Beginner gym guides

Short, sourced guides for your first weeks of training. General fitness information, not medical advice.

• How many sets and reps should you do? Start with 2 to 3 sets of 8 to 12

  How many sets and reps to do: 2 to 3 sets of 8 to 12 reps per exercise as a beginner. A goal table, weekly sets per muscle, and how to check it in your log.

• How long to rest between sets: match the rest to the lift

  How long to rest between sets: 2 to 3 minutes on heavy lifts, 1 to 2 minutes on lighter ones. A goal table, what the research found, and a simple way to check.

• How to progressive overload: one rep range, one rule for adding weight

  How to progressive overload without guessing: pick one rep range, add reps first, add weight when every set hits the top, and what to do when you stall.

• How to track workouts: log five things, then beat them next time

  How to track workouts without it taking over your session: the five things worth logging, a simple set-by-set format, and one rule for when to add weight.

• A 4-week beginner gym workout plan you can actually follow

  A simple 4-week gym plan for beginners: two full-body workouts, three days a week, with sets, reps, rest and a clear rule for when to add weight.