The 3 most important things to do if youre going to the gym for the first time or the first time in ages

Walking into a gym for the first time — or returning after a long break — can feel intimidating, even for former gym rats.Rows of unfamiliar equipment, seasoned lifters and the pressure to keep up can make anyone feel out of place.

But experts say a few simple strategies can help make your return to exercise feel safer, more enjoyable and, most importantly, sustainable.“When people come to the gym for the first time or after taking some time off, they often feel they have to make up for lost time,” Alex Prostano, owner and coach at Orangetheory Fitness in Manhattan, told The Post.“The encouraging part is that your body can still adapt remarkably well.

With a gradual, consistent approach, you can absolutely build strength and improve your fitness after 40.”Resisting the urge to lift heavy right away is one of the smartest things beginners can do.“One of the biggest mistakes is comparing yourself to who you used to be instead of focusing on where you are today,” said Prostano.“Maybe you lifted heavier or ran faster years ago, but trying to pick up exactly where you left off often leads to unnecessary soreness or even injury.”Lighter weights place less stress on the joints while helping build muscular endurance and reinforce proper movement mechanics before progressing to heavier compound lifts like squats or deadlifts.

“One workout isn’t going to transform your fitness, but it can leave you so sore that you’re reluctant to come back if you overdo it,” said Prostano.“For us, we’d much rather see someone finish their first workout feeling like they had a little more to give than feeling completely exhausted.”What’s more, being a beginner can actually work in your favor.

People who have never lifted weights — or are returning after a long break — often experience “newbie gains,” meaning they respond quickly to almost any new resistance training stimulus because of their lower starting fitness level.Even relatively light we...