For those new to working out, there may seem like an infinite amount of options just by being AT the gym. From programs, to all the machines in the gym, how do you know what to do?
Today I’d like to keep it as simple as possible so that you have all the info you need without feeling intimidated to start the journey towards your goals.
Free Weights VS Machines
To start things off, let’s simplify your experience at the gym. Stick to the free weights. Machines are SUPER useful, and have their place, but not this early on. Your number one goal when just starting out in the gym, is using free weights so that you can learn proper technique, and build strength stabilizing dumbbells and barbells. This will be absolutely crucial as you start increasing the weight and reps you do.
Machines are more of a secondary tool. I find they are best utilized to add additional volume to your weaker or lagging body parts without adding extra stress. Think of them as tools to top off any areas you feel didn’t get hit enough from the free weights. Free weights will allow you to hit multiple muscle groups and really learn to build a solid foundation.
Full Body VS Body Part Split
Your next step is to start with a 2-3 day a week full body program versus a body part split. You are new to lifting so like any other sport, you want PRACTICE. Lifting is essentially just practicing how to lift weights every session. Our muscles build through proper technique. We only achieve proper execution if we learn to move a weight properly. Frequency is our best route to getting that.
By doing a full body split 2-3 times a week, you get to do enough work to stimulate and grow the muscle, but multiple times a week. If you only do a body part split, then you’re doing an excessive amount of volume for each muscle only once a week. Not only that, as a beginner, you don’t need that many exercises for one muscle in one day to grow. You’d be better off splitting that volume over 2-3 days where you can come at each exercise more fresh, and not only work on technique more, but also push MORE weight.
Compound Movements
The movements you should be focusing on should be compound movements like squat, deadlift, bench press, and overhead press. These hit multiple muscle groups per exercise, and allow you to build the base of a really good physique. If you are not able to do those exact movements, you can regress with easier versions and work your way up.
A quick guide on knowing how to take a step back might be by looking at the compounds as movements that all target the same general area. If you can’t do the main one, there are plenty of alternative exercises that hit the same muscles, and will help build you up to the main compounds.
Knee Dominant - Squats -> lunges, goblet squat, landmine goblet squats
Hip Dominant - Deadlift -> single leg deadlift, sumo deadlift, RDL
Vertical Pull - Pull-Up -> Assisted Pull-ups, Lat Pulldown
Horizontal Pull - Bentover Rows -> one arm rows, cable rows
Horizontal Push - Bench Press -> DB Bench Press, push-ups
Vertical Push - Overhead Press -> Seated DB Shoulder Press, Single Arm Kettlebell Press, Landmine Press
Progression
Most people just see progression as adding 5lbs each week. As a beginner you will most likely be able to do that as you are building neuromuscular movement patterns and thus getting very quickly and efficiently better at each exercise week to week. Adding weight isn’t the only method of progression though. You can also just do more reps than the week before.
For example, if you did 3 sets of a bench press with 100lbs for 10-15 reps, choose a weight that allows you to get 10-12 reps. Instead of bumping up the weight 5lbs next week, try sticking with that weight until you can get all 3 sets for 15 reps. After that, then you can add 5lbs. I like utilizing this method when starting out because it still allows you to add weight, but it takes the ego out of the lift more and emphasizes feeling the muscle do the work, and focusing on quality reps. You are earning your 5lbs week to week.
Stay 2-3 Reps Shy of Failure
Another common misconception is always going to failure. This is not true. Studies have shown as long as you choose a weight that you can push far enough where you only have 2-3 reps left in the tank with GOOD form, you will stimulate just as much muscle growth. You also greatly reduce the risk of injury. I’ve seen too many people once again let their ego get in the way trying to max out week to week. It’s unsustainable. No one can possibly keep putting 5lbs on week to week. So choose a weight you can keep good form on, within your chosen rep range, and make sure you leave a couple left in the tank.
Deload
After 4-6 weeks of consistent training using the methods above, your weight will inevitably go up. This means the volume and possibly intensity are going up as well. Again, none of us have the capacity to keep going and going. You will eventually hit a point (usually 4-6 weeks) where you’ve accumulated so much volume and fatigue that you find yourself hitting a plateau. This means your body is not able to recover in time to keep your performance up. That’s a good thing as it shows you’ve been pushing steadily, but we need a break.
A deload is when you give yourself one week to take it easy to let your body recover and catch up to all the volume you’ve built up. This usually involves cutting the weight and sets in half, and just getting enough stimulus in to continue to get the practice in, while letting your body ample time to recover. The following week you can slowly start to ramp up your volume as you did prior.
I hope this information was helpful in getting you started at the gym. You should now be able to create a basic program to get you started. If you want more help designing that program check out my article on the Best Muscle Growth Plan for Beginner Lifters on how to put the program together and a sample of what it might look like.
