If the gym offers an induction, book one. It gives you a chance to see the changing rooms, learn how the equipment works and ask questions without trying to work everything out during your first session. Visiting at a quieter time can also make the space feel less overwhelming.

Comfortable clothes, supportive trainers, water and any access card or padlock your gym requires. Headphones are optional but useful if music or a familiar podcast helps you settle in. You don’t need an elaborate gym wardrobe before you begin.

Choose a few simple movements rather than trying every machine. A short warm-up followed by exercises for your legs, back, chest and shoulders is plenty. Your first visit can simply be about becoming familiar with the room.

Begin lighter than you think you need and concentrate on moving with control. The weight should feel challenging by the final few repetitions without causing you to lose your form. You can always increase it next time.

Look for the instruction diagram or ask a member of staff to show you. That is part of their job, and it’s safer than guessing. Adjust the seat and weight before you begin, and stop if the movement feels painful or wrong.

It can feel that way, but most people are counting their own repetitions, choosing their next exercise or wondering whether anyone noticed them struggling too. You belong there just as much as the person lifting the heaviest weight in the room.