{"id":398061,"date":"2026-09-17T01:52:56","date_gmt":"2026-09-17T05:52:56","guid":{"rendered":"https:\/\/www.puregym.com\/us?p=398061"},"modified":"2026-09-17T01:52:56","modified_gmt":"2026-09-17T05:52:56","slug":"how-to-start-going-to-the-gym-and-actually-stick-with-it","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/how-to-start-going-to-the-gym-and-actually-stick-with-it","title":{"rendered":"How to start going to the gym (and actually stick with it)"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1 class=\"post-title mt-3 mb-3\">How to start going to the gym (and actually stick with it)<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25pax&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1789459958360{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/09\/Blog_HowtoStartGoingtoGym_FINAL.png?id=398062) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Starting to go to the gym is one thing. Still going a few months later is another.<\/p>\n<p>Research consistently finds that roughly half of people who begin an exercise program stop within the first six months. The key is to make going to the gym regularly feel like part of your normal routine.<\/p>\n<p>Below, we&#8217;ll look at what research tells us about building a gym habit, how often beginners should go, and how to make getting through those important first weeks easier.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1789461357115{margin-right: 10px !important;}&#8221;]<\/p>\n<h3>Quick Summary<\/h3>\n<ul>\n<li>Around half of people who start an exercise program stop within six months, so building consistency matters more than having the perfect workout.<\/li>\n<li>Research on new gym members found that exercising at least four times a week for six weeks was associated with successfully establishing a habit.<\/li>\n<li>That doesn&#8217;t mean you need four long workouts. Short, manageable visits can make frequent gym sessions much more realistic.<\/li>\n<li>It takes time for exercise to feel automatic. Research into habit formation found a median of around 66 days, with significant differences between individuals.<\/li>\n<li>Missing one workout won&#8217;t undo your progress. The important thing is getting back into your routine before one missed session turns into several weeks.<\/li>\n<\/ul>\n<h3>Why starting to go to the gym is the easy part<\/h3>\n<p>Joining a gym can feel like the big step, but research suggests that continuing to show up is the bigger challenge.<\/p>\n<p>Adherence research has found that roughly half of people who begin an exercise program stop within six months. More recently, a 2026 analysis of a large group of fitness app users found that beginners had a median time to dropout of 19 weeks.<\/p>\n<p>Gym for beginners is less about a perfect first workout and more about building a routine you can repeat.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>How often should a beginner go to the gym?<\/h2>\n<p>A 2015 study published in the <em>Journal of Behavioral Medicine<\/em> followed 111 new gym members for 12 weeks. Researchers found that exercising at least four times a week for six weeks was the minimum associated with establishing an exercise habit.<\/p>\n<p>Four times a week may sound like a lot if you&#8217;re just starting out, but more visits doesn&#8217;t necessarily have to mean more exercise.<\/p>\n<h3>Aim for frequency, not length of workouts<\/h3>\n<p>When you&#8217;re building a habit, getting to the gym can be more important than staying there for a long time.<\/p>\n<p>PureGym app data from the UK shows that the average gym visit lasts around 69 minutes, but there&#8217;s no reason a beginner needs to stay that long.<\/p>\n<p>Instead, you might aim for four visits but make three of them short. A 20-minute gym session is still a full session. And if four visits simply don&#8217;t work with your schedule? Two workouts a week are still worth doing.<\/p>\n<h3>The first 6 weeks are the ones that count<\/h3>\n<p>The goal of a habit is to reach the point where going to the gym requires less conscious decision-making.<\/p>\n<p>Instead of asking yourself <em>Should I go today?<\/em>, the answer starts to become automatic: <em>It&#8217;s Tuesday, so I go to the gym<\/em>.<\/p>\n<p>But don&#8217;t worry if that doesn&#8217;t happen in your first week at the gym.<\/p>\n<p>Research into real-world habit formation found that it took a median of around 66 days for a new behavior to become automatic, with considerable variation between individuals.<\/p>\n<p>There may also be an advantage to experimenting in those first weeks rather than immediately locking yourself into one workout routine. Research has found that greater variety during early training is associated with a lower risk of dropping out.<\/p>\n<p>Try different machines, workouts, classes, and styles of training. Your first few weeks are a chance to discover what you actually enjoy doing.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>How to make going to the gym easier<\/h2>\n<p>One of the simplest ways to improve consistency is to remove as many decisions and obstacles as possible between you and your workout.<\/p>\n<ul>\n<li><strong>Choose a regular time:<\/strong> Put your gym visits into your calendar. If crowds make it harder to go, PureGym app data found that weekday peak hours are around 5 to 7pm, while 7-8 am and 9-11 pm tend to be quieter. The PureGym app also lets you check how busy your gym is before you leave.<\/li>\n<li><strong>Make the location and hours work for you:<\/strong> PureGym locations in NYC are open 24\/7, making it easier to fit in shorter, more frequent visits. Check your location&#8217;s staffed and unstaffed hours so you know what to expect.<\/li>\n<li><strong>Pack your gym bag in advance:<\/strong> Keep the basics ready to go. If you&#8217;re unsure what you&#8217;ll need, check out our guide to <a href=\"https:\/\/www.puregym.com\/us\/blog\/what-to-wear-to-the-gym-clothes-gear-accessories\">what to pack in your gym bag<\/a>.<\/li>\n<li><strong>Train with someone:<\/strong> Having another person expecting you can make it harder to skip a session. Eligible Green members can also bring a guest up to four times per month.<\/li>\n<\/ul>\n<p>Make it easy &#8211; find a <a href=\"https:\/\/www.puregym.com\/us\/gyms\">PureGym near you<\/a> or view our <a href=\"https:\/\/www.puregym.com\/us\/membership-options\/day-pass\">day pass options<\/a> and choose a location that fits naturally into your week.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What to do in your first gym sessions<\/h2>\n<p>When you&#8217;re starting out, focus on workouts you can imagine repeating next week rather than ones that look impressive today.<\/p>\n<p>Keep your first sessions manageable, learn the layout, and experiment with different equipment. Leaving the gym feeling like you <em>could<\/em> have done more can be much more helpful for building consistency than pushing yourself so hard that you dread going back.<\/p>\n<p>If you want an actual routine to follow, our <a href=\"https:\/\/www.puregym.com\/us\/blog\/gym-machine-workout-routine-for-beginners\"><strong>Gym Machine Workout Routine for Beginners<\/strong><\/a>\u00a0gives you a ready-made beginner gym workout without having to plan one yourself.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What to do when you miss a gym session<\/h2>\n<p>Research into habit formation found that missing a single opportunity had a negligible effect on habit strength.<\/p>\n<p>What matters more is what happens next. One missed workout can become a missed week, which can turn into several weeks away if you start thinking you need the perfect opportunity to restart.<\/p>\n<p>Don&#8217;t try to compensate by doubling your next workout or punishing yourself with an extra-hard session. <strong>Go back for a short, easy session rather than trying to make up for lost time.<\/strong><\/p>\n<p>Consistency isn&#8217;t never missing a workout. It&#8217;s getting back to your routine when you do.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1789458865430{background-color: #d1e2e3 !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1789461561708{padding-top: 30px !important;padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<\/p>\n<h2>Frequently Asked Questions<\/h2>\n<h3>How often should a beginner go to the gym?<\/h3>\n<p>A 2015 study of 111 new gym members found that four sessions a week for six weeks was associated with habit formation. Frequency matters more than duration, so several short visits can be easier to sustain. Two sessions a week are still worthwhile.<\/p>\n<h3>How long does it take to get into a gym routine?<\/h3>\n<p>Around six weeks of consistent attendance can help establish the routine, while research into general habit formation found that it took a median of approximately 66 days for a new behavior to feel automatic. But don&#8217;t worry if going to the gym still requires conscious effort after six weeks.<\/p>\n<h3>How long should a beginner workout be?<\/h3>\n<p>PureGym app data shows that the average gym visit lasts 69 minutes, but beginners don&#8217;t need to train for that long. A 20- to 30-minute workout can absolutely count as a complete session, particularly if shorter workouts make it easier to visit the gym more consistently.<\/p>\n<h3>What should I do on my week at the gym?<\/h3>\n<p>Keep it simple for your first week at the gym. Familiarize yourself with the layout, try a few pieces of equipment, and finish while you still feel good. Your goal on day one is to make day two easier. If you&#8217;d like a routine to follow, start with a beginner gym workout designed around straightforward exercises or machines.<\/p>\n<h3>Why do most people quit the gym?<\/h3>\n<p>Around half of people who start an exercise program stop within six months, but dropping out usually isn&#8217;t the result of one missed workout. It&#8217;s more often a gradual loss of routine. Research suggests one missed opportunity has little effect on habit strength, so getting back to the gym quickly after a lapse is more important than being perfect.<\/p>\n<h3>Is it too late to start going to the gym?<\/h3>\n<p>No. Research into exercise adherence and habit formation focuses on behavior and routine, not age or starting fitness. What matters is creating a schedule you can repeat and making it easy enough to keep showing up.<\/p>\n<h3>Ready to make the gym a habit?<\/h3>\n<p>Start with a schedule you can repeat. Keep some of your workouts short. Make the logistics easy. Try different things while you figure out what you enjoy.<\/p>\n<p>The aim isn&#8217;t to have a perfect first six weeks. It&#8217;s to keep showing up long enough that going to the gym starts to feel less like a decision and more like part of your week.<\/p>\n<p><strong>Find a <a href=\"https:\/\/www.puregym.com\/us\/gyms\">PureGym near you<\/a> or view <a href=\"https:\/\/www.puregym.com\/us\/membership-options\/day-pass\">day pass options<\/a> and start building your routine.<\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3>Sources<\/h3>\n<ul>\n<li>Kaushal and Rhodes 2015, Journal of Behavioral Medicine: <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10865-015-9640-7\">https:\/\/link.springer.com\/article\/10.1007\/s10865-015-9640-7<\/a><\/li>\n<li>Frontiers in Sports and Active Living, 2026: <a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2026.1855668\/full\">https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2026.1855668\/full<\/a><\/li>\n<li>PureGym app data and equipment survey: <a href=\"https:\/\/www.puregym.com\/blog\/when-is-the-gym-quiet\/\">https:\/\/www.puregym.com\/blog\/when-is-the-gym-quiet\/<\/a><\/li>\n<li>PureGym UK Beat Gymtimidation: <a href=\"https:\/\/www.puregym.com\/blog\/how-to-overcome-gymtimidation\/\">https:\/\/www.puregym.com\/blog\/how-to-overcome-gymtimidation\/<\/a><\/li>\n<li>PureGym US unstaffed hours, all 59 locations: <a href=\"https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2025\/11\/Unstaffed-Hours-1.pdf\">https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2025\/11\/Unstaffed-Hours-1.pdf<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Half of people who start exercising quit within six months. Here\u2019s what the research says actually builds a gym habit, and how to get through the first six weeks.<\/p>\n","protected":false},"author":49,"featured_media":398062,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-398061","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398061","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=398061"}],"version-history":[{"count":3,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398061\/revisions"}],"predecessor-version":[{"id":398068,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/398061\/revisions\/398068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/398062"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=398061"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=398061"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=398061"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}