When you are starting out in the gym, it can be an intimidating place to be and knowing where to begin can be overwhelming. You will encounter many different machines, free weights and equipment that are foreign to you so starting from the basics is an absolute must. Too often, new, enthusiastic gym goers jump in and throw weight around with poor technique and usually with inappropriate weight. Males tend to lift too heavy while our female counterparts lift too light. Both present their own issues thus understanding how to efficiently and correctly perform movements will optimize performance.

This guide aims to give you a starting point, offering basic information on:

• Goal Setting
• Scheduling
• Muscle Groups
• Starting Exercises and how to perform them
• Nutrition

Keep in mind, this is aimed at those who are at the very start of their strength training journey. It’s the building blocks to creating a body you imagine under safe conditions. Lets get started.

*The information provided is informative in nature and its up to the individual to perform the exercises with caution.

Setting Realistic Expectations

Every gym goer has a set of goals they wish to achieve. It can be as basic as performing 10 push ups or as complex as looking like their favorite celebrity or becoming an elite power lifter, its important to set appropriate targets. This helps maintain motivation and avoids most people’s balls to the wall (overtrain) apprach, eventually resulting in quitting after a couple of weeks.

Goals are designed to increase and maintain motivation. As you go through your fitness journey, nothing is more satistfying than ticking off boxes as you go en route to your biggest desire. This is why a long view approach to resistence training is arguably the most optimal. I recommend using Locke’s goal setting theory as a guide to setting realistic expectations. Without going too deep, Dr Edwin Locke uses five goal setting principles:

1. Clarity – Set clear, specific goals
2. Challenge – They are challenging but attainable
3. Commitment – You must understand the goals, the steps it takes to get there, agree then commit to the cause
4. Feedback – Collecting information from others or measuring your progress is a good way gauge how you are going
5. Task Complexity – Make sure the goal isn’t overwhelming. If its too hard, you could burn out, becoming unmotivated

An example of basic goal setting is below:

Goal: Bench 60kg
Start: Bar (20kg)
Time: 5 weeks

Week 1: Bar x 3 sets x 10 reps
Week 2: 30 x 3 sets x 10 reps
Week 3: 40 x 3 sets x 8 reps
Week 4: 50 x 3 sets x 6 reps
Week 5: 60 x 3 sets x 5 reps

I go into more detail and how I applied these principles using the link (here). For the original text, I recommend reading “A Theory of Goal Setting & Task Performance” by Edwin Locke and Gary P. Latham for a deeper explanation.

Scheduling

For a complete beginner who is starting from scratch, resistence training three times per week for 40-45 minutes is perfect. Many resources recommend two or four times a week but there are some inherrent issues with both. Performing resistence training twice a week leaves too much time between exercise sessions (two days ON, five days OFF) while four days is too much for a true beginner (not enough time for recovery).

I recommend starting your journey using two programs below:

• A Full Body primer (4 weeks)
• An Agonist/Antagonist program (12 weeks)

The full body primer is designed to activate all muscle groups to prepare for resistence training the following 12 weeks. All exercises should be performed using the foundational 3 sets, 10 repetition range

A full body primer program looks something like this:

Chest Press Machine (Chest)
Lateral Pull Down Machine (Back)
Seated Row Machine (Back)
Shoulder Press Machine (Shoulders)
Leg Press (Front Thigh/Butt)
Hamstring Curl Machine (Back of the leg)

Bicep Curl (Front Arm)
Tricep Push Down (Back Arm)

The first 6 exercises are the foundation of all resistence training. Biceps and Triceps are vanity type exercises that everyone loves (females have an affinity for doing triceps to “stop the jiggle on the back of the arm”).

The Agonist/Antagonist program is more specific but we need to define what these two terms mean.

• Agonist refers to the primary or main muscle used in a movement
• Antagonist refers to the a muscle in a supporting role

Example #1: Dumbell Bicep Curl

When performing a bicep curl, you must keep your elbows by your side, at your waist. From here, bend your elbow into a flex position. In this position, the main muscle being worked or agonist is the biceps. The supporting muscle or antagonist is the triceps.

Example #2: Triceps Push Down

When performing the triceps push down, keep your elbows at your side but begin in the flex position with an overhand grip. From here, straighten your elbow. In this position, the agonist is the triceps. The antagonist is the triceps.

Typically, these two exercises are performed back to back. However, its beneficial to simply complete the exercises for beginners. Timing and alternate resting times become factors as you gain more experience and comfortability.

Each day is assigned specific muscle groups.

• An agonist/antagonist program is great for beginners (Day 1 – Chest and Back, Day 2 – Legs, Day 3 – Shoulders and Biceps)
• You can spend 20 minutes on each muscle group for Days 1 and 3, 40 minutes on legs because its the largest muscle group and takes the longest to recover from
• Its enough time to recover for each muscle group before the following week