What I Wish I Knew Before Taking My First Spin Class

There is a very specific moment of the year when your gym routine starts to feel like leftover pasta in the fridge. Technically still fine but no longer exciting. I hit that point sometime mid year when dragging myself through the same workouts started to feel repetitive. My body was moving, but my mind had checked out. I needed something that gave me energy instead of draining it, so I signed up for ClassPass and decided to experiment. Pilates surprised me. Sculpt classes challenged me. But spin became the one class I kept coming back to without hesitation.

What is a Spin Class?

A spin class is a high energy indoor cycling workout that takes place on a stationary bike in a group setting. The instructor guides you through different speeds and resistance levels while the music keeps the pace upbeat. It blends cardio, endurance and lower body strength in a way that feels both intense and motivating. Even if you are new to cycling, spin is designed to meet you where you are and push you just enough to leave you feeling strong and accomplished. My favorite studios would have to be Soul Cycle and CycleBar.

I never thought I would be a spin person. I have never been the type to claim a devoted relationship with cardio. The treadmill bored me and outdoor runs felt like punishment. But spin was different. The room is dim, the music is loud, and for forty five minutes you feel like you stepped into a version of yourself that has a lot more stamina, rhythm, and enthusiasm than the version who walked in. It is the only cardio I have ever finished while thinking, already, that I could probably do another round. That alone felt like a revelation.

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Still, as much as I grew to enjoy it, I can confidently say I made every rookie mistake possible when I started. And I learned quickly that a few small adjustments can change everything about your experience. So here are all the things I wish someone told me before I clipped into that bike for the first time.

01 - The Bike Setup Is Not Optional

The very first thing I learned is that the bike setup is not a random suggestion from the instructor. It controls your entire experience. If your seat is too low, your knees will hate you. If your handlebar is too far away, your shoulders will burn for no good reason. If everything is misaligned, you will spend the entire class confused about why everyone else looks graceful while you are fighting for your life.

I wish someone had told me to arrive early because those few quiet minutes before class start are priceless. The staff is usually around and they are incredibly kind about helping beginners. I used to feel awkward about asking, but now I realize everyone was a beginner once. There is no award for pretending to know what you are doing.

What I eventually learned is simple but makes a huge difference. Your seat height should usually match your hip level. When you stand next to the bike, the saddle should be around your hip bones. The handlebar should be about the same height as the seat and placed at a distance where your arms can extend comfortably without locking out. You want a gentle bend in the elbows. The bike should feel like it supports you, not like you are reaching, crouching, or clinging for balance.

Once I figured this out, everything changed. The ride felt smoother, my posture improved, and I could finally focus on the actual class instead of silently troubleshooting my discomfort.

02 - Hydration Is Not Just a Suggestion

I cannot emphasize this enough. Drink water before class. During class. After class. Spin is one of those workouts that sneaks up on you. The music, the lights, the instructor shouting cues, and the adrenaline will make you forget how hard you are working. By the time you realize you are dehydrated, it is too late.

My first class ended with me walking out feeling like a wilted basil leaf. I was lightheaded, my throat was dry, and I immediately bought the biggest bottle of coconut water I could find. Now, I hydrate consciously hours before class, sip throughout the ride, and keep drinking afterward. It sounds dramatic until you experience how much better your body performs when it is actually prepared.

03 - Stretching Is Non Negotiable

I used to be someone who thought the one minute cool down in class was enough. It is not. That is simply your body coming down from the high. The real stretching needs to happen afterward if you want to avoid stiff hip flexors, tight quads, and cranky knees.

A few minutes of stretching saves you from the soreness that creeps up the next morning and makes walking down the stairs feel like a dramatic event. Take five minutes before class and five minutes after. Loosen the hips, open the chest, shake out the legs. It feels small, but your body will thank you later.

04 - Learning the Rhythm Takes Time

I was convinced I had no rhythm during my first few classes. The instructor would shout cues and everyone would move in sync while I felt like my legs were running on a different BPM entirely. I tried to force myself to match the room and ended up out of breath and frustrated.

Then one day, it clicked. I found the rhythm. I learned how to adjust my resistance without losing my pace. I understood that the point is not perfection, it is flow. Spin is part workout and part music ride. Once you understand how to blend the two, it becomes addictive.

It took patience. It took trial and error. But eventually, the moves stopped feeling foreign and started feeling fun.

05 - Your Body Needs Recovery More Than You Expect

I made the mistake of going to spin classes four times a week when I first fell in love with it. It felt like a fun challenge at the time, but my body disagreed about two weeks in. I was sore in places I did not know could be sore. My legs were tired all the time. I felt strong yet exhausted.

Spin is high intensity. Your heart rate stays elevated, your legs work through resistance, and your body uses a lot of energy to keep up. Once I cut it down to twice a week and mixed in Pilates or lighter movement the other days, everything felt balanced again. I actually enjoyed the classes more. My stamina improved and my recovery felt smoother. Sometimes we forget that rest days count as part of the workout routine. Spin will show you that quickly.

Soreness Is Normal, But Sharp Pain Is Not

A lot of beginners assume that the saddle pain is something they just have to tolerate. And yes, you will feel it at first, but it should fade with consistency. If the pain feels sharp or you feel numbness, your bike is not adjusted correctly. When your alignment is right, spin should challenge your muscles, not hurt your joints.

I wish I had known that earlier because I spent the first few classes thinking I simply was not built for this workout, when in reality I was just sitting too low and placing all the pressure in the wrong places.

06 - Do Not Let the Studio Intimidate You

Walking into a new studio feels like stepping into a group chat you were not invited to. Everyone seems to know where they are going. The regular riders have a rhythm. The staff speaks in terminology that makes sense to people who have been there longer than five minutes. The first time I walked in, I tried to act like I belonged, only to end up clipped into my bike backward. That was the moment I stopped pretending.

The truth is that spin studios are some of the friendliest places once you give them a chance. All it takes is a simple question or asking someone to show you how to tighten your shoe clips.

Most instructors love helping beginners because they want you to have a good experience. The staff knows how intimidating it feels. And after a few classes, the studio starts to feel like a familiar place. You figure out where the towels are, how to adjust the resistance knob without overthinking it, and when to push versus when to sit down.

Trust me, everyone looks more confident than they feel.

People Are Too Focused on Themselves to Judge You

This is something I wish I learned much earlier in my fitness journey in general. No one is watching you. No one cares if you sit out a sequence or drop to a slower pace. Everyone is focused on their own breathing, their own resistance, their own survival. The woman who looks like she has mastered the bike probably had a day where she struggled just like you. The more you stop caring about how you look, the better the workout becomes.

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Trying spin for the first time was one of the best decisions I made for my fitness journey, mostly because it reminded me that movement can be enjoyable, energizing, and even uplifting. It taught me that cardio does not have to be repetitive or punishing. It can be loud music, a dark room, and a group of strangers all working toward the same goal.

There are things I wish I knew before starting, but every mistake became part of the experience. And now, after many classes and many lessons, I can say that spin is something I genuinely look forward to. If you are thinking about trying it, go for it. Arrive early, hydrate, set up your bike, be kind to yourself, and let the music take over. You might surprise yourself.

Love,

Rae

Image Credits - Winny Rivas