5 Things to Do the First 10 Minutes You Walk Into a Gym

That first step through the gym doors hits different, doesn't it? Your heart's racing a little, you're scanning the room like you're looking for the bathroom at a party where you don't know anyone, and you're pretty sure that person on the leg press is judging your outfit.

I get it. I've been there too, even with my dad owning a gym growing up. There's something about walking into a new space full of equipment you're not sure how to use that makes your brain go a little fuzzy.

But here's what I learned working the front desk at El Segundo Athletic Club and now as an online fitness coach for women: everyone else is way too focused on their own workout to spend time analyzing yours. And those first few minutes? They're actually the most important part of your entire session.

Start with a walk around the perimeter to get oriented in the space. Look for the water fountains, the bathroom, where the paper towels live. Notice where the free weights are versus the machines. This is your intel gathering phase.

Find the stretching area and claim a small corner of it. Every gym has one, even if it's just some open floor space near the mats. Drop your water bottle there. Congratulations, you now have a home base. When you feel overwhelmed, you can always come back to your corner.

Start moving your body gently. Arm circles, cat/cow, maybe some light stretching. Research shows that a proper warm up increases blood flow to your muscles and can reduce injury risk by up to 50% (Woods et al., 2007). It's also buying you time to get comfortable in the space while moving your body.

Pick one piece of equipment that looks approachable and try it. Maybe it's the treadmill, maybe it's a seated machine with clear instructions printed on the side. The goal isn't to have the perfect workout, it's to interact with the gym like you belong there. Because you do.

Watch other people. See how they wipe down equipment after using it. Notice the flow of traffic. Pick up on the unwritten rules of your particular gym. Every gym has its own culture, and you're just learning the local "customs".

I tell my clients this all the time: the hardest part of strength training for women isn't the actual lifting. It's walking through those doors and believing you have as much right to be there as anyone else.

Y'all, you absolutely do. That gym membership you're paying for? It comes with full access to every inch of that space. The weight room isn't a boys' club you need permission to enter. It's your gym too.

The women I work with through online personal training often tell me they wish they'd started going to gyms sooner. Not because they needed to change their bodies, but because they discovered how good it feels to get strong. How empowering it is to know you can walk into any gym anywhere and figure it out.

Next time you go, those first 10 minutes will feel different. You'll know where things are. You'll have a routine. You're brain wont be screaming as loudly. And before you know it, you'll be the person some other nervous newcomer is watching, thinking "she looks like she knows what she's doing."

Ready to feel confident not just in the gym, but in a program designed specifically for your goals and your life? My 12-week personalized coaching program gives you custom workouts through our coaching app, nutritional guidance that actually fits your schedule, weekly check-ins with me, access to our private community of incredible women, and 24/7 text support when you need it most. Apply at https://clairesersunfitness.fillout.com/coaching. And hey doll, make sure to subscribe to my newsletter for more free content like this delivered right to your inbox.