Spin Class Tips For Beginners

Spin Class Tips for Beginners

Spin class preparation has gotten complicated with all the different studio formats and equipment flying around. As someone who walked into my first class completely clueless and left unable to feel my legs, I learned everything there is to know about making that first experience less overwhelming. Today, I’ll share what actually matters.

What You’re Walking Into

Probably should have led with this section, honestly. 45-60 minutes on a stationary bike in a dark room with loud music. An instructor tells you when to add resistance, stand up, sprint, or recover. You control your own bike — nobody can see what resistance you’re actually using.

That last part is both liberating and dangerous for your ego.

Get There Early

Show up 10-15 minutes before your first class. Ask the instructor to help with bike setup. Getting this wrong makes the whole experience miserable.

Seat height: Stand next to the bike — seat should hit your hip. When pedaling, your leg should nearly fully extend at the bottom.

Handlebar height: Start higher. You can go lower as you get more comfortable, but higher is more forgiving for beginners.

Forward/back position: With pedals level, your forward knee should be over the ball of your foot. Adjust accordingly.

If something hurts during class, stop and adjust. Pain means something’s wrong.

What to Wear and Bring

Moisture-wicking clothes. You will sweat far more than you expect. Cotton gets heavy and miserable.

Padded cycling shorts help but aren’t required. Your butt will be sore regardless the first few times.

Bring a full water bottle — you’ll drink most of it. A small towel for your handlebars helps with the sweat situation.

First Class Survival Strategy

That’s what makes spin endearing to us beginners who’ve survived it — you set your own pace. When the instructor says add resistance, add some. When they say sprint, pedal faster. But how much? Your call.

Nobody is judging you. Everyone is focused on their own suffering.

If you need to sit when they say stand, sit. If you need less resistance when they’re calling for a climb, take it off. Finishing matters more than impressing anyone.

Different Class Styles

Traditional spin: Simulates outdoor cycling with hills, flats, and intervals.

Rhythm-based (SoulCycle style): Choreography to music. Upper body movements, tapping handlebars. Part workout, part performance.

Metric-focused (Peloton style): Screens showing your output and leaderboards comparing you to others. Data-driven motivation.

Try different styles to see what clicks.

Common First-Timer Mistakes

Going too hard early: The class starts with high energy. Resist matching it immediately. Build through the workout.

Death-gripping the handlebars: Relax your upper body. Tension there wastes energy.

Forgetting to breathe: People hold their breath during hard efforts. Breathe deliberately.

After Class

Stretch for five minutes. Hip flexors, quads, hamstrings. This prevents next-day misery.

Soreness for 2-3 days is normal. Your sit bones aren’t used to the saddle. This improves quickly with consistent attendance.

Is Spin Worth It?

400-600 calories per session. Low impact on joints. Group accountability that’s hard to replicate alone.

It’s not for everyone. But try a few classes before deciding. The first one is always the hardest. Two classes a week makes a noticeable difference within a month.