Beginner at The Gym?

There can be many questions before your first gym visit. What should you train? Are free weights or machines better to start with? Can you get help from someone to guide your training? We’ve summarized all of this — and a little more — in these 9 great tips for those of you who are new to the gym.

1. Everyone is welcome

You don’t need to look a certain way or have any prior knowledge. This is your time, and you should be at the gym for your own sake. Don’t forget to follow the rules of well-being and treat others as you would like to be treated.

At Fitness24Seven, anyone over the age of 18 can become a member. To join, you need to have a personal identity document such as a Thai ID card or a passport, and a credit or debit card (for monthly membership fee payments). See our super-easy and simple membership plans here.

2. Set a clear goal

Start by setting a goal for your training. Are you exercising to get stronger, lose weight, or improve your posture? Once you know your goal, you can start planning your training. Get help from an expert if you don’t know how to start.

We offer a free 1-hour fitness consultation and personal training trial with our professional personal trainers at all Fitness24Seven gyms in Thailand. Click here to see our clubs and give us a call to book your session.

3. Choose strength training machines over free weights

If you are a complete beginner at the gym, strength training machines are almost always preferable to free weights. Since these machines provide stability and safety in your training sessions, you should use them to get yourself used to the movements your body needs to develop strength in specific areas.

After a while, you can try free weights, such as dumbbells and barbells. Exercises using your own body weight are also recommended in the beginning, such as sit-ups, push-ups, squats, or planks.

👉 Are you wondering what an effective workout session looks like? Keep checking out our content — we’ll be back soon with a recommended training program for beginners.

4. What is a rep? What is a set?

“Repetition” (rep) and “set” are terms you’ll probably come across in the training world. A repetition is the number of times you perform an exercise — for example, push-ups for 10 reps — while a set is the number of times you perform a series of those reps. (For example, you do 10 continuous push-ups for 2 rounds = 10 reps for 2 sets.)

In general, we use “x” to symbolize them — for example, “12x4 push-ups” means doing 12 reps of push-ups for 4 sets.

5. Train at least 2 times a week

Exercising at least twice a week is a good start. Once you get used to it, you can up your game by going to the gym 3 times a week or more. But don’t forget to stay active in your everyday life — healthy lifestyle choices aren’t only made in the gym.

Take the stairs instead of the elevator and go out for walks at regular intervals.

6. Reach out to gym staff or personal trainers in the area to get help

At Fitness24Seven, our staff are more than happy to give you a Gym Intro, where they’ll take you through the gym and show you our facilities and equipment. They’ll also happily show you how to get a great workout using them.

If you want help with a training plan or program, you can reach out to our personal trainers in the gym for goal setting and workout planning. It’s a great opportunity for you to work toward achieving your fitness goals.

👉 Click here to see our clubs and give us a call to book your consultation.

7. When the results start to show

It very much depends on the individual how long it takes before you start seeing results. But if you exercise regularly for a few months, you’ll definitely start to notice that you’re getting stronger and have the energy to lift more.

However, it’s important to manage your diet and sleep properly for your workouts to deliver their full benefits.

👉 Exercise and sleep – how do they affect each other?

8. Muscle soreness – a positive sign

No gym exercise should be dangerous or harmful if you use the right technique and appropriate weight. Muscle soreness is very common and is the body’s way of signaling a “positive” pain that comes with training. If that bothers you too much, try spending a little bit of time for stretching sessions before and after your workout sessions.

9. Appropriate clothing

It’s good to wear clothes that are comfortable and allow you to move freely. They should be made of functional materials that release both heat and sweat. Shoes with good cushioning are important to help prevent injuries.

And don’t forget to bring a water bottle with you to get your clean and refreshing cold water at our water stations (or pick up one of our nice water bottles at reception).

10. Try different things and have fun

When you're new to the gym, it's a good idea to explore different types of training to find what you actually enjoy. Strength machines, bodyweight exercises, group training classes, cardio workouts — try them all and see what fits your vibe. Mixing things up keeps training fun, challenges your body in new ways, and helps you avoid boredom.

At Fitness24Seven, we've got you covered with fully equipped strength machines, a wide selection of free weights, functional training zones, cardio areas, and personal trainers ready to help. Whatever your training style or goal, you'll find everything you need in one place. Joining us is easy, just click here to get your membership today.

Good luck with your training!