For many people, walking through the gym door for the first time is harder than the workout itself. Everyone seems to know what they are doing, the machines look complicated and the mirrors can be unnerving. The good news: on your first day, nobody is watching you. Everyone is focused on their own set, their own music, their own breathing. In this guide we walk through a first visit from the door to the changing room: what to wear, what to put in your bag, how to approach the equipment and how to finish with a relaxing close. If you are an expat settling into a new city, or a traveller who wants to keep moving while staying in a hotel, the same steps apply. You can find general information about the Beatus locations with a gym on our fitness page.
Hotel gym or chain gym?
Where you have your first experience shapes how that day feels.
Large chain gyms offer a wide range of equipment and long opening hours. In return, crowds at peak times, loud music and queuing for machines are normal. Some people find that energy motivating; for a first-timer it can be a lot to take in.
Gyms inside hotels are usually smaller and quieter. There may be fewer machines, but the basic cardio equipment, a handful of machines and a free-weights area are more than enough for your first few months. Another advantage of a hotel gym is that spa facilities are often on the same floor or in the same building: you do not need to leave to move on to a shower, sauna, pool or massage.
If you are travelling for work and staying at the hotel, early morning is often the quietest time to train. Our locations welcome visitors who are not staying at the hotel, but membership or day-pass options for the gym vary from location to location, so ask the branch directly. If the layout of a hotel spa is new to you, our first-time hotel spa guide covers everything from the welcome desk to the relaxation area.
What should you wear to the gym?
A gym dress code is rarely written down, but a few things decide both your comfort and that of the people around you: freedom of movement, how your clothes handle sweat, and closed shoes. Fabrics that dry quickly and do not get heavy with sweat work well; cotton is comfortable, but it stays wet once you start sweating.
For women
- Top: A comfortable T-shirt or vest, with a supportive sports bra underneath.
- Bottoms: Leggings, joggers or shorts that reach below the knee. Wide legs can catch on the pedals of a bike or cross-trainer, so leggings or a tapered leg are practical.
- Hair: Tying back long hair keeps it out of your eyes and out of the way of moving parts on machines.
- Jewellery: Leave rings, bracelets and long necklaces in your locker; they get in the way when you are holding weights.
For men
- Top: A breathable T-shirt. If you would like to wear a sleeveless top, check the gym's rules first; some gyms ask for the back and chest to be covered.
- Bottoms: Gym shorts or joggers. For wide movements such as squats or stretches, stretchy fabric matters.
- Socks: Ankle-length or slightly longer socks that absorb sweat reduce rubbing inside your shoes.
Shoes
The rule gyms enforce most is closed shoes: no flip-flops, sandals or bare feet in the weights area. Türkiye's physical activity guide recommends a light shoe that supports the arch of the foot and has a non-slip sole. Many gyms do not want you to train in the shoes you wore outside; bringing your trainers in your bag and changing at the gym keeps the floor clean and spares you from working out on wet, slippery soles on a rainy day.
For women who dress modestly
Sportswear today widely includes breathable long-sleeved tops, loose sports tunics, skirted bottoms worn over leggings, and lightweight sports hijabs that stay in place when you sweat. The same test applies: the fabric should breathe and not restrict your movement, and it is best to avoid long, loose pieces that could catch on equipment such as an exercise bike or rowing machine.
What to bring to the gym: a checklist
The more organised your bag is on day one, the clearer your head will be. This list covers a workout plus a shower or spa visit afterwards:
| Item | Why |
|---|---|
| Trainers (with clean soles) | To change into at the gym |
| Small towel | To lay on padded seats and wipe away sweat |
| Water bottle | To sip throughout your workout |
| Spare underwear and clothes | To change into after your shower |
| Flip-flops or slides | For the changing room and showers |
| Shampoo, shower gel, deodorant | For the shower and afterwards |
| Headphones | To keep your music to yourself |
| Small padlock | If the lockers do not lock |
| Swimsuit (optional) | If you plan to use the pool or sauna afterwards |
Ask the branch before your booking or first visit whether towels, slippers, padlocks and toiletries are provided, and how the lockers work. If you plan to move on to the pool, our pool page shows the pool facilities at each location. If you are visiting a hotel pool for the first time, read our hotel pool guide for the rules on swim caps, showering and swimwear.
Your first day: from the door to the machines
1. Ask for a quick tour and introduce yourself
When you arrive, the first thing to do is tell a member of staff that it is your first visit. This is not a confession anyone will judge you for; it simply gives them the chance to help. A quick tour showing you where the cardio machines are, where the resistance machines sit, the free-weights area and the stretching corner takes away half of the first-day nerves. Whether staff at your location speak English is worth asking the branch when you book.
2. Warm-up
The warm-up prepares your body for harder work and is the part people skip most often. The UK's National Health Service (NHS) suggests a warm-up routine of at least 6 minutes: marching on the spot, heel digs, knee lifts, shoulder rolls and gentle knee bends. Türkiye's physical activity guide also recommends spending 3–5 minutes at a lower pace before moving into moderate exercise, and repeating a strength movement with a light weight, or just your body weight, before loading it. In practice, that means 5–10 minutes at an easy pace on the treadmill or bike.
3. Cardio machines: treadmill, bike and cross-trainer
Cardio machines are the easiest place to start on your first day, because they are intuitive to use and you set the pace entirely yourself.
- Treadmill: Stand on the side rails before starting the belt, start it at a low speed, then step on. Clip the emergency stop cord to your clothing. Increase the speed and incline gradually.
- Exercise bike: Set the seat height so your knee stays slightly bent when the pedal is at its lowest point.
- Cross-trainer (elliptical): It works with a smooth movement that avoids jarring your joints, which makes it a calm option for beginners. If you want to use your arms, hold the moving handles.
The easiest way to judge your pace is the talk test. The NHS and Türkiye's physical activity guide use the same measure: at moderate intensity you can talk but not sing; at vigorous intensity you cannot say more than a few words without pausing for breath. On your first day, aim for a pace at which you can comfortably speak in full sentences.
4. Machines and free weights
Resistance machines suit beginners because they guide the direction of the movement. Most machines have a small diagram showing which muscles they work and the correct position. Even so, seat height and weight settings differ from person to person, and asking a member of staff to show you the settings the first time is the right approach.
A few basic rules make your first day easier:
- Start light. Türkiye's physical activity guide is clear in its advice for beginners: start exercising at a low intensity and increase it over time.
- Put form before weight. The right weight is one you can lift in a slow, controlled way through the full range of the movement.
- Do not hold your breath. The guide stresses that you should keep breathing during strength exercises.
- Save free weights for later. Dumbbells and barbells call for more balance and technique; starting with machines and body-weight exercises for the first few weeks is the calmer route.
5. Stretching and cooling down
Rather than stopping abruptly, bring your pace down gradually. Türkiye's physical activity guide recommends continuing at a low intensity for 5–10 minutes after the main effort, during which your heart rate and breathing return towards their starting level. Gentle stretches come next: according to the guide, hold each stretch at the point just before discomfort for about 10 seconds, building up to 30 seconds over time, and breathe at your natural rhythm.
6. Asking for help
If you do not know how to use a piece of equipment, asking is the most normal thing you can do in a gym. Staff and experienced members would rather show you how something works than watch it being used the wrong way. Our Ramada, Wanda Vista, The G Hotels, Sapanca, Trabzon and Ordu locations offer trainer or instructor support; ask the branch directly about personal programme options. A plan tailored to you should be put together with someone who has listened to your goals and your health history.
A sample first workout: 35–45 minutes
The outline below is a general example for a first visit; it is not a medical programme or a personal training plan. If you have a health condition, an injury or pain, speak to your doctor first.
| Part | Time | What to do | Tip |
|---|---|---|---|
| Warm-up | 5–10 min | Walking on the treadmill or cycling, then shoulder and hip circles | Easy pace, enough that you can still talk |
| Cardio | 10–15 min | Cross-trainer, bike or incline walking | Talk test: you can talk, but not sing |
| Machines | 15 min | 4–5 basic machines: one movement each for legs, chest, back, shoulders and core | Light weight, few sets, controlled reps; rest in between |
| Cool-down and stretching | 5–10 min | Slow walking, then gentle stretches for the main muscle groups | Hold at a comfortable point and keep breathing |
You do not have to complete the whole plan on day one. Shortening one part, skipping a machine, or sticking to walking and stretching still counts as a start. Plan your second visit around how you feel the next day. The Beatus fitness menu includes cardio sessions (30 or 60 min), strength training (45 min), flexibility and stretching (30 or 60 min), functional training (45 min) and a combined programme (60 min) that brings these together; you will find the details on our fitness page.
How many days a week should you work out?
The clearest answer comes from the World Health Organization's 2020 guidelines. For adults aged 18–64, the recommendation is:
- At least 150–300 minutes of moderate-intensity aerobic activity, or at least 75–150 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two, every week.
- Muscle-strengthening activities at moderate or greater intensity that work all the major muscle groups on at least 2 days a week.
The same guidelines stress two points for beginners: doing some physical activity is better than doing none, and people who are not yet meeting the recommendations should start with small amounts and gradually increase frequency, intensity and duration. The UK's NHS guidance sets out the same weekly targets for adults. Türkiye's physical activity guide likewise recommends at least 150 minutes of moderate activity a week for adults, spread across 3–5 days, and notes that beginners do not need to reach 30 minutes a day from the first day but can build up over a few weeks.
In practice, for the first month that could mean 2–3 short gym visits a week, with walks on the days in between. Rest days are part of the plan.
Gym etiquette: 10 rules
Gym etiquette is less about written rules and more about the care people show one another. Knowing these 10 points on your first day helps you feel like part of the place rather than "the new one".
- Wipe down equipment after use. Sweat left on a seat or handles is unpleasant for the next person. Use the gym's disinfectant spray and paper towels.
- Put weights back. Dumbbells, plates or mats left on the floor are both untidy and a tripping hazard.
- Use your towel. Laying a towel on padded seats and benches is basic courtesy.
- Do not hog equipment with your phone. Long text conversations or watching videos between sets keeps others waiting.
- Share between sets. At busy times, if someone wants the same machine, letting them do a set while you rest is common practice (this is called "working in").
- Do not take phone calls on the gym floor. Step outside for longer conversations.
- Keep your music to yourself. Use headphones rather than a speaker.
- Respect privacy with photos and video. You may want to film your own form, but ask first if others are in the frame. Cameras are never used in the changing room.
- Give people space. Watching someone else's workout, offering unsolicited advice or walking in front of someone mid-set is uncomfortable for them.
- Cleanliness and scent. Arrive in clean clothes and use deodorant, but skip heavy perfume; in an enclosed space, strong scents reach everyone.
The same care applies in the changing room: do not leave your locker or the bench in a mess, and keep showers short at busy times.
After your workout: shower, sauna, pool or massage
A real advantage of a gym inside a hotel is that rest begins where the workout ends. Order and timing matter here. Straight after a workout your body is warm and has lost fluid; rather than heading directly into a hot room, cool down first, let your heart rate settle and drink some water. For choosing between the sauna and the steam room, time limits and safe use, see the section on using them after exercise in sauna vs steam room vs hammam. Harvard Health also advises limiting the time you spend in a sauna, cooling down gradually afterwards and drinking water, and staying out of the sauna if you are ill or feel unwell. It reminds people with uncontrolled high blood pressure or heart disease to speak to their doctor before using a sauna.
Giving an exact number of litres for water would not be right; what you need depends on you, how hard you trained and the weather. Small sips during your workout and drinking when you are thirsty afterwards is a simple, safe rule.
We cover when to book a massage, and whether to go back to training after one, in what to wear for a massage. To decide which massage suits you, our types of massage guide will help.
A sample day
- A light 40-minute workout and a 5–10 minute cool-down
- A lukewarm shower
- Once your heart rate has settled and you have had some water, a short round in the sauna or steam room
- Sit in the relaxation area and drink some water
- If you like, a massage: our massage options
Group classes: yoga and Pilates
If working out alone on machines is not for you, group classes are a good way in. An instructor demonstrates the moves and sets the pace; all you have to do is follow along. Some of our location pages mention yoga and Pilates classes, and the page for our Trabzon location also lists Zumba and aerobics. The current class timetable, who can join and how many places there are vary by location; ask the branch for the schedule, and ask which language classes are taught in.
If you are joining a group class for the first time, arrive a few minutes early, tell the instructor it is your first class, and do not hesitate to ask for an easier version of any move you find hard. Leaving your phone in the locker makes it easier for you and everyone else to focus.
Beatus locations with a gym
Every Beatus Spa location is inside a hotel. These are the locations whose pages list a gym:
| Location | Area | Listed on the location page |
|---|---|---|
| Wanda Vista Istanbul | Mahmutbey, Bağcılar (Istanbul) | Gym, cardio, free weights, personal trainers, group classes, yoga and Pilates; sauna, steam room, hammam, pool |
| The G Hotels Istanbul | Güneşli, Bağcılar (Istanbul) | Gym (cardio, strength, flexibility); sauna, steam room, hammam, pool |
| Ramada Plaza City Center | Osmanbey, Şişli (Istanbul) | Gym (cardio, free weights, yoga and Pilates); sauna, steam room, hammam, pool |
| Wellwood Sapanca | Sapanca | Fitness room (cardio, free weights); sauna, hammam |
| Radisson Blu Trabzon | Trabzon | Gym (cardio, free weights, resistance machines), group classes; sauna, hammam, pool |
| Radisson Blu Ordu | Ordu | Fitness; Finnish sauna, hammam, pool |
| Flora Uzungöl | Uzungöl | Gym; sauna, hammam, pool |
Before your appointment, ask the branch whether the gym is available on the day of your visit, who can use it, its opening hours and whether trainer support is offered. You can see all our Istanbul locations on our spas in Istanbul page, and Trabzon, Uzungöl and Ordu on our spas on the Black Sea coast page. If you would like to finish your workout with the sauna and a massage in the same place, our Wanda Vista location in Mahmutbey brings a gym, sauna, steam room, hammam and pool together under one roof.
