Jan 05, 2025

A beginner's guide to: The gym

Everything you need to know to get started with resistance training, from choosing the right workout split to understanding progressive overload and rest periods.

Key Takeaways:

Choose a workout split that fits your schedule: 1-2 days (full body), 3-4 days (upper/lower), 4+ days (PPL/bro split)
Aim for 10-20 sets per muscle group per week, 3-4 sets of 8-12 reps per exercise
Progressive overload is key: increase total load (weight × sets × reps) weekly
Rest 2-3 minutes between sets for optimal strength and hypertrophy
Track your workouts consistently using apps or a notebook
You can't out-train a bad diet - combine gym work with proper nutrition

Resistance training is one of the most effective ways to build muscle, boost metabolism, and improve overall health. But if you're new to the gym, where do you even start?

Going to the gym is a form of resistance training. In other words, applying tension to your muscles causes micro-tears in the fibers, helping them grow bigger and stronger - hence the term building muscle!

What Workout Should I Follow?

The best workout for you will be the one that fits into your schedule. Studies have shown that the most optimal amount of time is 10-20 sets per muscle group each week. Based on that, here are some general guidelines to follow based on how often you can go to the gym:

1 - 2 days a week: Full body workouts
3 - 4 days a week: 2 x Upper / Lower days
4+: Push Pull Legs, a Bro Split, etc.

In terms of what to do in the workout, there are many resources you can find online (e.g., here). Aim to spend a maximum of 1 hour in the gym. For each exercise, aim for 3-4 sets and 8-12 reps.

Progressive Overload

It's simple - the more stimulus your muscle gets, the more strength and muscle growth you'll achieve. Total load is calculated by multiplying the weight with the number of sets and reps. Every week, you should be aiming to increase this number!

Remember:

Total Load = Weight lifted × number of sets × number of reps per set

Get into the habit early of tracking your workouts - either via apps such as Strong, the Notes app on your phone or a physical notebook.

How many calories does a 1 hour workout burn?

It all depends on the person and intensity of the workout, but as an average rule of thumb an hour workout will be around 200 - 450 calories.

How long should I rest in between sets?

Studies have shown the following:

Muscular strength: 3 - 5 minutes
Muscular hypertrophy (growth): 30-60 seconds
Muscular endurance: 20 seconds to 1 minute

Personally, I rest until I feel like I am ready to push the muscle again. I've found that the sweet spot for me to finish my workout within the hour with 3-4 exercises is to rest for 2 minutes in between each set.

Other helpful tips

Find a partner who is also looking to start. Not only can you keep each other accountable and consistent, but you will learn more by working together and sharing what you learn.

If you are more socially anxious: 5PM (after work / school) is typically the busiest time. If your gym is 24 hours, you can go towards the end of the day or the middle of the day. Slowly you will realise that everyone's there to work on themselves rather than judge you!

Pick your outfit / playlist the night before - remove barriers to not going and just put your kit on and go! Even if you're not feeling like it - the cognitive benefits / consistency goes a long way!

Always remember: you can't out train a bad diet - if your goal is weight loss, make sure you are in a caloric deficit that matches your goals.

As always, seek a professional for professional advice if you're feeling stuck. Feel free to contact us if you don't know where to start.

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