A beginner's guide to your first session at the gym
Fitnes Team·May 20, 2026·1 min read
A first session can feel intimidating. With a simple plan it stops being so.
Before you start
Drink water, eat something light one to two hours earlier, and pack your kit the night before.
Do not rush. The first four weeks are about building the habit, not about performance.
Warming up
Five to ten minutes of easy cardio plus some mobility work. It raises muscle temperature and lowers your injury risk.
Your first exercises
Stick to basic compound movements: a squat pattern, a hinge, a push and a pull. Two or three sets of eight to twelve repetitions is plenty.
How often
Two or three sessions a week, with a rest day between them. Consistency beats intensity every single time.
Fitnes Team
Training, nutrition and recovery, written by the Fitnes coaching team.