4. Warm up and cool down 

While starting your gym journey it is important to ease your way in and out of your workouts. It is beneficial to stretch and start with lower level intensity exercises at the beginning of a session such as light jogging or cycling. Tri-City Medical Center expresses that starting exercise out of nowhere at a strenuous level without warming up will place unnecessary stress on your lungs and heart. Doing a warmup of your choice will give your body the time it needs to slowly increase your heart rate and the intensity or endurance needed for different exercises. After the session it is important to cool down. Whether this is stretching or walking on the treadmill, this activity should also start to bring your heart rate down without abruptness. Tri-City Medical Center has also stated that without the proper cool down your muscles will suddenly stop contracting aggressively, causing the blood to pool in the lower extremities of the body which decreases the blood pressure being supplied to the heart and the brain. This could cause dizziness and lightheadedness, bringing the potential for you to faint. To remain safe and healthy it is best to ensure you've set aside time within your gym routine to warm up and cool down so your body is not struggling to switch gears. 

5. Schedule the best times to go for you

It is best to schedule your workouts and figure out what times work best for you. This will further set up and solidify your gym routine. If you are someone who wakes up early and considers yourself to be a morning person, then morning workouts are probably your best bet.  Research demonstrates that early mornings (around 7am) may be the most beneficial time of the day to participate in aerobic exercise in order to improve blood pressure and sleep habits. If you work mornings to afternoon-evenings; morning workouts could improve your overall sleep schedule and daily energy. If you are someone who wakes up later in the day and prefers afternoon or night exercises, this is totally manageable as well. Physical activity at any time is still useful and effective activity. If your schedule is spontaneous and continuously changing this is also okay. The most important thing is that you're setting aside time and aiming to consistently attend the gym accordingly. 

6. Avoid the gym rushes

In most cases it can make your workout more efficient and productive if you’re at the gym during times where the traffic is slower. If you are someone who enjoys crowds and works best when there are more events happening around you, then this may not pertain to you. On the other hand, if you are someone who is prone to feeling overwhelmed and works better in calmer, more relaxed environments, then you may want to go at times where this is the case. Dr Workout.Fitness has found that the times with the slowest gym traffic are early mornings before or around 7:00 AM, late mornings around 9:30 AM, noon (12PM), or late in the night usually past 8:30-9:00 PM.  University of Illinois student, Leah Jaber, states that she used to go to the gym around 5 PM, but felt very anxious and somewhat paranoid. Now she enjoys early morning workouts because they are relaxing and help her start the day off with a can-do attitude. If the times above don't happen to work within your schedule that is okay. There are always alternatives and if this is a big factor for you, you may want to do some research and consider a smaller, calmer gym. 

7. Bring a gym buddy

As I've mentioned before, entering the gym environment for the first time can be intimidating and quite scary. If you are someone who enjoys the company of others and teamwork, you don't have to do this alone. It is a very common theme to want another person at the gym with you. Research states that “As with social support, these data show a strong positive relationship between social integration and PA…and this relationship generally increased with greater levels of social integration”. Social interaction is linked with physical activity in a way where it can boost motivation and overall mood. Its impact is also seen in the gym where building social connections can make the activities less of a chore, and more of a fun thing to do. Professor Underwood shared that having gym buddies, whether friends from outside or inside the gym, can provide a social aspect that boosts positive reinforcement and builds a sense of community. Having that support can really positively impact the structure of your gym routine. It can produce a confident and favorable association when you think about going to the gym. This could make your gym goals more attainable and less challenging, both physically and mentally. 

8. Utilize online resources 

Online streaming is now more crowded than ever. It can be hard to cut through the noise and find credible information that’s helpful for starting your fitness journey. On the bright side there is so much information on websites and applications that could give you just what you need. Online information is easily accessible and can allow you to curate your findings based on what you need. Very Well Fit demonstrates that .com and .net sources are commercial or internet sites, which could have valuable knowledge but are not as reliable as .edu, .org, and .gov sites. It is not solely enough to look at the site's suffixes. A commercial site can still have very useful and credible information, so there is more work to be done. Make sure to review the actual website description, dates, credentials, and the sites they are using to supply information. 

9. Read and adjust gym equipment 

Most people recognize how a treadmill or elliptical equipment works. But there is a lot of other beneficial equipment available to you in the gym that may not be as familiar. Getting to know these will help you widen your choice of workouts and diversify the muscles being targeted. Very Well Fit states that most gyms will organize their strength training equipment in a way that's easier to navigate. You may notice certain machines that are categorized by the targeted muscle group; Back, chest, abs, biceps, triceps, and lower body. This will help you locate areas quicker and lessen the confusion on where to find certain equipment. Planet Fitness Manager Clarissa Rodriguez says that she loves when guests come up to her and ask where equipment is or how to use it, “I want people to make the most out of the gym environment, and our staff is a part of that so it's nice when we are able to help!” Be sure to also check out the pictures and directions that are normally located on the equipment, these will demonstrate what muscle group is being targeted and how to use the machinery properly. 

10. Eat to avoid discomfort     

Something that can be essential to take into consideration is staying hydrated and making sure you are getting enough nutrients. As you're working out and shedding calories, it is important that you are supplying your body the food and water it needs to keep your energy levels up. Hospital for Special Surgery shows that an imbalance between nutrition and exercise can impact hormone levels, bone health, as well as increase risk of injury and fatigue. If your body is running on fumes you may not see the results you're hoping for, and instead create a health risk. Aim to at least eat a meal 2-3 hours before with smaller snacks in between; and about an hour after your workout indulge in either a snack or meal of your choosing. Drinking water continuously throughout the day will improve your energy and health levels. 

All in all, your preferences will allow you to make the necessary adjustments and tweaks to ensure your gym confidence and comfortability is fulfilled. Building a routine can take a lot of work and it’s not always a clear path. Make sure to do what feels right for you and use the resources around you. The gym provides a great place to improve many aspects of yourself and you will encounter many more positives than negatives. Remember although this journey is new for you, many people are experiencing the same doubts and uncertainties, you are not alone. Hopefully this list of gym tips will allow you to enhance your confidence and guide you on the way to creating a stable and favorable gym routine.

Having a good support system can make your gym journey more exciting and explorational. Social and Behavioral Psychology Professor, Margot Underwood, explained that having the right people by your side in the gym can help give you a useful outlet for emotional support. This will allow you to remain honest with yourself and to stay grounded.