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Coming to the gym for the first time? Start at your own pace.

Gym for beginners: how to get started

You can try the gym with a single visit, or ask for help with your first workout.

Nervous about your first time at the gym? You are not alone: for many people it is a reason to put off going. The good news is that starting can be easier than you think. In this guide we go through how to get started at the gym in Sastamala at your own pace.

€28 / 4 weeks · until 31 December 2026, then €34 / 4 weeks

Become a memberTry a single visit for €8

Before your first visit

  • Bring: indoor training shoes, comfortable workout clothes, a water bottle and your phone.
  • Buying: you buy a single visit or a membership (in the shop: Nosteleman jäsenyys) in the Nostelema online shop (Enkora). Try the gym with a single visit for €8. Use the visit within a week of buying it.
  • App: Download the OnTheMove app from the App Store or Google Play and log in with the same email address as in the online shop.
  • Door: In the app, the orange lock on the Lokerot & kulku tab (lockers and access) opens the Nostelema door and checks you in at the same time.
  • Help: We are at the gym on Sundays 15:00–18:00. Come and see the facilities and ask us anything. If your details do not show in the app or the door does not open, get in touch: toimisto@nostelema.fi.

Where to start?

Come and see

We are at the gym on Sundays 15:00–18:00. Come and see the facilities and ask us anything.

A free training programme

As a member you can ask for a free training programme. Tell us your goal and starting level in the form. Our staff prepare the programme with the help of AI, check it and email it to you as a PDF within 24 hours. The programme does not include personal technique coaching at the gym. The form is in Finnish, but you can answer in English.

Request a training programme (form in Finnish)Read about the AI-PT

Nervous about the first time? That is normal

Many people feel nervous about their first time in a gym, and that is perfectly normal. People of all ages and levels train at Nostelema, from first-timers to long-time lifters. You can start at your own pace.

There is about 500 m² of space on two floors. If you want to start more quietly, early mornings and late evenings are usually quieter, based on door access data. See the chart: When is the gym quiet →

How do I start at the gym? Five steps

  1. Start small and at your own pace

    You don’t need to be fit already. You also don’t need training experience or a perfect plan. Many people start with 2–3 visits a week. The right amount is different for everyone, and you can add visits gradually. As a general guideline, the UKK Institute’s physical activity recommendation for adults (a page in Finnish) is strength training at least twice a week.

  2. Try it or join

    You can try the gym with a single visit (€8) without any commitment. Use the visit within a week of buying it. If you want to become a member straight away, the price for new members is now €28 / 4 weeks (normally €34 / 4 weeks, offer valid until 31 December 2026). No joining fee. An ongoing membership has no fixed term. Exercise benefits are accepted too (ePassi, Smartum, Edenred).

  3. Download the OnTheMove app

    The door opens with your own phone. No separate key card is needed. With a basic membership you can enter the gym every day 5:00–23:00, and if you wish you can get round-the-clock access with a one-time €8 upgrade.

  4. Ask for a free training programme

    “I don’t know what to do at the gym” is a worry for many beginners, and there is help for it. As a member you can ask for a free training programme. Tell us your goals and starting level in the form. Our staff write the programme with the help of AI, check it and email it to you as a PDF within 24 hours. The programme does not include personal technique coaching in the gym. Read more and ask for a programme →

  5. Start calmly: technique first

    Warm up first (how to warm up properly →), start with light weights and learn the movements calmly. Rest days are part of the plan: muscles grow during rest, not in the gym (read about recovery →).

What do I bring the first time?

Nothing special: indoor sports shoes, comfortable workout clothes and a water bottle are enough. There are changing rooms, and if you like you can rent your own locker (€6 / 4 weeks).

How much does it cost to start at the gym?

Option Price Who it is for
Single visit €8 For trying it out: use within a week
10-visit card (10 visits) €67 For an occasional visitor, valid for 6 months
One-month card €39 A month with no ongoing subscription
Membership: campaign price €28 / 4 weeks For new and returning members until 31 December 2026

You can find all the options on the price list. No joining fee.

Want someone to show you around?

You are welcome to visit: we are on site on Sundays 15:00–18:00. You can see the facilities and ask anything. If you want a personal start with a trainer, a gym induction (€78) includes an initial assessment, your own gym programme and an induction session in the gym. See the coaching services →

You can also send a message: toimisto@nostelema.fi or call +358 50 382 1017. Read more about the gym →

Quiet times

When is the gym quiet?

Early mornings and late evenings are usually the quietest times. See when the gym is quiet.

About 500 m² on two floors, so there is plenty of room to train.

Pick up to five of your own workout times and see how busy they usually are. The chart helps you find the times that are usually quieter.

Usual busyness at this time

Based on figures from autumn 2026 (17 August–15 October).

  • Quiet
  • Moderately busy
  • Busiest
  • School group session
TimeMonTueWedThuFriSatSun
05
06
07
08
09
10
11
12
13
14
15
16
17
18
19
20
21
22
Night 23:00–5:00 · one-time fee €8
23
00
01
02
03
04

5:00–23:00 Included in the membership.

23:00–5:00 Night: round-the-clock access with a one-time €8 upgrade. The gym is usually quiet at night. What does 24/7 cost?

School group session Tuesdays 8:00–9:30, Thursdays 10:00–11:30 and Fridays 8:00–9:30 (during school terms, not during school holidays). The gym is open to others too, but the free weights area may be busier than usual.

The chart helps you find times that are usually quieter. The chart is based on door openings between 17 August and 15 October 2026. It shows when people usually come to the gym. It is not a live visitor count. The levels compare the gym’s own hours with each other.

Your training times

Choose up to five times in the grid and see what they are usually like.

    Read more about the quiet times

    Ready to start?

    €28/ 4 weeks

    For new and returning members €28 / 4 weeks until 31 December 2026, then €34 / 4 weeks. An ongoing membership has no fixed term. You can also buy a prepaid card and pay for the whole period at once.

    Become a member

    Call 050 382 1017Try a single visit for €8

    €28 / 4 weeksuntil 31 December 2026, then €34

    Join