Beginner Strength Workout – How to Get Started in the Gym

Coach helping trainee

If you’re a new member at Anytime Fitness, welcome! You’re about to embark on a journey that’ll help you become healthier and happier. Who wouldn’t want that? If this is your first time in the gym, it can be overwhelming but don’t let that stop you from reaching your goals! Let’s check out some tips to getting started!

You’re Not Alone

Contrary to popular belief, YOU are the normal one at the gym. 80% of the people I counsel every day as a trainer, are those with little experience. If you don’t know much about the facility and machines, remember, everyone starts somewhere. That’s why we’d love to share a few tips to help you get started and feel comfortable in your new environment.

  • Explore The Anytime Fitness Blog. We have a ton of recipes, workouts, and advice for anyone beginning or advancing in their fitness journey.
  • Choose a [good] goal. What would you like to accomplish? “I want to lose weight in my stomach area” just won’t do. Make sure to create a S.M.A.R.T. goal and write it down, share it on Facebook, tell everyone (accountability helps). Typically, it takes 9-15 months to create a real habit. So buckle up, prepare your mind, and embrace that this is the first day of the rest of your life!
  • Start small. Attainable goals don’t happen overnight. Commit to a MINIMUM of days that you get to the gym, and anything extra is AMAZING. Make a commitment that you can live with.  I suggest committing to 3-4 days a week.  If you go more, great!

Beginner Strength Workout

For this workout, make sure to use a low weight and concentrate on the exercise and form. You’ll have plenty of time to push yourself later. For now, focus on the movements to wake up those sleeping muscles.

1. 5-10 minute warmup on the Recumbent Bike

2. 2 sets of 10 Leg Press Machine
Make sure to keep your feet a little wider than shoulder width apart.

3. 2 sets of 10 (each leg) Step-up
Use some risers if your club has them and set them up to be about 6 inches high. Make sure to keep your balance as you step up. To modify this exercise, place the risers near a wall and lean against the wall if needed to keep your balance.


4. 2 sets of 10 Seated Row Machine
As you pull the bars toward you, make sure to keep a tight grip and squeeze your shoulder blades together.


5. 1 set 20 Stability Ball Bicep Curls


6. 1 set 20 Tricep Pushdowns
Make sure to fully extend your triceps as you push down.


7. 2 sets of 20 Crunches

8. 5 minute cool down on Recumbent Bike or your choice of cardio machine

There you go! Now you’re ready to conquer the gym!

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.