Guided pathway
Completely new to lifting
You have never trained with weights, or not for years.
11 steps, in order. Read them straight through, or start where you are.
- 1Step 1 of 11Weight training for beginners: the quick startThe short answers to the six questions every beginner asks, in one page.
Quick answerTraining5 min read
- 2Step 2 of 11How to start going to the gym: a beginner's guideEverything you need for your first few gym visits, from what to take to what to actually do once you walk through the door.
GuideTraining8 min read
- 3Step 3 of 11Gym anxiety: how to feel less intimidated at the gymPractical ways through gym self-consciousness, no diagnosis, just tactics.
GuideTraining7 min read
- 4Step 4 of 11First gym session checklist: what to bring and what to doWhat to take, what to do in the first ten minutes, and how to finish your first gym session with confidence. A complete checklist for new lifters.
GuideTraining
- 5Step 5 of 11How to warm up before lifting weights: a 6–8 minute routineA repeatable 6-8 minute warm-up for lifting, including cardio, dynamic movement and your first warm-up sets.
GuideTraining6 min read
- 6Step 6 of 11Gym machines for beginners: which to use and how to set them upThe core machines beginners should learn first, with setup steps for each.
GuideTraining8 min read
- 7Step 7 of 11First day gym workout: a step-by-step beginner routineSix exercises, the sets and reps, and what to do when you walk in.
GuideTraining7 min read
- 8Step 8 of 11Sets and reps for beginners: what they mean and how many to doHow 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.
GuideTraining
- 9Step 9 of 11Gym workout plan for beginners: 3-day full-body routineA complete 3-day full-body gym plan with exercises, sets, reps, rest and progression rules. Evidence-backed, beginner-friendly, and free to follow.
ProgrammeTraining
- 10Step 10 of 11How many rest days a week do you need to build muscle?Why rest days, sleep and soreness matter as much as the workout itself.
GuideTraining7 min read
- 11Step 11 of 11How to track gym progress and muscle gainWhat to measure, how often, and how to read the trend rather than day-to-day noise.
GuideTraining7 min read
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