With the new year well and truly kicked off, FLYEfit head coach Shane Fallon is sharing his insights on how to confidently get back into the routine of going to the gym or how to settle in for the first time.
1. Don't do it alone
One of the biggest factors holding people back from starting the gym is the fear of the unknown. It’s one thing to pluck up the courage to walk in the front door, but then you have this huge monster of, "well, what do I do now?"
Shane recommends two options: firstly, reach out to a personal trainer or employee who can show you the ropes. Secondly, try joining a group fitness class to get yourself comfortable and meet other members. Most classes cater for all levels of fitness, but ones that Shane would recommend for beginners would be Spin or Pilates.
2. Three days per week is enough
Contrary to popular belief, Shane stresses that daily workouts are not required for progress. If you show up just three days per week with intent, use your rest days wisely and manage your nutrition outside the gym, you can get amazing results. Shane’s advice, particularly if you are new to the gym, is that two to three full-body sessions a week will be more than enough.
3. Focus on addition, not subtraction
Rather than cutting out everything you enjoy, Shane encourages a more balanced approach. Adding positive habits such as eating more vegetables, extra daily steps, or a few weekly workouts, which create progress without unnecessary restriction.
"Look at what you can add in, examples are a portion of vegetables in 1-2 meals a day, add 1,000 extra steps to your activity per day, and add a few workouts a week that you are currently not already doing. Enjoyment and moderation are key".
4. Keep a little left in the tank
When you get into the gym, don’t try to push yourself to exhaustion, thinking that is what you have to do. If you are new to the gym, you will get results just by showing up and doing more than you have been doing, and as you are new, that means anything you do is progress. Play the long game and realise you are in this for the lifestyle, not the quick fix.
5. Know your why and do what you enjoy
Understanding the deeper reason behind your goals helps maintain motivation on difficult days. Whether it is more energy, confidence, or a better quality of life, choosing activities you enjoy makes the journey more sustainable.
"The person who enjoys walking will travel further than the person who loves the destination".
