Spin Class 101: What to Expect as a Beginner

So, you’re thinking about trying your first spin class? Let me be the first to say: welcome! Spin classes are an incredible way to get fit, challenge yourself, and have fun while doing it. As a spin instructor who has seen countless beginners step into the studio for the first time, I know it can be a little intimidating at first. But don’t worry — I’m here to walk you through everything you need to know so you can feel confident and prepared for your first ride.

In this post, I’m going to cover the essentials: what to expect in a spin class, how to set up your bike properly, what to bring, and a few tips to help you get the most out of your experience. By the end of this, you’ll be ready to clip in and crush your first class with confidence!

What to Expect in a Spin Class

Let me start by saying that no two spin classes are exactly alike — every instructor has their own style and vibe. But there are some things you can always expect, especially if you’re stepping into a class led by someone with years of experience (like me 😛).

1. High-Energy Music and a Focused Atmosphere

From the moment you walk into the studio, you should feel the energy. Music is a huge part of spin class, and you’ll find that most instructors (myself included) carefully curate playlists that will motivate you to push through every pedal stroke. Whether it’s a fast-paced climb or a steady ride, the music helps you keep pace, and it sets the tone for the class.

As for the atmosphere, spin classes can feel a bit intense, but in the best possible way. Everyone’s working hard, sweating, and focused on their ride. The beauty of spin is that, even though you’re in a group, it’s still a very individual experience. You control the resistance on your bike, and you choose how hard to push yourself.

2. Lots of Pedal Resistance Changes

You’ll notice that in spin class, we’re constantly adjusting the resistance on the bike. This helps simulate hills, sprints, and everything in between. Don’t worry if you’re unsure about how much resistance to use at first — your instructor will guide you. I always give clear cues on when to add or reduce resistance, but ultimately, it’s up to you to find the right level for your body.

3. A Full-Body Workout

Spin isn’t just about your legs. Throughout the class, you’ll be engaging your core, arms, and even working on your mental endurance. Many classes include upper body movements or short segments where you’ll work with light hand weights, but even without those, you’ll feel the burn in your entire body.

Bike Setup: The Key to a Great Ride

One of the most important parts of your first spin class happens before you even start pedaling—setting up your bike. A proper bike setup is key to avoiding discomfort and injury, and it will help you get the most out of your ride. Here’s how to do it:

1. Adjust Your Seat Height

The seat height is the first thing you’ll want to adjust. Stand next to the bike and raise the seat so it’s level with your hip bone. When you’re sitting on the bike with your foot at the bottom of the pedal stroke, your leg should be almost fully extended but with a slight bend at the knee. This helps prevent strain on your knees and keeps your pedal strokes smooth.

2. Handlebar Height

Next, adjust the handlebars. As a beginner, I recommend keeping the handlebars slightly higher to help relieve pressure on your lower back. Once you’re more experienced, you can lower them for a more aggressive, aerodynamic position. But for now, comfort is key.

3. Distance Between Seat and Handlebars

You should also adjust the seat’s distance from the handlebars. Sit on the bike and place your hands on the handlebars. Your arms should have a slight bend at the elbows, and your knees shouldn’t hit the handlebars as you pedal. This setup ensures that you’re comfortable and that your body is in alignment throughout the ride.

Don’t be shy about asking for help with your setup! I always encourage my students to flag me down if they need assistance — I know I'd much rather take a few moments to make sure you’re properly set up than to have you struggle through the class in discomfort.

What to Bring to Your First Spin Class

To make your first spin class a great experience, here’s a list of essentials you’ll want to bring along:

1. Water Bottle

Hydration is so important during spin class. You’re going to sweat, and you’ll need to replenish that lost fluid to keep your energy levels up. I recommend bringing a large water bottle — something you can easily sip from while riding.

2. Sweat Towel

Trust me, you’re going to need a towel, or two. Spin class is a sweaty workout, and having a small towel handy will help you wipe your face and hands throughout the ride.

3. Comfortable, Moisture-Wicking Clothes

You don’t need to go out and buy brand-new gear for your first class, but wearing comfortable, moisture-wicking clothes will make a huge difference. Personally I live in my Fabletics and Under Armor, but I do recommend fitted leggings or cycling shorts and a breathable top. Loose clothes can get in the way of your ride, so something form-fitting is ideal.

4. Cycling Shoes (If You Have Them)

Most spin bikes are compatible with SPD cycling shoes, which clip into the pedals. If you don’t have cycling shoes, don’t worry — most studios have bikes that can accommodate regular athletic shoes. But if you plan on making spin a regular part of your fitness routine, investing in cycling shoes is a game-changer. They allow for a more efficient pedal stroke and keep your feet secure throughout the class.

Quick Tips for Your First Ride

Now that you’re set up and ready to go, here are a few extra tips to help you get the most out of your first spin class:

1. Listen to Your Body

As a beginner, it’s important to remember that spin is your ride. Don’t feel pressured to match the intensity of the more experienced riders around you. Listen to your body, adjust the resistance as needed, and pace yourself. Over time, you’ll get stronger and more comfortable pushing yourself harder.

2. Don’t Be Afraid to Take Breaks

If you need to take a break during class, go for it! Spin is an intense workout, and there’s no shame in pausing to catch your breath or dial back the resistance. I always encourage my students to work at their own pace and modify when necessary.

3. Have Fun!

Above all, have fun with it! Spin class is meant to be challenging, but it’s also a time to connect with your body, enjoy the music, and get lost in the rhythm of the ride. It’s a workout that not only strengthens your body but lifts your spirit, too.

So there you have it — Spin Class 101! I hope this guide helps you feel prepared and excited for your first class. Remember, every rider in that studio was a beginner at one point, and there’s no right or wrong way to start. It’s all about showing up, doing your best, and having fun along the way. If you have any questions or need guidance before class, don’t hesitate to reach out—I’m always here to help!

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!