First time at the gym? Practical tips for beginners

18. Feb 2025

MyFitness

4 minute read

Going to the gym might feel a bit intimidating at first, but with the right preparation and knowledge, it can become a beneficial and enjoyable habit. If You’re a beginner, it’s important to start thoughtfully to maintain a good workout routine and reach Your goals as effectively as possible.

Gym training is not just about lifting weights – it also involves choosing the right exercises, following a solid workout plan, staying consistent, and maintaining a balanced approach.

How to get started?

The first step is to set realistic goals. Do You want to build muscle, improve endurance, or lose weight? Maybe Your goal is to simply feel better overall – reduce stress, sleep better, and be a better version of Yourself for both You and others. All these goals are valid reasons to start going to the gym and work towards achieving them. Your goal determines what kind of exercises and training methods You should use.

Before Your workout, it’s recommended to do 5–10 minutes of light warm-up on any cardio machine of Your choice – for example, brisk walking, running, rowing, or bodyweight exercises targeting large muscle groups. This helps prepare Your body for the upcoming workout load.

Proper technique and the help of a personal trainer

One of the best practices when starting at the gym is learning the correct technique. While it might be tempting to start with heavier weights right away, it’s wiser to first master the proper execution of basic exercises. If needed, consider seeking help from a personal trainer who can ensure You’re using the right movement patterns and suggest exercises tailored to Your body’s current needs.

A personal trainer’s guidance is an excellent way to start correctly! A MyFitness personal trainer will help You master the right technique and create a personalized training plan. Book a personal training session here.

Once You’ve established good technique, gradually increasing weights and finding suitable workout intensities will help Your body adapt and make positive changes.

What weights to choose?

Beginners: Choose a weight that allows You to do 10–15 reps with good technique.
For muscle growth: 8–10 reps.
For strength development: 4–6 reps.

A general rule is to start with lighter weights and increase them gradually. Avoid training with the same weights and reps for too long if they no longer challenge You. Without progressive overload, physical improvements won’t happen. Proper progression allows Your muscles and joints to adapt safely, helping You get stronger step by step and move closer to Your goals.

How often should you train?

A common question among beginners is how often they should work out at the gym. The ideal training frequency depends on Your goals and recovery ability. For beginners, 2–3 training sessions per week are a great starting point. Keep in mind that recovery is a crucial part of the training process, so training every day without rest is not advisable. A rest day doesn’t have to mean complete inactivity – it can include a pleasant walk or a light workout/stretching session.

If You’re an absolute beginner, start with 2–3 full-body training sessions per week. Using compound exercises such as squats, deadlifts, presses, and pulls ensures that You work all major muscle groups efficiently. Progressing in these exercises over time will help You achieve Your goals.

At MyFitness, You can also try recovery-supporting workouts like BodyBalance and more.