Echoing all around, you hear the clashing of weights and thumping of your heart. Its your first day at the gym. You’re pumped. You’re energized. And, you have no idea what you’re doing…
Starting your own fitness journey can be intimidating. You might not know what to do, what exercises will work for you, or maybe (if it’s your first time) what some of the machines at the gym are meant for. It’s okay to feel anxious or unsure; it’s all part of the process. This beginner’s guide to working out will help you find a routine that works for you so you can be that confident gym girl.
It won’t be long before you’re strutting into the gym like you own the place.
Dressed for success
From TikTok to Instagram and workout ranges in store, there are so many options for what to wear to the gym- and some you may never have considered. Whatever you wear, you should feel comfortable, safe, and confident.
You may prefer shorts and a sports bra, or you may prefer something with more coverage. As long as you can work out in the outfit, it shouldn’t matter. Everyone has their own style and preference, so try not to worry or fuss about what you’re wearing (especially when it comes to comparing it to others). Leggings, joggers, t-shirts, shorts/skorts, vests, sweatshirts, or long-sleeved tops are all great options – cotton, nylon, or lyocell are the best materials to opt for as they’re breathable and help sweat evaporate.
Where do I start?
When you first walk into a gym, it can seem so vast and packed, so many machines and weights, and maybe you spent the night before scrolling through a dozen stretches and workouts. Where do you start? What do you do? Finding a routine that’s right for you is a key step in any fitness journey (for both health and confidence!) It provides direction and proof of your efforts.
If you have a fitness goal, plan out how to achieve it. Many may have a clear idea of what they want to change about their body; some want muscular arms, toned legs, or a flat stomach. But it’s important to remember that the gym has more benefits than just making you Instagram-ready. Working out helps you improve balance and strength, which are both key to a healthy life.
Personal trainer (PT) and exercise physiologist, Dr. Milica McDowell, suggests that any newbie try at least one session with a trainer who can set you up. Compared to online resources, PTs can customize routines for you based on your movement patterns or injury history. “It’s one of those times where if you pony up and pay for a session or two,” she points out, “you’ll get more benefit than trying to figure it out on your own.” Compared to online resources, PTs can customize routines for you based on your movement patterns or injury history.
“…Using a pro to set you up in the right direction will help you reach your goals faster and avoid injury.”
Dr. Milica McDowell,
Staying safe (and sweaty)
Machines, weights, and exercises can be potentially dangerous if done wrong. A tear or sprain can set you back, not to mention they’re painful. Milicia says being safe is all about “doing movements correctly and at a safe load,” meaning, don’t push yourself past your limit. Activities such as box jumps or agility moves are all “high velocity movements that can be stressful to your tissues,” so it’s advised to speak with a coach or pro before incorporating them into your routine.
With weights, it’s best to start with machines as they can guide you to the correct postures and forms. Then you can progress to dumbbells or barbells, which require stability and coordination.
Finding a gym just right for you
Finding the right gym is integral to your journey. If you don’t like where you work out, chances are you won’t go! There are so many factors you may want to consider, but these three should help you:
Location
You probably don’t want to travel miles for a workout, it’ll be far easier to go to one closest to you. But, you could think about when you’ll be going to the gym, is it early mornings, evening before college, or after work? You can use this as a guide to choose somewhere that fits in with your schedule, whether that’s near your home, school, or job!
Price
In the UK, the average gym membership is estimated at £47.27 per month, and $69 in the US. Deciding how much you’re willing and able to spend can be based on how often you’re attending and the facilities on offer. Most gyms offer a student discount, so you can save a little money while working on your body and mind.
Facilities
What do you want in a gym? Maybe it’s a particular piece of equipment or machinery, maybe a clear space where you can do your own stuff – maybe you want a shower, pool, or sauna. You can check their webpage, social media, or even call and ask for a tour. An in-person visit can also give you a good idea of the vibe.
That feeling
How do you feel at that gym? Is it safe and inclusive? The staff, too, are important; you want to feel invited and have friendly people around who you can go to if you need help or have any questions. You should feel comfortable there, both in terms of the people and the space.
Maybe a women-only gym is the place for you?
Women-only gyms are becoming increasingly popular. Searches for the gender-specific space have increased by 69% in 2025, and the TikTok hashtag has 18 million views.
Milicia advocates for gal only gyms as “they can be a great place to find your tribe.” She points out women can “feel even more confident in these facilities.”
Women-only places can be a good alternative if you’re struggling to find a place you feel more comfortable in or to find a group you can connect with.
Syncing your cycle
For those who menstruate, working out on your period may be a no-go. Potential leaks, cramps, pain, exhaustion, low energy – all of these can be concerns, but knowing your cycle, you can plan to avoid disruption to your life.
At every stage of your cycle, your symptoms can change, affecting how you feel and work out.
In the first week of your cycle, your energy levels are low, and you may also experience cramps or lower back pain. Low-intensity workouts such as swimming, yoga, or walking may be preferred at this stage.
When your period has finished, your estrogen levels increase, which boosts mood and energy. This is the ideal time to head to the gym and ramp up your workouts.
Days 20-23 of your cycle (your mid-luteal phase) are when you’re more likely to feel tired and drained easily, so you may not feel like doing that full hour or two at the gym. You can take it slow and easy, staggering workouts. Don’t push yourself too hard! If you’ve had enough, listen to your body and leave!
There are loads of apps you can use to track your cycle. Remember, it’s always best to do what you feel you can do. There’s no strict schedule.
Confident and crushin’ it:
Going into the gym, you might feel a bit intimidated or anxious. It seems like everyone knows what they’re doing, and you don’t know what some of the machines are for. You might struggle while everyone else looks like they’re crushing it. It’s okay to feel like this, but don’t let these emotions intimidate you. You are there for you, no one else.
“IT’S ONE OF THOSE PLACES THAT IS ALL ABOUT YOU!”
Dr. Milica McDowell,
“Remember,” Milicia affirms, “they gym is a place for you to reach your goals, and get the amazing rush of dopamine from raising your heart rate, moving that body, and being accountable.”
Whatever you need to do, to get yourself pumped up for the gym – DO IT! Milicia says, wear your fun outfit, buy a hot pink water bottle, put your earphones in, and “crank up your favorite anthems!” Mantras can help as well, she suggests, “reminding yourself WHY you’re choosing the gym” – telling yourself “This is for me!” or “I am strong!” can go a long way to boost confidence.”
No matter what your fitness journey looks like, no matter where you start and where you want to end, this is all about you and how you feel. The gym can be a great place to boost your confidence, energy, and mood. It’s a time for you. Remember, however, to stay safe and healthy – listen to your body and take care of yourself. Working out should be fun – not a punishment.
Enjoy yourself, and happy working out!
