First time at the gym

Before you go

• Wear clothes you can move in and flat, stable shoes.
• Bring water, a towel, and your plan on your phone.
• Pick a quiet time if you can: mid-morning or early afternoon is usually calmer.

Your first workout

1. Warm up for 5 minutes on a bike or rower.
2. Do 5 exercises: a squat or leg press, a press, a row or pulldown, a leg curl and a curl.
3. For each, do 2 or 3 sets of 8 to 12 reps with a weight that leaves a few reps to spare.
4. Rest 1 to 2 minutes between sets.
5. Write down what you lifted. That is next session's starting point.

Our beginner full body program is built the same way, as two workouts you alternate three times a week.

Gym etiquette in one minute

• Put weights back where they belong and unload bars when you are done.
• Wipe down benches and handles after using them.
• Do not stand right in front of someone using the mirror or the dumbbell rack.
• If someone is between sets on a machine you want, ask how many sets they have left.

Keep coming back

Results come from showing up for months, not from one perfect workout. Seeing the numbers go up is the best motivation there is, so log every session. SigmaGains is free and works without an account: open it, tap Continue as guest, and your first workout is ready to log.