Beginner Gym Plan: Your First 4 Weeks
A simple 3-day full body routine for people walking into a gym for the first time, with sets, reps and rest times.
Starting at the gym is easier when someone hands you a plan. This four-week routine uses three full body sessions a week with a rest day between each. It teaches the basic movement patterns and leaves enough energy for work and life.
How the week is organised
Train Monday, Wednesday and Friday, or any three non-consecutive days. Each session takes about 50 minutes. Warm up for five minutes with light cardio and a few bodyweight squats before touching any weight.
The workout
- Goblet squat: 3 sets of 10
- Dumbbell bench press or push-up: 3 sets of 8-10
- Seated cable row: 3 sets of 10-12
- Dumbbell shoulder press: 2 sets of 10
- Romanian deadlift with light dumbbells: 3 sets of 10
- Plank: 3 holds of 30 seconds
Choosing your weight
Pick a load you could lift two or three more times at the end of each set. If the last rep looks sloppy, the weight is too heavy. Rest 60 to 90 seconds between sets, and up to two minutes after squats and deadlifts.
Progression across four weeks
In week one, learn the movements and keep the weights light. In weeks two and three, add one or two reps per set. In week four, add a small amount of weight, about 2 kg for lower body lifts and 1 kg for upper body lifts, and drop back to the lower end of the rep range. Write every session down so you can see what you did last time.
Common beginner mistakes
- Changing the programme every week
- Skipping the warm-up
- Ego lifting with poor form
- Sleeping less than seven hours
Stick with this plan for the full four weeks before judging it. Consistency over a month teaches your body more than any single hard session.
Keep reading
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