First time at the gym? Your first visit to RIO TOP GYM in Wrocław

A first visit to the gym can feel more stressful than the workout itself. You don’t know what to pack, how getting in works, where to change or where to start with so much equipment around you. That’s completely normal - every member walked in here for the first time once.

The good news: at RIO TOP GYM your first entry is free, and the whole visit is simpler than it seems. Below we take you through it step by step - from packing your bag to your last exercise.

What to bring to the gym

Pack your bag the day before so you don’t have to look for anything on your way out. For your first visit you’ll need:

• sportswear and clean trainers - the club rules only allow training in sportswear and sports shoes,
• water - ideally in your own bottle; you can also buy water at reception during reception hours,
• a towel - the rules require you to use a towel on the equipment, and a second one will come in handy for the shower,
• a padlock for your locker - you lock your changing room locker with your own padlock or one bought at reception (club rules, § 10),
• photo ID - without it you can’t get your free pass.

Lockers are for storing your things while you train, so take your belongings and your padlock with you when you leave the club.

Choose clothes you can easily squat, bend and lunge in. They don’t have to be new or branded - what matters is that nothing restricts your movement and your shoes hold your feet well.

When to come

The club is open 24/7, but you can only use the free pass during reception hours: Mon-Fri 06:00⁠-⁠22:00, Sat-Sun 08:00⁠-⁠20:00. Outside those hours you can only get in through the access gate with a club card, so you can’t plan your first visit for the night. We explain how entry outside reception hours works on our 24/7 gym page.

Allow a little more time for your first visit than for a normal workout: registration takes a moment, and it’s worth taking a calm look around the changing room and the gym floor. If you prefer fewer people around, avoid the afternoon peak - gyms are at their busiest between 17:00 and 20:00.

At reception

Go to reception and say the password “darmowa wejściówka” (free pass). The formalities take a few minutes:

1. you show your photo ID,
2. you register with your full name, e‑mail address and phone number,
3. you read the club rules,
4. you go to the changing room, get changed and start training.

The free pass is one entry for anyone who hasn’t been to the club before (club rules, § 8). You can train in all zones, with no contract and no commitment.

Under 18? You can use the free pass from the year you turn 15, with written consent from a parent or legal guardian. The rules are set out in § 1 of the club rules.

Your first workout plan

You don’t need a complicated plan the first time. What matters more is getting to know the club, trying a few machines and leaving with the feeling that you want to come back. A simple route through the zones looks like this:

1. Warm-up in the stretching zone. It’s the first zone in the club and the place where most members start their workout. Spend a few minutes moving gently on a mat: arm and hip circles, bends, light squats.
2. Cardio. Ten to fifteen minutes on a treadmill, cross trainer or exercise bike at a pace where you can talk comfortably. It’s also a chance to see how the zones are laid out.
3. Machines. Choose a few machines for different parts of the body, such as legs, back, chest and abs. A machine guides the movement along a fixed path, which makes it the safest starting point for beginners. Start with a light weight that lets you move calmly through the full range.
4. Cool-down. Finish back in the stretching zone with a few minutes of gentle stretching.

How to choose the weight

A good starting weight is one where the last reps of a set feel noticeably harder, but the movement still looks the same as at the start. If you start swinging, shortening the range or holding your breath, reduce the weight. Note the machine names and weights on your phone - it will make your next visit easier to start.

You don’t have to try everything the first time. You can leave the free weights zone and functional training for later visits - we describe all five zones and their equipment on the training zones page.

Listen to your body: you don’t have to give it everything in your first workout, and resting between sets is fine. If you have health problems or haven’t exercised for a long time, talk to a doctor before you start training - health is also covered in § 9 of the club rules.

After your workout, use the changing rooms and showers - they’re open 24/7, just like the training areas.

A few gym floor rules

A few simple rules make training more comfortable for everyone:

• put weights back after you finish an exercise - the rules require it, and the next person doesn’t have to look for them,
• use a towel on the equipment,
• don’t hold on to a machine longer than you need - if someone is waiting, offer to take turns between sets,
• if you’re not sure whether someone is using a piece of equipment, just ask.

If you’d like support from a trainer

A personal trainer will show you how to set up the machines, correct your technique and put together a plan that suits your goal. It’s a good way to train confidently and safely from day one.

When you buy a recurring membership, your first session with a consultation is free. A single personal training session costs 159 PLN, and you’ll find packages and prices for two on our personal training page.

After your first visit

If you like the club, you can buy a membership at reception during reception hours. Options include:

• recurring membership - 169 PLN a month, unlimited entry 24/7,
• monthly pass - 199 PLN paid once, no contract or commitment, full access for 30 days,
• Student membership - 149 PLN a month on showing a valid student or school ID (how the Student membership works),
• single entry - 39 PLN.

With the recurring, Student, Duo and monthly memberships we add a one-off joining fee of 39 PLN. You’ll find the full list in our price list. Have a MultiSport, Medicover Sport or FitProfit card? We accept it during reception hours.