Gym beginner FAQ

Short answers to the questions new gym-goers ask most.

How many days a week should a beginner go to the gym?

Three non-consecutive days is a good start, for example Monday, Wednesday and Friday. Two days is also fine if your schedule is tight. More days do not help if you are not recovering.

How long should a gym session take?

About 45 to 60 minutes: a 5 to 10 minute warm-up, 30 to 40 minutes of lifting, and a short cardio and stretching finish.

Should I do cardio before or after weights?

Light cardio for 5 to 10 minutes before is a good warm-up. Do longer cardio after lifting so that you have your energy for the weights.

How many sets and reps should I do?

Two sets of 10 to 12 reps for each exercise in the first four weeks, then 3 sets. Rest 60 to 90 seconds between sets. See sets, reps and rest.

How do I know what weight to use?

Choose a weight you can lift for 10 to 12 clean reps with 2 or 3 left in the tank. Increase in small steps. See how much weight to lift.

Can I lose belly fat with ab exercises?

No. Fat comes off the whole body, and where it goes first is mostly genetic. Ab exercises build the muscle underneath. A steady calorie gap, sleep and training together do the work.

How fast can I lose weight?

About 0.25 to 0.75 kg a week is a realistic range for most people. Use the pace calculator.

Is it normal to be sore after the gym?

Mild muscle soreness for 1 to 3 days is normal, especially in the first weeks. Sharp pain, pain in a joint, or swelling is not. Stop and get it checked.

Do I need a fitness tracker?

No. A tracker is a nice extra. It can show your steps, sleep and heart rate and help you see how recovered you are. See Fitbit Air and Health Connect.

What should I eat before a workout?

A light snack such as a banana, 45 to 60 minutes before. Avoid a heavy, oily meal right before lifting.