Buzz
The new year brings familiar faces and fresh ones, as gyms fill with beginners exploring fitness. While some may fade away by February, others are embarking on a lasting journey or building a consistent routine. Here are some thoughtful ways to guide them without coming across as intrusive or discouraging.
Simply greet them with a friendly hello
For many first-time gym visitors, the environment feels overwhelming. They often believe others are deeply entrenched in fitness culture, far stronger, and critically observing their every action.
While their misunderstandings aren’t your responsibility, you might still want to lend a hand. If your gym is the type where regulars are on a first-name basis, take a moment to introduce yourself. If not, a warm smile or a nod as you pass by can go a long way. A simple greeting can transform the experience for someone new.
Be observant when they seem lost
You might spot a beginner by their lifting technique, but chances are, their focus is on everything but the workout itself: Where should I store my belongings? Where are the smaller weight plates? How does this dip belt even work?
Rather than only noticing people mid-exercise, keep an eye out for those who appear unsure or lost. For instance, if someone lingers near a machine you’re using, offer to let them join in and be ready to explain how to adjust the settings.
Ask, “Would you like some advice on that?”
If you see someone performing an exercise incorrectly—or making it harder than necessary—it’s fine to step in and assist. The crucial part, however, is to ask first.
I’ll always remember the helpful person who noticed me fumbling with loading a plate onto a deadlift bar as a beginner. (Those plates can be tricky to handle.) I was already self-conscious, imagining the stronger folks behind me mocking my struggle. I feared not figuring it out and dreaded someone pointing out my lack of knowledge.
But then someone approached and asked, “Mind if I share a quick tip?” Absolutely. He demonstrated, then had me try it myself to ensure I could do it independently. That small act of kindness stuck with me, and I’ve since helped others in the same way.
Offer to assist with bench press spotting
If someone is tackling a heavy bench press without a partner, consider asking (after their set) if they’d like a spot. Alternatively, if you notice someone lingering near the benches, hesitant to make eye contact, they might be hoping to bench but unsure how to request a spotter.
Although they could move a bench into the squat rack, this becomes challenging during peak gym hours. We’ve prepared a guide on the spotter-lifter interaction here; walk your new acquaintance through the steps of specifying their rep goals and the level of assistance they need.
Offer to address their queries
In addition to providing immediate advice, another way to assist is by making yourself available for future questions. This approach works well when you notice someone performing an exercise with what seems like improper technique. (Generally, we recommend avoiding unsolicited form corrections unless requested. Remember, you may not be the ultimate authority on what they should be doing.)
Many beginners quietly hope for someone to offer guidance. They’re often unsure whom to approach or if it’s appropriate to ask.
If you’d like to be that person, start with a friendly or encouraging comment between their sets. If they mention being new to squats (or another exercise), seize the opportunity to say, “I’m a big fan of squats and do them regularly. Feel free to ask if you’d like any tips.” Some may thank you politely but never follow up, while others might instantly seek feedback on their form. It’s your call how much of your workout time you dedicate to helping them. Regardless, they’ll likely appreciate the gesture—and you might even gain a new gym buddy.
