A training plan that moves with you
Your sessions are built from your days, equipment and experience, and the weights update from what you actually logged last week.
Free beginner guides
A free beginner workout plan, and the nutrition to go with it
Everything an adult starting weight training needs, in four short guides: a three-day full-body gym workout plan, how many sets and reps to do, how much weight to start with, your daily protein and calorie targets, and exactly what to do in your first session. Read them in order, then let Bodywise Coach turn them into a plan built around your days, your equipment and the food you actually eat.
Free account, no card needed. Adults 18+. General fitness guidance, not medical advice.
The short answers
If you only have a minute, this is a beginner gym routine in six lines.
- How many days a week?
- Two or three resistance sessions, on non-consecutive days.
- How many sets and reps?
- 2–3 sets of 8–12 reps per exercise.
- How much weight?
- A load you could lift about four more times than asked.
- How long per session?
- About 45 minutes including the warm-up.
- How much protein?
- Roughly 1.6–2.2 g per kg of bodyweight, spread over the day.
- How long until results?
- Strength in weeks; visible change in a few months.
The four guides, in order
Each one stands alone, but together they cover training, nutrition and your first day in the gym.
Start here · 9 min read
Beginner gym workout plan (3 days a week)
Three full-body sessions, every exercise with sets, reps, rest and technique cues, plus a four-week progression roadmap.
- Full-body workout plan
- Progressive overload
- 2-day version
Step 2 · 6 min read
Sets, reps and how much weight to lift
How to pick your first weights, which rep ranges build muscle, what reps in reserve means and exactly when to add load.
- How many sets and reps
- Starting weights
- When to add weight
Step 3 · 7 min read
Beginner meal plan and protein targets
Work out your daily calories and protein, then see a simple day of meals built from normal supermarket food.
- Calorie targets
- Protein per day
- Example day of food
Step 4 · 5 min read
Your first gym session, step by step
What to bring, where to start, how to use the machines and the etiquette that makes day one feel straightforward.
- What to wear
- Gym etiquette
- First session plan
What a beginner training week looks like
| Day | Session | What you do |
|---|---|---|
| Monday | Full-body A | Squat, chest press, row, shoulder press, plank |
| Tuesday | Rest or walk | 20–30 minutes easy movement |
| Wednesday | Full-body B | Hinge, lat pulldown, split squat, incline press, dead bug |
| Thursday | Rest | Sleep and food do the building |
| Friday | Full-body C | Repeat A with slightly more weight where every set felt easy |
| Weekend | Optional walk | Keeps daily activity up without fatigue |
The full session-by-session detail, including every exercise, is in the beginner gym workout plan.
Daily protein while you build muscle
A starting point of 1.6–2.2 g per kg of bodyweight, spread across three or four meals. Use it as a target to adjust from, not a rule.
| Bodyweight | Protein a day |
|---|---|
| 60 kg | 96–132 g |
| 70 kg | 112–154 g |
| 80 kg | 128–176 g |
| 90 kg | 144–198 g |
| 100 kg | 160–220 g |
Calories, fibre and a worked example day are in the beginner meal plan guide.
Then let the app do the admin
Reading a plan is the easy part. Bodywise Coach keeps it going.
Nutrition targets and a real meal plan
Calories, protein, fibre and a week of meals from foods you chose, with a shopping list and swaps when something is not to hand.
Progress read as trends, not single days
Weight, waist, strength and adherence are averaged over the week, so a heavy Sunday never looks like failure.
Every recommendation explained
You can see why each change was suggested, and safety limits are fixed — nothing pushes you harder than is sensible.
Beginner questions, answered
The questions beginners ask most, grouped by topic — training, food, and what to expect in the first few months.
Getting started
- Is this beginner workout plan free?
- Yes. The guides on this page are free to read, and the free Bodywise Coach account includes a starter training plan, workout logging, nutrition targets, weight and measurement tracking and a weekly summary.
- What is the best workout plan for a beginner at the gym?
- A simple full-body plan run two or three times a week. One squat, one hinge, one push, one pull and a little trunk work per session covers everything, keeps sessions to about 45 minutes and gives every muscle group several chances a week to grow.
- Do I need a gym membership to start?
- No. The same movement patterns can be trained with dumbbells or bodyweight at home. Bodywise Coach asks what equipment you have and builds the plan around it.
- In what order should I read these guides?
- Start with the beginner gym workout plan, then sets and reps so you know what weight to use, then the meal plan for protein and calories, and finish with the first-session checklist the day before you go.
- Can I follow this if I have not trained for years?
- Yes. Returners use the same plan but should start at the lighter end for the first fortnight, because tendons and technique need a little longer to catch up than strength does.
Training
- How many days a week should a beginner train?
- Two or three full-body sessions a week is enough to make steady progress, and it leaves room for life. Three is a good target once the first fortnight feels comfortable; two done every week beats four done occasionally.
- How many sets and reps should a beginner do?
- Two to three sets of six to twelve reps per exercise, stopping one to three reps short of failure. That range builds strength and muscle while leaving enough in the tank to keep technique clean.
- What weight should I start with?
- Pick a weight you could lift a few more times than the target reps, then add a little each week while the reps stay clean. Starting slightly too light is a smaller mistake than starting too heavy.
- How long should a beginner workout take?
- About 40 to 55 minutes including a short warm-up. If sessions run much longer, trim exercises rather than rushing rest between sets.
- Should I do cardio as well as weights?
- Some is helpful for health and recovery. Walking most days plus one or two easy cardio sessions fits alongside beginner lifting without slowing progress.
- Is muscle soreness a sign the workout worked?
- No. Soreness mostly reflects novelty, not quality. Progress shows up as more reps or a little more weight over the weeks, which is what your logged sessions track.
Nutrition
- How much protein does a beginner need?
- Roughly 1.6 to 2.2 grams per kilogram of bodyweight a day, spread across meals. The meal plan guide turns that into a per-day figure and shows the foods that get you there.
- Can I build muscle and lose fat at the same time?
- Beginners often do both for a while, especially carrying extra body fat. It works best with enough protein, consistent training and a small rather than aggressive calorie deficit.
- Do I need supplements to see results?
- No. Food does the work. A protein powder is a convenience, not a requirement, and nothing on this page depends on buying supplements.
Results and safety
- How long before I see results?
- Strength usually climbs within two to four weeks, and visible change typically takes eight to twelve weeks of consistent training and eating. Weekly trends are the honest measure, not single days.
- What if I miss a week?
- Pick up where you left off, slightly lighter, and carry on. Bodywise Coach adjusts your next week from what you actually logged instead of assuming the plan ran perfectly.
- How is Bodywise Coach different from a workout PDF?
- A PDF cannot see your sessions. Bodywise Coach reads what you logged, your weight trend, your sleep and stress, and adjusts your next week — then explains the reason for every change in plain English.
- Is it suitable if I have a health condition?
- Bodywise Coach is general fitness and nutrition guidance for healthy adults aged 18 and over, not medical advice, and it does not diagnose or treat conditions. Speak to a health professional first if you are pregnant, recovering from surgery, injury or illness, taking medication or living with a heart, lung, metabolic or joint condition.
Before you start
This is general fitness and nutrition guidance for healthy adults aged 18 and over, not medical advice. Speak to a health professional first if you are pregnant or recently gave birth, recovering from surgery, injury or illness, taking medication, living with a heart, lung, metabolic or joint condition, or have a history of disordered eating.
Who publishes this
Bodywise Coach is run by Chris Mann, 4 Birds Garden Cottage, Stowmarket, Suffolk, IP14 6AS, United Kingdom. Questions go to support@bodywisecoach.app. Guidance follows UK dietary reference values and published resistance-training evidence, and is written for healthy adults aged 18 and over.
Ready to stop planning and start training?
Answer a few questions and you will have your first session, your protein and calorie targets and a meal plan from foods you chose — in about five minutes.