{"id":80129,"date":"2025-07-24T16:36:23","date_gmt":"2025-07-24T16:36:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80129"},"modified":"2025-07-30T19:33:29","modified_gmt":"2025-07-30T19:33:29","slug":"first-day-at-the-gym-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/","title":{"rendered":"First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#What_Is_the_Best_First-Day-at-the-Gym_Workout\" >What Is the Best First-Day-at-the-Gym Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Find_a_Comfortable_Space_to_Set_up\" >Find a Comfortable Space to Set up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Start_with_a_Warm-up\" >Start with a Warm-up\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Do_Some_Basic_Strength_Training_Workouts\" >Do Some Basic Strength Training Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Cool_Down_Session\" >Cool Down Session<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Dont_Be_Afraid_to_Ask_for_Help\" >Don\u2019t Be Afraid to Ask for Help\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Is_the_First_Day_at_the_Gym_the_Hardest\" >Is the First Day at the Gym the Hardest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#How_Long_Should_Your_First_Gym_Workout_Be\" >How Long Should Your First Gym Workout Be?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#What_Should_I_Do_for_My_First_Day_at_the_Gym\" >What Should I Do for My First Day at the Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#What_Is_an_Easy_but_Effective_First-Day-at-the-Gym_Workout\" >What Is an Easy but Effective First-Day-at-the-Gym Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#What_Is_the_First_Thing_to_Do_After_the_Gym_as_a_Beginner\" >What Is the First Thing to Do After the Gym as a Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#How_to_Plan_a_Gym_Routine_for_Beginners\" >How to Plan a Gym Routine for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#How_Long_Does_It_Take_to_Get_in_Shape\" >How Long Does It Take to Get in Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Is_the_first_day_at_the_gym_awkward\" >Is the first day at the gym awkward?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#What_is_the_hardest_part_of_working_out\" >What is the hardest part of working out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#How_can_you_tell_if_working_out_is_working_for_you\" >How can you tell if working out is working for you?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#Is_it_better_to_go_to_the_gym_in_the_morning_or_at_night\" >Is it better to go to the gym in the morning or at night?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You finally did it! You paid for a gym membership, purchased some new workout clothes (or simply repurposed some old clothes &#8211; it\u2019s okay, we don\u2019t judge), found some appropriate shoes, filled your water bottle, and made your way to the gym, but now, you\u2019ve no clue where to start.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You prepped for everything but somehow forgot to take into account what the first day at the gym workout should be or look like. Before you overthink things, become overwhelmed, and turn around to leave, we want to let you know that this is okay and you\u2019re not alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many first-time gym-goers and beginners are often unsure of where to start. Read on for tips to help you crush that first day at the gym workout for beginners and how to ensure that you have a smooth experience while exercising.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_First-Day-at-the-Gym_Workout\"><\/span><b>What Is the Best First-Day-at-the-Gym Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your first-day-at-the-gym workout should be dedicated to getting comfortable in this new environment, learning the basics of the workouts, especially your form, and avoiding exhausting yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While going all out for the first day at the gym workout for weight loss is an admirable show of dedication, it\u2019s not the most effective choice. Remember that fitness is a marathon, and never a sprint &#8211; pace yourself.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80072\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-1024x640.png\" alt=\"first day at the gym workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you have the best first gym workout day:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Find_a_Comfortable_Space_to_Set_up\"><\/span><b>Find a Comfortable Space to Set up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It doesn\u2019t have to be a secluded corner. As long as you have enough space around you and aren\u2019t in the way of other people, you\u2019re good to go<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Start_with_a_Warm-up\"><\/span><b>Start with a Warm-up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A warm-up should be up to 10 minutes and can include simple movements such as jogging, skipping rope, <a href=\"https:\/\/betterme.world\/articles\/dynamic-lower-body-stretches\/\">dynamic stretches<\/a>, cycling on the stationary bike, or a quick walk on the treadmill. Don\u2019t ignore the warm-up section of the workout session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientific research has shown that taking the time to warm up your muscles helps prepare your muscles and mind for the upcoming workouts and increases your heart rate, which improves blood flow and oxygen to the muscles, reduces the risk of injuries, and can increase your performance by up to 79% (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/ijcrt.org\/papers\/IJCRT1133938.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10798919\/#Sec3\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Do_Some_Basic_Strength_Training_Workouts\"><\/span><b>Do Some Basic Strength Training Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Strength training, aka resistance training\/weight lifting, has been proven to improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem, and also reduce the risk of type 2 diabetes and other chronic illnesses (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some basic <a href=\"https:\/\/betterme.world\/articles\/30-minute-weight-workout\/\">strength training workouts<\/a> you can include in your first-day-at-the-gym routine include bodyweight squats, knee\/wall push-ups, assisted pull-ups, planks, or light dumbbell exercises such as bicep curls, lateral raises, weighted torso twists, etc.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel up to it, you can squeeze in some cardio at the end of the workout, especially if it wasn\u2019t your chosen warm-up option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that while both aerobic exercise and resistance exercise are individually beneficial for increasing muscle mass, strength, and function, research has shown that the best results come from a combination of both cardio and strength training (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10487730\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down_Session\"><\/span><b>Cool Down Session<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Health experts say that taking even 5 minutes to cool down after the main workout session can help prevent fainting, which is caused by a faster heart rate and higher body temperature that are caused by exercise, reduce the likelihood of lactic acid build up which causes muscle stiffness and cramping, and reduce the risk of injury (<\/span><a href=\"https:\/\/www.nhsinform.scot\/healthy-living\/keeping-active\/warm-up-and-cool-down-activities\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Dont_Be_Afraid_to_Ask_for_Help\"><\/span><b>Don\u2019t Be Afraid to Ask for Help\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The gym can be quite an intimidating place regardless of your level of fitness and there are a lot of machines you may not know how to operate. However, there are people there who can help get you started! Whether it be the front desk staff or a certified personal trainer, they\u2019re there to help you. The front desk staff can help show you around the facility. A certified personal trainer can even help curate a workout plan for you and help ensure you do the exercises properly.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-core\/\">Calisthenics for the Core: 6 Exercises to Try<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_the_First_Day_at_the_Gym_the_Hardest\"><\/span><b>Is the First Day at the Gym the Hardest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, most people often find the first day of working out at the gym to be both mentally and physically hard. Not only do you need to adjust to a new challenge, there\u2019s also a new environment and the discomfort that comes with it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s also the challenge of learning new workouts, pushing your body beyond its usual limits, and soreness that presents itself the next day. However, this is all temporary. As your body and mind adjust to the new routine and exercises, these feelings and even the soreness will subside.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"first day at the gym workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Your_First_Gym_Workout_Be\"><\/span><b>How Long Should Your First Gym Workout Be?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no standardized time limit for how long beginners should exercise per day or week. However, physical activity guidelines for adults aged 19 to 64 recommend that you should exercise at least 30 minutes a day, 5 days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; this is a good place to start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If 5 days seems like too much for you, you can reduce the number to 3 days a week and slowly work your way up from there. Keep your workout sessions between 30 minutes and 45 minutes at most.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t be tempted to exercise all 7 days of the week. Doing this will only increase your risk of overtraining, which will negatively affect both your physical and mental health (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Also remember that strength training causes microscopic tears in the muscle tissue. These tears need to be repaired so the muscles can grow bigger and stronger. Rest days allow your body to repair itself, so it\u2019s essential to take a few rest days throughout the week to gain strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, if you\u2019re dying to get some movement in, opt for a longer walk or even a light stretching session. All the extra movement you do throughout the day will contribute to your total calories being burned. Fat loss occurs when your body burns more calories than it consumes.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Do_for_My_First_Day_at_the_Gym\"><\/span><b>What Should I Do for My First Day at the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve already covered what you should do when you get to the gym, but what about before you head out? Here are some things you can do before you leave for the gym to help lay a good foundation for a good first workout<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wear comfortable clothing<\/b><span style=\"font-weight: 400;\"> &#8211; For your first-day-at-the-gym workout routine, you should find clothes that allow for temperature and moisture regulation when you sweat. You should also have a small towel to help you wipe the sweat off your face.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bring some water <\/b><span style=\"font-weight: 400;\">&#8211; This helps you rehydrate during your workout and between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Comfortable shoes <\/b><span style=\"font-weight: 400;\">&#8211; Your shoes should fit comfortably and be supportive to reduce the risk of foot and joint problems while also providing stability for various exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid comparison <\/b><span style=\"font-weight: 400;\">&#8211; Some people will be better than you at the exercises you\u2019re doing and they may also have better endurance, while others may be worse than you. Don\u2019t be too concerned with others around you. Instead, focus on your routine and your form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be willing to ask for help<\/b><span style=\"font-weight: 400;\"> &#8211; Be it from the staff at the gym or the people exercising around you. Be brave enough to ask for help\/advice if you\u2019re unsure.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-day-calisthenics-workout\/\">Beginners\u2019 4-Day Calisthenics Workout Split<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Easy_but_Effective_First-Day-at-the-Gym_Workout\"><\/span><b>What Is an Easy but Effective First-Day-at-the-Gym Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple routine that can be used as a first day gym workout for both males and females:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up &#8211; 5 to 10 minutes<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Do some high knees, butt kicks, arm circles, leg swings, and walking lunges to help loosen up your muscles and get your blood pumping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Get on the treadmill or stationary bike for the remaining time<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-body workout &#8211; 3 sets per workout and 8-10 reps per set<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bodyweight glute bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Machine rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Wall-assisted push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bicep curls\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">High planks &#8211; 30 seconds to 1 minute<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use light weights. The goal here is to better understand form, not to lift heavy &#8211; this will come later once you\u2019re more used to the exercises and have mastered correct form. If you prefer not to use any weights, here\u2018s a <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-beginner-workout-plan\/\"><b>calisthenics beginner workout plan<\/b><\/a><span style=\"font-weight: 400;\"> that\u2019s catered to your goals.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down &#8211; At least 5 minutes<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Standing lunges, child\u2019s pose, shoulder stretches, downward dog pose, and standing calf stretches are good static stretches to help you cool down after the main workout.<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Are you looking for a routine that\u2019s more gender specific? Check out these <\/span><a href=\"https:\/\/betterme.world\/articles\/womens-gym-workouts-for-beginners\/\"><b>women&#8217;s gym workouts for beginners<\/b><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"first day at the gym workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_First_Thing_to_Do_After_the_Gym_as_a_Beginner\"><\/span><b>What Is the First Thing to Do After the Gym as a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first thing to do after completing your day one of the gym workout plan for beginner females or males is to go straight into a cool-down session. Stretch those muscles and allow your heart rate and body temperature to slowly come down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once that\u2019s done, pack up your things and shower (this can be done at the gym if the facilities are available or if you prefer it, at home). Once you\u2019re refreshed, eat a protein-rich snack. A higher protein intake is recommended when working out as this macronutrient is essential for muscle growth and preservation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A protein-rich post-workout snack\/meal has specifically been shown to help with muscle building, the prevention of muscle loss, and overall improved muscle growth. Always ensure to have at least 20g of protein after a workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23765352\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6142015\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Plan_a_Gym_Routine_for_Beginners\"><\/span><b>How to Plan a Gym Routine for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No one beginner routine is perfect for everyone. The best gym routine for beginners is one that\u2019s tailored to the individual. It should take into account your:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Daily schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Current lifestyle &#8211; Sedentary, lightly active, active, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fitness goals &#8211; Are they looking to lose body fat? To gain muscle? To lose weight and simultaneously gain muscle?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Current fitness levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical disability or any other underlying health issues<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Try this simple <\/span><a href=\"https:\/\/betterme.world\/articles\/beginner-gym-workout\/\"><b>beginner gym workout<\/b><\/a><span style=\"font-weight: 400;\"> and see if it\u2019s the best option for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Get_in_Shape\"><\/span><b>How Long Does It Take to Get in Shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no set timeline and it typically takes several months to a year or more to reach your desired shape. The time taken depends on multiple factors such as your starting weight, desired end goal, diet, workout intensity, and consistency. However, it usually takes 6 to 8 weeks to start seeing the initial changes of a good workout routine and healthy diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80064\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_the_first_day_at_the_gym_awkward\"><\/span><strong>Is the first day at the gym awkward?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is, and it\u2019s a common experience felt by many. It\u2019s important to understand that the awkwardness comes from the fact that you\u2019re doing something new, likely in a new environment. This feeling will fade with time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_hardest_part_of_working_out\"><\/span><strong>What is the hardest part of working out?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The answer will change depending on who you ask. However, for most people, the hardest parts are likely starting and staying consistent, especially when unseen hurdles stand in your way.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_you_tell_if_working_out_is_working_for_you\"><\/span><strong>How can you tell if working out is working for you?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can tell through:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength improvements where you can lift heavier and\/or do more reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased endurance, which is signified by feeling less tired when exercising, faster recovery, and even feeling less out of breath during the session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical changes &#8211; You can see more muscle definition and toning. Your clothes may also start to fit differently, feeling looser in some areas or tighter in places where they were once loose (e.g. the biceps) due to increased muscle mass.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_go_to_the_gym_in_the_morning_or_at_night\"><\/span><strong>Is it better to go to the gym in the morning or at night?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is necessarily better than the other. Choose the option that best suits your lifestyle, schedule, and overall preference.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first-day-at-the-gym workout can be a daunting and nerve-wracking experience, but it doesn\u2019t need to be. With good preparation and some mental shifts, the experience can be enjoyable and help set you up for a healthier, more physically active lifestyle. We hope the above tips will help you feel less worried about your first gym workout.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You finally did it! You paid for a gym membership, purchased some new workout clothes (or simply repurposed some old clothes &#8211; it\u2019s okay, we don\u2019t judge), found some appropriate shoes, filled your water bottle, and made your way to the gym, but now, you\u2019ve no clue where to start. You prepped for everything but [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80130,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-80129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering about what to do for your \u2605 FIRST DAY AT THE GYM WORKOUT \u27a4? Here are some tips for before, during, and after your first workout to ensure success.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym\" \/>\n<meta property=\"og:description\" content=\"Are you wondering about what to do for your \u2605 FIRST DAY AT THE GYM WORKOUT \u27a4? Here are some tips for before, during, and after your first workout to ensure success.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-30T19:33:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-285-first-day-at-the-gym-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym\",\"dateModified\":\"2025-07-30T19:33:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/\"},\"wordCount\":1956,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-285-first-day-at-the-gym-workout.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You finally did it! You paid for a gym membership, purchased some new workout clothes (or simply repurposed some old clothes - it\u2019s okay, we don\u2019t judge), found some appropriate shoes, filled your water bottle, and made your way to the gym, but now, you\u2019ve no clue where to start.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You prepped for everything but somehow forgot to take into account what the first day at the gym workout should be or look like. Before you overthink things, become overwhelmed, and turn around to leave, we want to let you know that this is okay and you\u2019re not alone.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Many first-time gym-goers and beginners are often unsure of where to start. Read on for tips to help you crush that first day at the gym workout for beginners and how to ensure that you have a smooth experience while exercising.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best First-Day-at-the-Gym Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Your first-day-at-the-gym workout should be dedicated to getting comfortable in this new environment, learning the basics of the workouts, especially your form, and avoiding exhausting yourself.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While going all out for the first day at the gym workout for weight loss is an admirable show of dedication, it\u2019s not the most effective choice. Remember that fitness is a marathon, and never a sprint - pace yourself.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\\\"><img class=\\\"aligncenter size-large wp-image-80072\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-1024x640.png\\\" alt=\\\"first day at the gym workout\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some tips to hel ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/\",\"name\":\"First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-285-first-day-at-the-gym-workout.png\",\"dateModified\":\"2025-07-30T19:33:29+00:00\",\"description\":\"Are you wondering about what to do for your \u2605 FIRST DAY AT THE GYM WORKOUT \u27a4? 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You paid for a gym membership, purchased some new workout clothes (or simply repurposed some old clothes - it\u2019s okay, we don\u2019t judge), found some appropriate shoes, filled your water bottle, and made your way to the gym, but now, you\u2019ve no clue where to start.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">You prepped for everything but somehow forgot to take into account what the first day at the gym workout should be or look like. Before you overthink things, become overwhelmed, and turn around to leave, we want to let you know that this is okay and you\u2019re not alone.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Many first-time gym-goers and beginners are often unsure of where to start. Read on for tips to help you crush that first day at the gym workout for beginners and how to ensure that you have a smooth experience while exercising.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best First-Day-at-the-Gym Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Your first-day-at-the-gym workout should be dedicated to getting comfortable in this new environment, learning the basics of the workouts, especially your form, and avoiding exhausting yourself.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While going all out for the first day at the gym workout for weight loss is an admirable show of dedication, it\u2019s not the most effective choice. Remember that fitness is a marathon, and never a sprint - pace yourself.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=First_Day_At_The_Gym_Workout\"><img class=\"aligncenter size-large wp-image-80072\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2-1024x640.png\" alt=\"first day at the gym workout\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Here are some tips to hel ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/","url":"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/","name":"First Day at the Gym Workout: Everything You Need to Know Before Stepping into the Gym - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/first-day-at-the-gym-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-285-first-day-at-the-gym-workout.png","dateModified":"2025-07-30T19:33:29+00:00","description":"Are you wondering about what to do for your \u2605 FIRST DAY AT THE GYM WORKOUT \u27a4? 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