New to the gym
How to start strength training: the beginner gym roadmap
Train two or three days a week on non-consecutive days. Do two or three sets of 8 to 12 reps per exercise, using a weight you could lift about four more times. Machines and dumbbells are a fine place to start.
Start here · Day one
Your first gym session
A simple first-day workout, then a three-day full-body plan to follow from week one.
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Gym machines for beginners: which to use and how to set them up
The core machines beginners should learn first, with setup steps for each.
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Sets and reps for beginners: how many should you do?
How many sets and reps to do per exercise, how heavy to lift, and when to add weight. Evidence-backed set and rep ranges for beginners building muscle.
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