Trainer Emily Robinson's Beginner-Friendly Gym Tips

Every year right around this time, millions of people set their New Year’s resolutions. These resolutions commonly include exercising more, living healthier, and losing weight, which leads to a spike in gym memberships in the following weeks. But getting a membership is the easy part. 

After that, the real struggle begins. And as many of us know, hitting the gym as a beginner can often be intimidating and overwhelming. Statistics show that just weeks into the new year, most people abandon their gym memberships. And honestly, that’s not all that surprising when you consider how uncomfortable joining a gym as a beginner actually can be. 

NASM-certified trainer Emily Robinson knows this firsthand. 

Robinson initially discovered the gym in college after needing an outlet to exercise during the cold winter months. “I got curious and started experimenting with the machines and free weights, but shortly realized I had absolutely no idea what I was doing,” she tells Headlines. 

“I HATED that feeling, as many people do,” Robinson says, noting that this discomfort typically causes a lot of people to give up on their goals. 

Instead of throwing in the towel, Robinson used those awkward feelings to push herself. She spent a lot of time doing research on her own and eventually became a NASM-certified trainer dedicated to helping other beginners feel more comfortable at the gym.

We got the chance to chat with Robinson this past week and she shared her top five tips for gym beginners. Here’s what she had to say: 

Go in with a structured plan 

“Having a written down plan – whether it’s in an app, on your notes, or on paper – will leave little room for confusion as to what you should be doing and when,” Robinson recommends. “It’s a lot less stressful when you don’t have to think about what you’re going to do next.” 

If you don’t know where to start with making a plan, look into a training program or working with a trainer. Social media and YouTube videos can also be super helpful tools when it comes to outlining your workouts. 

Always have alternative exercises on backup

“Gyms get super busy, especially around the New Year, and sometimes the machine or the weight you want to use isn’t available,” Robinson says. “That can throw a wrench in your plan, but if you’re prepared with a backup, you won’t walk around feeling like a lost puppy.” 

Get help

There’s no shame in asking for help. “If you’re unsure of how to make an effective workout plan for your goals, and the research is too confusing – which it definitely can be given that fitness is a very opinionated space – then seek help from someone you trust,” Robinson says. “This can be a trainer, a friend, another gym member, or even a book from an author or company you trust.” 

Practice at home

“If you’re scared you’re doing an exercise wrong, simply use household items to imitate weights, if needed, and practice the exercise at home,” Robinson advises. 

You can also ask those people you trust – friends, trainers, or other gym members – to watch you perform the exercises and give you constructive feedback that you might not be able to see yourself. If you’re not up for asking someone else, Robinson suggests recording yourself as you perform the exercises. “Recording yourself also helps greatly, as you can look back and make sure your form looks good. Confidence comes from lots of practice over time!” 

However you choose to practice, just make sure to remember: no one was an expert when they first started! It’s completely okay to feel awkward and uncomfortable at the start, but the more you go through the motions, the more comfortable and natural you’ll start to feel. 

Be consistent

“If you schedule yourself for three days in the gym a week, SHOW UP,” Robinson stresses. “Even if you don’t want to go, that is how you will build the discipline to get the results you want in the long term. No one ever got the results they wanted by not showing up.” 

If you’re still feeling hesitant about hitting the gym, Robinson has some great freebies to get you started, as well as workout programs and an eBook that you can use if you’re unsure of where to start. They’re specifically tailored to beginners, which makes them an awesome resource, but they can also be useful for intermediate-level lifters. 

“The eBook goes over the three most important aspects of getting results in depth: mindset, nutrition, and working out,” Robinson says. This can be invaluable knowledge to a beginner, as well as a good refresher for more experienced lifters. 

“Everything starts with mindset, which is why I purposely put it as the first section in my beginners eBook,'' Robinson says. “Without the right mindset or knowledge on how to get into the right mindset, you won’t ever be able to achieve your fitness goals. Most people think the hardest part is lifting the weights, but that is truly the easiest part. The mental work is the hardest part which goes hand in hand with how you manage your nutrition (which also plays a major role in getting results).”

You can follow Emily Robinson on IG @emilyrobinson.fit, and check out her guides, eBook and freebies here. 

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