Beginner workout guides

Plain-English guides to lifting, written for people on their first day in the gym. Pick a plan, learn the big lifts and train with confidence.

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Beginner full body workout plan: 3 days a week

A simple 3-day full body workout plan for gym beginners, with every exercise, sets, reps, rest times and a 4-week roadmap. Start this week.

Workouts · 6 min read

Push, pull, legs explained for beginners

What a push, pull, legs split means, who it suits, a sample week with exercises, and why many beginners start with full body workouts first.

Workouts · 4 min read

How to squat, step by step

Learn how to squat safely: stance, bracing, depth, common mistakes and a progression from bodyweight to goblet to barbell squat for gym beginners.

Workouts · 5 min read

How to deadlift with good form

How to deadlift safely: the hip hinge, step-by-step setup, lockout, common mistakes and easier versions for beginners, with animated drawings.

Workouts · 5 min read

How to bench press safely

A beginner guide to the bench press: setup, grip, bar path, spotter and safety tips, common mistakes and a dumbbell option, with animated drawings.

Workouts · 5 min read

Push-ups for beginners: how to build up to your first rep

Can't do a full push-up yet? Learn the correct form and a step-by-step progression from wall push-ups to full push-ups, with animated drawings.

Workouts · 4 min read

How to warm up before lifting: a 10-minute routine

A simple 10-minute warm-up for gym beginners: light cardio, dynamic movements and ramp-up sets so your body is ready to lift.

Workouts · 4 min read

Sets, reps and rest: how many should you do?

What sets, reps and rest times mean, and what the ACSM guidance suggests for novices: 1–3 sets of 8–12 reps with 1–2 minutes of rest.

Workouts · 5 min read

Progressive overload: get stronger without guessing

Progressive overload means gradually asking more of your muscles. Learn simple ways to add weight, reps or sets, and a double-progression method.

Workouts · 4 min read

How many days a week should a beginner train?

How many days a week to train as a beginner, why rest and sleep matter, and sample 2, 3, 4 and 5-day schedules based on official activity guidelines.

Workouts · 5 min read

A beginner's guide to gym machines

How to use the most common gym machines safely: leg press, lat pulldown, seated cable row and leg curl, with seat set-up tips and common mistakes.

Workouts · 4 min read

Your first day at the gym: what to bring and what to do

Nervous about your first gym session? Here is what to bring, what to wear, a simple 45-minute workout and how to feel at home from day one.

Workouts · 4 min read

Gym etiquette: the unwritten rules for beginners

The unwritten rules of the gym, from re-racking weights and wiping equipment to sharing machines and using your phone, explained for beginners.

Workouts · 4 min read