Beginner
Your First 30 Days, Simplified
Walking into a gym for the first time can feel overwhelming. This guide breaks your first month into a simple, repeatable plan so you build the habit before you worry about the details.
Week 1–2: Learn the Movements
Start with full-body sessions three days a week, resting a day between each. Keep the weights light and focus entirely on form. Quality reps now save you injuries later.
- Goblet squats — 3 sets of 8–10
- Dumbbell bench press — 3 sets of 8–10
- Lat pulldown or assisted pull-up — 3 sets of 8–10
- Plank — 3 sets of 20–30 seconds
Week 3–4: Add a Little Load
Once the movements feel natural, add small amounts of weight when you can complete all your reps with good form. This is the first taste of progressive overload.
- Increase weight by the smallest available jump
- Keep rest to 60–90 seconds between sets
- Add one extra set to your main lifts
Build the Habit
Consistency beats intensity in month one. Show up on your scheduled days, even if the session is short. Our coaches are on the floor to walk you through anything — just ask.
Ready to Put It Into Practice?
Our coaches are on the floor to help you every step of the way.
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