Your first gym session does not need to be intimidating.
You do not need to know every machine or lift the heaviest weight in the room.
Your first goal is simply to learn the environment and start building a routine.
The Short Answer
Start with a simple full-body routine, use manageable weights, focus on technique and leave the gym feeling like you could have done a little more.
First Day
- 1Warm up.
- 2Learn a few basic exercises.
- 3Start with light-to-moderate resistance.
- 4Perform controlled repetitions.
- 5Rest between sets.
- 6Write down what you did.
What Equipment do you Need?
Usually:
- Comfortable clothing
- Training shoes
- Water bottle
- Towel
- Optional headphones
- A way to record your workouts
How Much Weight Should you Use?
Choose a weight that allows you to perform the exercise with controlled technique while still having some repetitions left in reserve.
Do not choose weight based on what someone else is lifting.
How Many Exercises?
Beginners usually benefit from a manageable number of exercises covering the major movement patterns rather than doing dozens of exercises.
What Should you Ignore?
Ignore:
- Other people's weights
- How advanced someone looks
- Fitness influencers performing advanced exercises
- The idea that every workout must destroy you
Your job is to become better than your previous self.