Starting out

The first month in a gym is mostly about turning up and writing down what you did. The weights are light on purpose, the list of lifts is short, and the only rule that matters is that next week's numbers come from this week's.

These pages are for that month and the ones after it: what to do in each session, how to pick a first weight, and how to start at home with a pair of dumbbells.

Your first four weeks in the gym A gym workout plan for beginners. Twelve sessions over four weeks, three days a week, with the sets, the reps and a weight rule for every session. Updated 12 November 2026

Tools for these pages

Printable Workout Log Pick a split. Print a log sheet for every training day.