What should my first week in the gym look like?

I'm finally signing up for a gym membership tomorrow. I'm excited but totally clueless about what to actually do once I walk through the doors. Should I just jump on a treadmill or head straight to the weights? What did your first week look like?

Welcome! Your first week should be about orientation and building a habit, not crushing personal records. Spend Day 1 just walking around, finding where the water fountains are, and trying out a few machines. Don't worry about intensity yet.

Spot on, Coach. My first week in my local London flat's gym was basically just me figuring out how to not look like a muppet on the cable machines. I spent most of it watching YouTube videos in between sets.

I'd say get a tour from the staff. Most gyms in the States will give you a free 30-minute orientation. Have them show you how to set up the squat rack and the bench so you don't hurt yourself.

Totally agree with AnimalLifter. I felt like a lost puppy my first time in a big Texas powerhouse gym. Asking for help is the best thing you can do. People are usually nicer than they look.

Don't overdo the cardio. I see so many newbies spend 45 minutes on the elliptical and then leave because they're bored. Try a full-body circuit using the resistance machines—it's safer for your joints starting out.

Focus on the big movements. Even if you just use the empty bar, learn to squat and press. The first week is for neural adaptation—teaching your brain how to move the weight properly.

Bring a towel and a water bottle! Sounds simple, but I forgot my towel my first day at the gym in Leeds and felt so awkward dripping everywhere. Also, wear comfy kit, no need for fancy brands yet.

Write everything down. Even if it's just "Machine A - 20lbs - 10 reps". It helps you see progress by Week 2, which is a huge confidence booster.

Check out our 'Beginner Orientation Guide' pinned at the top of this subforum. It has a checklist for your first three visits that takes the guesswork out of it.

That guide is super helpful, thanks @admin! Quick question though—is it normal to feel really sore after just one day? I went for a trial today and my legs are killing me.

Welcome to the world of DOMS (Delayed Onset Muscle Soreness)! It's completely normal. Just keep moving, maybe go for a light walk. It gets better as your body adapts.

Drink plenty of water and maybe increase your protein intake. Recovery starts with what you put in your body.

Bit of advice: go during the off-peak hours if you can. It's much less intimidating when the gym isn't packed with people doing bicep curls in the squat rack.

I agree with LondonLad. I usually go around 10am or 2pm when it's quiet. Much easier to take your time and read the instructions on the machines without feeling rushed.

Focus on your breathing. Newbies often hold their breath during a lift. Exhale on the effort!

Spend Week 1 just doing 2 sets of 10-12 reps for every major muscle group. Don't worry about splits yet. Just wake the muscles up.

Totally agree! Full body workouts 3 times a week is the perfect start. It gives you enough rest in between sessions.

I'm starting my first week too! I've decided to stick to the machines for now until I feel more confident about my balance.

That's a solid plan @Lurkers. Machines are great for building that initial strength base. Don't let anyone tell you otherwise.