Your first time at the gym
The organisational side of starting: choosing a gym and membership, an induction, what to bring, gym etiquette and how not to quit after week one.

[ ] Check any limitations with a doctor first
    Chronic conditions, injuries, blood pressure, pregnancy. That is a conversation with a doctor, not a coach or the internet.
[ ] Choose a gym on your route, not from an advert
    Distance is the main driver of attendance. A gym fifteen minutes away beats a perfect one across the city.
[ ] Take a trial session or a tour
    Visit at the time you plan to train: mornings and evenings differ completely. Look at the changing rooms and showers.
[ ] Read the membership terms before paying
    Freezing, transfers, refunds, auto-renewal, penalties. This is the text people read only once they need it.
[ ] Book an induction session
    Often included in the membership. It removes half the awkwardness: where things are, how machines adjust, where to start.
[ ] Set a clear goal for the first weeks
    \u201cTurn up twice a week for a month\u201d works better than \u201cget in shape\u201d. The goal should be checked against a calendar, not a mirror.
[ ] Put training in the calendar like meetings
    Specific days and times. Training \u201cwhen I get a chance\u201d loses to anything else scheduled that evening.
[ ] Pack the bag in advance
    Kit, indoor shoes, towel, water, padlock, flip-flops, deodorant, a bag for damp clothes. A packed bag removes half the excuses.
[ ] Bring separate indoor shoes
    Outdoor shoes in a gym are both a rules and a hygiene issue. A stable sole matters more than the look.
[ ] Bring water and drink during the session
    Your own bottle beats the vending machine. Sipping between sets is normal, not weakness.
[ ] Start with a warm-up, not with your working weight
    A few minutes of easy movement and joint mobility. It is the first thing people skip and the first thing they regret.
[ ] Ask the staff how machines work
    It is their job and it is normal. A machine adjusted to your height is the difference between benefit and back pain.
[ ] Follow the gym etiquette
    Wipe the machine, put the weights back, do not camp on equipment when someone waits, do not film other people. That is all it takes.
[ ] Record what you did and with what weight
    A training log is not for reporting: it shows progress that the mirror will only show much later.
[ ] Allow for recovery and sleep
    Muscles grow between sessions, not during them. Training every day to failure is the fastest route to a month off.
[ ] Book the second visit right after the first
    It is the second visit that decides everything after it. Set the date while the impression is fresh.

Checklist from Unload: https://unloads.me/c/first-gym