Your first week in the gym
What to do when the equipment, weights and unwritten rules are all new.
The short answer
Your first week is for learning where things are, how machines adjust and what a controlled repetition feels like—not for testing your strength.
Before you go
Open the workout before arriving. Know the first exercise and watch its technique video. Wear ordinary comfortable clothes and bring water. Nobody expects a beginner to know every machine.
- Ask a staff member how to adjust a machine when needed.
- Record the seat position and load after each exercise.
- Use the lighter option whenever you are uncertain.
What makes the session successful
A successful first workout finishes with several clean repetitions still possible. You should leave knowing more about the movements than when you entered. Soreness and exhaustion are not tests you need to pass.
Remember: Finish the planned work, record it and return for the next session.
Lesson finished?
Mark it complete to track your place in the course.