New here? Get started with the most important gym rules!

You've overcome your inner laziness and are fully motivated to finally get started in the gym? Maybe you're already standing in front of the gym door?

As a recreational athlete or a complete newbie, you may be asking yourself: How exactly does the gym work? How do I keep my motivation high? What do I need to pay attention to? And how do I, for example , manage as an endurance athlete not to look completely lost among all the weight machines and muscle-bound people in the gym? With the right tips and a little preparation, you will soon feel like a real fitness pro .

In this article, we reveal the (unwritten) rules of the gym and show you how to get started quickly and easily . Whether it's your very first visit or you're getting back into it after a long break - here you'll find everything you need for a successful start to the gym .

At the beginning there is the contract

We would like to give you lots of tips that you can implement quickly and easily. After all, there's a pretty good chance that right now, as you read these lines, you want to go to the gym - or are even standing in front of it.

Nevertheless, we would like to ask you to be patient , because this is essential : In order to train in the gym, you have to sign a contract . In most gyms, this happens very quickly. And sometimes a little too quickly. Because: What exactly you are signing is something you cannot understand in such a short time. And then you can have a rude awakening later.

Therefore, here are the 10 best tips on what you should pay attention to when signing a contract so that your start at the gym doesn't fail because of the paperwork:

1. Check the studios online: website, reviews, social media - if you look through the usual channels beforehand, you can get a clear picture of what the studio offers, how much love it puts into fitness, what others say about the studio. This helps you to filter out - and avoids unnecessary trips to unsuitable studios. Keyword travel: the studio should not be more than 15 minutes away by your chosen means of transport. Also look at what the best time to visit your gym is according to customer feedback and search engine analyses - if it doesn't fit into your daily routine, it can become a problem in the long run.
2. Contract term & notice periods: Pay attention to how long you are committing yourself to. 12 or 24 months are common, but there are also shorter options. Choose a term that suits your plans. Also find out about the notice periods and conditions. These can vary from 14 days to three months.
3. Take advantage of the trial training & look around: Many studios offer free trial training sessions. Take this opportunity to get to know the studio before you sign. Pay particular attention to how you feel about the trainers, the condition of the training equipment, the hygiene in the gym and how busy the gym is at peak times. Tip: It is best to plan the trial training and viewing for a weekday evening, between 5:30 p.m. and 8:30 p.m. If, on the other hand, you prefer fewer "witnesses", Friday, Saturday or Sunday evenings are often better. Another tip: Check out the gym's house rules.
4. Check the total price: Make sure that the total price including all fees and charges is clearly stated in the contract.
5. Be careful with automatic renewals: Look out for clauses for automatic contract renewals. These are permitted, but can only be extended for a maximum of one year.
6. Find out about special termination rights: Ask about options for early termination, e.g. in the event of a move, pregnancy or long-term illness. Some gyms like to make their own rules here.
7. Check the trainer qualifications: Find out about the training of the staff. Well-qualified trainers are crucial for effective and safe training. More on that in a moment. This much is clear: If a studio does not have a sufficient number of permanently available trainers with an A license, you should look for another studio, especially if you are a newbie.
8. Pay attention to training and support: Make sure that thorough training and ongoing support are included in the contract.
9. Check the additional services: Clarify which services are included in the contract (e.g. courses, sauna, childcare) and what you have to pay extra for.
10. Note your right of withdrawal: For contracts concluded online, you generally have a 14-day right of withdrawal. Note that this usually does not apply to contracts concluded on site.

The Trainer Qualification: The ABC of Competence

There are different qualification levels for fitness trainers in the studio, which can be divided into different license levels.

The most common license levels are:

• C-license: basic qualification, often referred to as assistant license
• B license: Full trainer qualification
• A license: Highest qualification level

C license

• Basic entry-level qualification
• Enables activities as a trainer assistant
• Not enough for self-responsible training of customers

B license

standard qualification for fitness trainers

• Authorized to independently care for customers in the studio
• Teaches the basics of anatomy, training theory, equipment handling, etc.

A license

• Highest qualification level
• In-depth knowledge in areas such as performance diagnostics, nutrition, etc.
• Often specialization in certain areas (e.g. EMS training)

Further qualifications

•  Fitness trainer licenses from various associations (e.g. DFAV, DFLV)
• Training as a sports and fitness salesperson (IHK)
• sports science studies
• physiotherapist
• personal trainer certificates

To work as a fitness trainer in a studio, you usually need at least a B license . Higher qualifications allow you to specialize and take on more responsibility. In general, you should make sure that there is at least one trainer with an A license on site at all times . Competent advice is essential, especially when it comes to intensive strength training and complex exercises in the gym.

The 10 Commandments in the Gym

Are you wondering what you should do, pay attention to or avoid the first time you go to the gym? We have summarised the ten most important rules of conduct in the gym for you. This way you can avoid making faux pas and soon feel like an old hand.

1. Respect personal space: In the gym, there is often an unspoken rule that everyone needs their own area to train in. Keep a sufficient distance from other people training, especially when it's full. And here's another tip: deodorant and fresh sports clothes are a blessing for other noses (and yours!), but strong perfume has no place in the gym.
2. Hygiene is mandatory in the gym: Always bring a towel with you to the gym and place it on the training equipment before using it. After training, wipe down the gym equipment with the disinfectant wipes provided. This not only keeps the area clean, but also shows consideration for your fellow athletes. Tip: If you take a small towel for sweat and a large one as a base, it will be even more hygienic for you.
3. Sharing is key: Don't block devices for an unnecessarily long time. If someone asks if they can "sit in between", that's perfectly normal. It's called "pushing in" and it's an efficient way to use the devices.
4. Check the volume: Loud music may be motivating in the gym, but only for you. Use headphones so you don't disturb others. The same goes for phone calls - make them outside the training area.
5. There has to be order: put the weights back in their place after training. This applies to dumbbells, weight plates and other training equipment. Your training partners and your back will thank you!
6. Respect changing room etiquette: In the changing room, respect privacy. Keep eye contact to a minimum and avoid staying naked for too long. Absolutely taboo: filming or taking photos in the changing room. Even if you only have yourself in focus.
7. Be open to help: If you are unsure how a piece of equipment works, just ask. Most gym-goers or trainers are happy to help. It is better to ask than to injure yourself by doing something incorrectly.
8. Leave your ego at the door: train only for yourself. Overestimating your own abilities is the biggest beginner's mistake in the gym.
9. No unsolicited advice: Respect other people's training plans. Exception: If you are sure that someone is harming themselves with an exercise or is doing it incorrectly to the point that it could be dangerous, politely point this out to the person. Or contact a trainer so that the problem can be dealt with professionally.
10. The gym shower is not a bathroom: Shave your legs or beard? Please do so at home.

If you follow these 10 commandments, you'll be ready to go to the gym. And you can fully concentrate on your exercises and goals.

Your recipe for success: How to prepare optimally

Good preparation is half the way to success. Here are some tips on how you can best prepare for your gym start:

The right gym equipment

You do n't need high-end sportswear , but comfortable, breathable clothing and good sports shoes are a must. The most important rule for shoes in the gym: They have to be clean. For pure powerlifters, "Chucks" or Vans skate shoes will do too - the flatter and harder the shoe, the better. Also pack a towel , a water bottle and possibly a lock for the locker (the staff will tell you in advance whether you need a lock). You guessed it: A slightly larger training bag is a good idea - that way everything has its place.

Mental Preparation

Set realistic goals and be patient with yourself. Rome wasn't built in a day and your fitness success takes time too. Visualize your success and remind yourself why you started. Maybe you'd like to take a look at our blog post on the 1% method ?

Get informed

Before you start at the gym, watch videos online about basic exercises or book at least one introductory lesson at the gym. The more you know, the more confident you will feel. Competent YouTubers include Jeff Nippard, AthleanX, Stephanie Buttermore and BodyFit by Amy.

Plan your time

Talk to trainers and other people training to find out when the peak times are in the gym (you may have already gotten an idea from your preliminary scouting). Plan your training sessions accordingly.

Gym nutrition and energy supply

Plan your meals so that you eat a light, carbohydrate-rich meal about 1-2 hours before training and plan a protein-rich meal after training . For that extra boost before, during and after training, Dextro Energy* products can be a valuable support. The best way to work out a specific nutrition plan to accompany your training in the gym is with a trainer with an A license .

With this preparation, you'll be well prepared for your first day at the gym. In the next section, we'll go through step by step what to expect on your first visit.

Step by step to becoming a gym pro: Your first visit

Now it's getting serious! Here's your guide to a smooth first day at the gym. Don't worry, the process is very simple - and will soon become second nature:

• Check-in: Register at reception or sign your contract here. You will then often receive a short briefing and an access chip.
• Changing room: Find a locker and change. Remember to keep valuables safe (bring a padlock if the lockers don't have integrated locks!).
• Orientation: Take a few minutes to look around. Locate important areas such as the cardio zone, exercise equipment and free weight area in the gym.
• Warm up : Start in the gym with 5-10 minutes of light cardio training, e.g. on the treadmill or bike. This gets your circulation going and prepares your muscles for training. Tip: If you come to the gym by bike or on foot, you'll already be warmed up.
• Basic exercises: Start your first day in the gym with simple exercises such as: squats (with or without weight), push-ups (on the wall or on your knees if necessary), cable rowing or shoulder presses with light dumbbells. Make sure you do these and all the following exercises correctly and ask a trainer for advice if in doubt. You can also use your first day in the gym to work out a training plan for beginners with a trainer. Be sure to make an appointment in advance for this.
• Breaks: Doing nothing in the gym? This includes: Give yourself enough breaks between exercises. Use this time to drink water and relax for a bit.
• Gym cooldown: End your workout with light stretching exercises or a short walk on the treadmill.
• Reflection: After training, make a note of what went well and where you would like to improve. In the beginning, it can also help to make notes after each exercise.

Remember: everyone started small. Focus on yourself and don't compare yourself to others.

Motivation for the gym: How to stay on track in the long term

You've made a start, but how do you stay motivated? Here are some tried and tested strategies:

•  Set realistic gym goals: Start with small, achievable goals. For example: "I'll go to the gym three times this week" instead of "I want to lose 10 kg in a month".
• Use a tracking app: Document your progress with a fitness app. Visible successes are extremely motivating. The Caliber app, for example, is ideal for the gym - also because it can quickly and easily put together training plans for gym beginners.
• Find a training partner: Not only is it more fun together, you can also motivate each other. It is often worth choosing someone who may already have some experience, but is still on the same level as you.
• Reward yourself: At the beginning, treat yourself to something special after achieving your gym goals, such as new gym equipment or a spa day. Over time, these extrinsic rewards will give way to much more valuable intrinsic rewards such as pride, satisfaction or more energy for new adventures in the gym
• Vary your workout: Try different classes or training methods to avoid boredom. Also keep in mind that trainers can suggest equipment variations that train the same muscle group but bring variety to your gym routine.
• Visualize your fitness success: Imagine yourself achieving your goals. This mental exercise can be very motivating. Whether you do it directly on the machine, in the evening before going to bed or on the way to the gym.
• Listen to your body: Don't overdo it. Regular recovery phases are important for long-term success. Beginners should build in at least one recovery day between each training session. Training intensively more than three times a week may be too much at the beginning.

Dextro Energy* as your faithful companion

To optimally support your training, the right food and sensible supplements can be crucial. This is where Dextro Energy* products come into play:

• Before training (pre-workout): A Dextro Energy* bar can provide you with the carbohydrates you need for your workout. It's also a good tip if you're driving straight from work to the gym - and don't want to train hungry.
• During training (mid-workout): Our Energy Gums* are handy companions and are perfect for a little boost between meals - if you want, they can also contain caffeine or extra magnesium . Very important during training: Drink! With our Zero Calories° tablets and the Iso Drink, you can spice up the contents of your water bottle and give your body what it needs.
• After training (post-workout): Dextro Energy* Protein Crisps and our Recovery Drink ° support your muscles in their regeneration.

Step by step to fitness success

The journey from gym newbie to confident trainee may seem challenging at first, but with the right strategies and a little perseverance, you will quickly see progress . Always remember: every professional was once a beginner.

Follow the gym rules, prepare well and stay motivated. Over time, the gym will become your second home where you feel comfortable and safe. So: get ready to gym! We wish you lots of fun and success.

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* contains carbohydrates

° in Recovery Drink: Proteins contribute to the increase and maintenance of muscle mass.

° for Zero Calories: Applies to the prepared drink.

A varied, balanced diet and a healthy lifestyle are important.