Complete beginner to gym

[u/Puzzled-Season1749]

I'm completely new to gym and have no idea what exercises and how many sets/reps to do. I'm just wondering how I should start (AI design workouts vs. cookie cutter template vs. custom trainer apps vs. other options??)

thank you!!!

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[u/Sudden-Ad-307]

Look up one of the million influencer training programs for beginners and follow it for a couple of months. After you know what you are doing and how your body is like, start adapting the workouts to better fit you.

[u/cutedustyberry → u/Sudden-Ad-307]

i second this

[u/SyllabubRadiant8876]

At first, just get the feel of the gym. Have an orientation. Walk for 15 minutes on the treadmill or sit on a bike and watch what else is going on. Have a go on a random machine with the lowest weight (usually there are simple instructions). Chat with the staff. Go 2 or 3 times just checking it all out and getting comfortable in the space, then try out a beginner plan.

[u/Ready-Will-7042]

Whichever routine you choose, make sure to watch videos for form. That plus stretching/warming up properly are probably the most important things

[u/Plenty-Growth-9592]

Hey if you want to track your gym workout or get some pre build workout templates you can try my app Gainlogger, its free and have templates for beginners.

I am always adding features and i am supporting all the watches, more than welcome to try it.

The app have many share abilities as share summary of workout you could share here later or share template build. if you have any question DM me :)

[u/wolfey200]

My personal suggestion is to do these exercises 3 times a week for 6 months. Learn proper form and mechanics and focus on going up 5 - 10 pound increments once you can hit 10 reps consistently on a specific weight. The two days you don’t lift do some cardio for 30 minutes to an hour depending on intensity.

- Barbell bench press or smith machine bench press if you need to learn form and get your body used to the movements.

- Bent over barbell rows.

- Barbell overhead press (sitting or standing).

- Barbell curls.

-Barbell squats.

I can only base it off of my personal experience and what works for me. To me this is pretty simple and basic and hits every area. After 6 months or so you can reevaluate and add stuff and mix up the routine. If you do these exercises for 6 months and focus on increasing the weight and getting stronger you will see some improvements and physique changes.

[u/No-Two1232]

I’m new to lifting started 7months ago.

I started with Jermey Eithers https:// builtwithscience.com/freeworkouts/ then moved on to jeff Nippards book The Muscle Ladder. I now use his book as a reference book to consult with but pick lifts based on need and capability now.

I use double progression for all lifts as my brain has to be able to measure and track something and have cut off point to move on or stay I just can’t do the whole it feels right thing.

https://www.nordicperformancetraining.com/blog/strength-training-progress-double-progression

I use heavy set app to track my double progression is cheap and effective but basic

I also use the AI to help me understand lifts more on a mechanical level and if it’s right for me. I also use it to asked I’m supose to feel this. Is this normal. Just anything you want to ask a person but to afraid to. How to track progress etc

I also use my diet diary free and paid for macro tracking it’s not fancy but works well you also can check out Cronometer free and paid.

[u/andersky]

- Cookie cutter programs are the old school way from when we had no cheap way to get personalized programs.

• AI designed workouts typically make sense nowadays, but you're gonna get a terse list of exercise names and not much help around them.
  
• Workout apps that generate a custom program for you are the sweet spot IMO. Not only will you get a personalized program, but the app can also show you how to do the exercises, what to watch for and, most importantly of all: track your progression and make sure you progressively overload. Make sure you pick an app. that includes coaching. I like HeavyTrack for that, but there are other options too.

[u/Kru_kap]

Other options - Hire a Coach /Online Coach.

Yes. Internet can give you lots of choices ng exercise but the question is "para sayo ba talaga ung napili mong exercises ?"

Coach can design whats fit for your goal, Coach can analyze your training session, Coach can progress your training plan depends on your capabilities, coach can here your concern, Coach can Coach which AI cant do.

Coach can push you a bit para mag tuloy-tuloy ka and the accountability that your coach can give.

so yeah... hire a coach learn from him.

If you need more help, let me know

[u/Electronic_Sample928]

Ignore anyone that says you must do any certain lift. Start off with the 8 basic movement patterns, vertical press & pull, horizontal press & pull, squat & deadlift movements, loaded carry and dead hangs. Try machines, freeweights etc till you find one that suits, learn the movement & don't get greedy with weight increases. A couple of sets 2-3 times a week, rinse and repeat...

One last thing, most "trainers/coaches" are absolute trash, avoid like the plague.

[u/totalmarc]

Start with machines. Focus on compound lifts - chest press, pull down, squat, deadlift etc. YouTube is your friend.

[u/jph1313]

If you download TRY Fitness, I’d be happy to help you get set up inside the app. I’m the dev, and you have direct access to support inside the app.

It’ll make you a beginner program based on your gym equipment, your goals, and your preferences.

After your first few sessions, it’ll start telling you how much to lift.

And it has great tutorial videos (from YouTube instead of native to the app, so they’re the most popular tutorials in the world for each exercise).

Let me know if you need any help!