Your first week at the gym: a plain guide for beginners

Walking into a gym for the first time is the hardest part. This guide gives you a simple plan for the first seven days so you always know what to do next.

Before you go

Pick a time when the gym is quieter, usually mid-morning or early afternoon. Pack the basics from the gym bag checklist, and eat a light snack 45 to 60 minutes beforehand.

Day 1: look around and do a very light session

1. Ask staff for a quick tour. Find the machines, the water, the toilets and the lockers.
2. Walk on the treadmill or ride a bike for 5 to 10 minutes at an easy pace.
3. Try 3 machines from Day A with very light weights: leg press, chest press and lat pulldown. One set of 10 is enough.
4. Stretch for 3 minutes and go home. Leaving early on day one is a good sign, not a bad one.

Day 2 and 3: rest or walk

Your muscles take a day or two to adapt. Mild soreness is normal. Walk, drink water, and sleep well. Pain in a joint is not normal. If you have it, stop and get it checked.

Day 4: your first full session

Do a full Day A workout at 2 sets of 10 to 12 reps per exercise. Rest 60 to 90 seconds between sets. Write down the weights so next time you know where to start.

Day 5 and 6: easy movement

Go for a walk. If you want to train again, make it Day B, with at least one full rest day between Day A and Day B.

Day 7: your second session

Do Day B. By the end of the week you will have done two real sessions, which is a good start. From here you can build to 3 days a week with the beginner 3-day plan.

Beginner mistakes to skip

• Lifting heavy on day one. Technique first, weight later.
• Skipping rest days. Muscle is built while you recover.
• Copying an advanced person's program. A simple plan done on time beats a complicated one.
• Comparing yourself with others. Everyone in the gym started as a beginner.

This is general information, not medical advice. If you have a health condition, take medicines, or feel pain when you move, speak to a doctor before you start.

Keep reading

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