Going to the gym for the first time can be an intimating experience especially if you are over 40 and haven’t been to the gym in a while or have never stepped foot in a gym before. Here is how to navigate the gym confidently and effectively.

Prepare Mentally

Acknowledging any feelings YOU have of self doubt or anxiety, but reminding YOURSELF that everyone must start somewhere. Focus on YOUR goals whatever they are be it small or for health reasons. Then visualize YOUR first visit. Try to imagine YOURSELF feeling confident and accomplished after YOUR first workout. YOU will have some nerves don’t let those nerves talk YOU out of going.

Choose the Right Time

For YOUR first time at a gym go during off-peak hours when the gym is less crowded. This will help YOU with overwhelmed feelings and there will be space on machines or in the free weight area for YOU to use the equipment. Mid-morning, or mid-afternoons weekdays is usually best.

Tour the Gym

Most gyms offer a tour of their facilities I suggest YOU take advantage of this opportunity. It allows YOU to see the layout, equipment, and amenities. YOU can ask questions and find out where the locker rooms are and the other amenities are, which helps YOU feel more comfortable plus, YOU get to know the staff members who are available to help YOU.

Start with a Plan

Having a realistic workout plan can help alleviate uncertainty which in turn alleviates anxiety. If YOU have never used workout equipment book a session with a personal trainer. If you don’t connect with that trainer don’t feel shy about booking with a different trainer. YOU want success for YOU. Ask for a beginner-friendly workout routine and explain YOUR goals no matter how small.

Start Slow

As a beginner, it’s essential to ease into YOUR workouts. Be realistic about the duration of time YOU plan to spend on YOUR workouts. If YOU start out and make it a goal to workout 1-2 hours, 7 days a week, and YOU haven’t worked out in 10 years or even a 1 year that goal may not happen. YOU will be back to where YOU started.

Aim for 2-3 sessions that are 20-30 minutes per week. If YOU achieve that goal it will motivate YOU to keep coming back. Eventually, YOU will workout up to hour long workouts.

Consistency and Celebration

Consistency not perfection is YOUR goal. If YOU have a goal for a 30 minute workout, it’s Friday YOU’RE tired and have little motivation to workout, if YOU get 10-15 minutes in of a workout that is better than nothing. YOU got to the gym YOU moved your body for at least 10-15 minutes, YOUR brain takes that as win.

Keep a Record

I STRONGLY recommend YOU keep track of YOUR workouts. Keep a journal or just write down on YOUR calendar/planner/notes in YOUR phone:

Duration of YOUR workout

How YOU felt during the workout

Weight size/miles

YOU have a tangible written or recorded record of what YOU actually did vs what YOU think you did. Then have small little ways to celebrate what YOU have accomplished.

No one cares more than YOU about YOUR goals being hit so celebrate YOU!!

High five YOURSELF in the mirror in YOUR car, buy YOURSELF a little gift that will always remind YOU of the goal YOU achieved, or tell someone and don’t minimize the excitement ( no matter what their reaction). By celebrating YOUR achievements YOU motivate YOURSELF to keep coming back.

Going to the gym or starting to workout over the age of 40 can be intimidating but planning ahead and planning for YOUR success is key. Do it YOUR way and keep YOUR goals small at first to help YOU achieve them so YOU continue to motivate YOURSELF. Each step brings YOU closer to a healthier more fit YOU.

Let us know what has helped YOU get started and what helped YOU stay motivated along the way.

Email us at

ELIZABETH@THEHOUSEOFOBRIEN.COM