Stepping into a group class for the first time can be pretty intimidating. Jockeying for the best view of the instructor, pushing your way into prime mirror space and scrambling to get good equipment is the gym equivalent of fighting over a dress at a bargain-basement sale. And once the music starts, where do your feet go, how are you supposed to swing your arms and why is everyone else reaching for their right toes when you're reaching for your left?

Take a deep breath. You can survive -- even thrive -- in the group class experience if you keep these simple Fit By Friday guidelines in mind. 1. Choose the right class. Kickboxing can be one of the greatest workouts going, but wander into a double-supersonic, astrophysical martial-arts bonanza your first time out and you'll leave feeling confused, sore and discouraged. If you've never tried a particular type of workout before, peruse the schedule for classes that have the words "beginner" or "basic" in the title. Avoid advanced classes until you've gained your "step" legs.

2. Take a reasonable risk. At the same time, check out classes you've always wanted to try even if it means exploring the edges of your comfort zone. It's okay to push yourself within limits as long as you find what you're doing fun and interesting.

3. Consider the instructor's credentials. Your group-class instructor should have a solid understanding of technique and injury prevention. For instance, if your instructor holds certification by a major organization, such as the American Council on Exercise or the American Fitness Aerobics Association, that's a pretty good indication that she knows something about safety and proper class structure. (By the way, group-class certifications are different than personal-training certifications, so make sure to ask the instructor or management to interpret her credentials for you.) For trendy classes like yoga, spinning and martial arts, your instructor should have an extensive background in the particular specialty and not be just a jack-of-all-trades.

4. Consider the instructor's style. Some people shake in their Reeboks when an instructor barks out orders like an army drill sergeant, while others lap it up and ask for more. What personality type do you respond to? Ask around the gym for an instructor who fits the bill.