skipping warm-up exercises increases injury risk, as muscles and joints remain stiff, limiting their range of movement and raising the chance of joint injuries.
Cool down:
Cooling down after a workout aids recovery and prevents muscle tightness. Do some static stretches to help relax muscles, ease stiffness and gradually return your heart rate to normal to reduce dizziness.
Effective cool-down stretches include the kneeling hip flexor stretch, which enhances lower body flexibility and range of motion. This is useful for bending and lifting movements. For the upper body, the cobra stretch is an excellent choice that targets the core and spine, improving body alignment and overall movement patterns.
Neglecting cool-down exercises can decrease flexibility and limit joint range, making daily movements and physical activities more uncomfortable.
UNDERSTANDING THE DIFFERENT AREAS IN THE GYM
Cardio zone:
This area includes treadmills, upright bikes, rowing machines and ellipticals, which are designed to elevate your heart rate and stamina — perfect for those looking to build endurance and burn calories.
Resistance area:
This section offers a variety of machines for targeting specific muscle groups and building strength, including stack machines, plate-loaded equipment and hydraulic machines, which are especially suitable for seniors. With options to support all training goals, the resistance area is ideal whether you’re looking to bulk up or tone your physique.
Not sure how to use a specific machine? Ask a gym staff member for guidance or consider a personal training session. Trainers can create a custom workout plan aligned with your goals. All Fitness Workz gyms offer a trial Personal Training Package (3 session) at $97.20 for HomeTeamNS members.
Free weights:
For a versatile approach to strength training, use free weights — dumbbells, barbells and kettlebells. This area lets you personalise workouts to suit your goals, offering flexibility to try different exercises and effectively build overall strength and stability.
Functional training space:
This open area is ideal for exercises like farmers’ walks and wall balls, which build strength, coordination and mobility through functional, real-world movements. These exercises enhance functional strength, supporting both sports performance and daily activities.
Before entering the gym, start by setting clear goals and choosing activities you enjoy. Identify your fitness objectives — whether it’s weight loss, muscle gain, or overall health. Focus on cardio for weight loss, or emphasise strength training with progressive overload for muscle growth. Most importantly, choose workouts you enjoy to sustain motivation and prevent boredom.
If you’re feeling overwhelmed or unsure of your goals, begin with cardio equipment like treadmills or stationary bikes to build endurance, then transition to strength training as you gain confidence.
GYM ETIQUETTE
Wipe down equipment
Always use the provided sanitising wipes, disinfectants, or towels to wipe down equipment and maintain hygiene for everyone. In gyms, where heavy perspiration is common, cleanliness is key to preventing the spread of germs and bacteria, ensuring a safe workout environment for all.
It is advisable to wipe down equipment both before and after use, focusing on high-contact areas like handles and seats.
Re-rack weights
Re-racking weights and returning equipment to their designated places is essential in a communal gym. It prevents tripping hazards, promotes organisation and helps keep the gym tidy, making it easier for everyone to locate the equipment they need.
Share equipment
Sharing equipment shows respect for others and ensures that everyone has access to the machines. During peak hours, when the gym is crowded, be considerate by allowing others to work in sets while you rest, promoting a supportive and friendly atmosphere among gym members.
Be mindful of your time on each machine, aiming to limit use to 30 minutes during busy periods to allow everyone a fair chance to work out.
Respect personal space
Give others plenty of room and respect personal space, especially in high-traffic areas.
For beginners who may feel intimidated, don’t hesitate to ask gym staff for assistance. You might also consider joining group classes like Zumba, circuit training, or HIIT, which offer a supportive environment with instructors and help foster a sense of community.
With these essential tips in mind, you’re ready to step confidently into Fitness Workz. The team is there to support you — so embrace the process, stay committed and enjoy your journey to a fitter, healthier you!
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