I Used To Be Terrified of the Gym. Here’s a Simple Beginners Plan To Get You Started.
Picture this scenario: You walk into the gym with the best intentions. Then you stand there. 😅 Wander over to a machine, wonder if you're using it right, do a few reps, and leave wondering if that even counted. Or the complete opposite. You have every intention of going…and you end up staying home.
If that happens to be you, welcome. You are in very good company. "I don't really know what to do at the gym" is something I've heard from people, and I actually used to be one of them. For my dedicated gym goers, this might not be the blog post for you. But it may be helpful for someone else you know. Feel free to share it.
Once upon a time ago, I was TERRIFIED of going to the gym. I had absolutely no idea what to even do. If I ever went, I basically stuck to doing the elliptical machine and left as soon as I was done. It was an extremely uncomfortable place for me.
I worked out at home for around five years before I even considered becoming a gym member. Resistance bands, a few free weights that I bought from Target, workout DVDs. That was my jam. It was what I was comfortable with doing at the time. And that actually worked for me...for a while. Until I was looking for different results that a home workout just wasn’t giving me.
That's when I got my first gym membership. Luckily I had a friend who was an avid gym goer basically show me everything I needed to know...I know not everyone else is quite so lucky.
The good news? You don't need a complicated program. You need a simple framework you can repeat. That's what this post is: the intro plan I wish someone had handed me, plus how to fuel it so your effort actually shows up. 💪
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Why Most Beginners Get Stuck
It's rarely about effort or the lack of motivation. Or even the desire to want to go. It's about feeling completely lost and not having a plan. Without one, every workout becomes a guessing game, and guessing games don't really get you anywhere. That's usually when "I'll go tomorrow" starts becoming a phrase put on repeat.
A simple, thought out structure takes the decision-making out of it. You show up, you know what's next, you get it done. Completed!
The 3-Day Framework
Three days a week is a good starting point if you're new to the gym and want to ease your way into it. Seriously. Here's the structure:
Day 1: Push. Movements where you press away from your body (think chest and shoulders).
Bench press.
Chest Fly
Shoulder press
Lateral raises
Day 2: Pull. Movements where you pull toward your body (think back and arms).
Cable row
Lateral pulldowns
Bicep Curl
Hammer Curl
Chin-ups
Day 3: Legs and core. Lower body plus some core work.
Leg Press
Leg Extension
Leg Curl
Calf Raises
Sit ups
Pick 4 to 6 simple moves per day (do at least 2 to 4 exercises per muscle group). Do 4 sets of each, in a rep (repetition) range that feels challenging but doable, with good form. That's it. No fancy tricks.
If you're trying to tone up, pick a lighter weight and do 12 to 16 reps. If you're trying to put on more mass, pick a heavier weight and do 6 to 8 reps.
I listed some of the exercises I use on the regular. If you're not sure what they are, just do a quick google search. Keep in mind to learn good form (this helps avoid injuries), add weight later. Start off light and then work your way up.
Do Your Cardio
Cardio doesn't always get the love lifting does, but it's a big piece of the puzzle. 🏃 It supports your heart health, your stamina, and your everyday energy, and it can help support your recovery between lifting days. Paired with strength training and good food, it may also help support fat loss.
The best cardio is the kind you'll actually do. A few easy options:
Walking (or incline treadmill walking)
Cycling
Swimming
Elliptical
Short intervals once you're feeling comfortable
Start with 2 to 3 sessions a week, around 20 to 30 minutes each, at a pace where you could still hold a conversation. Do it after your weights (this helps save more of your energy for lifting) or on a separate day, whichever fits your schedule.
I personally notice for myself that if I skip cardio altogether, I kind of start looking...husky. lol. Incorporating cardio helps me keep that unwanted fluff away.
The Only "Progress" Rule You Need
Each week, try to do just a little more than last time. One more rep. A bit more weight. A slightly slower, cleaner lap. Small steps add up, and you don't need to chase a massive jump every session.
Some weeks you won't add any more reps or increase your weights at all, and that's totally fine.
Write your workouts down and keep track of your progress. Seeing your numbers creep up is a surprisingly good motivator.
I used a small notebook for years tracking which machines and weights I was using for the day (before these very helpful workout apps came along). It always felt like a tragedy if I forgot my notebook at home because then I had to kind of wing it. (At the writing of this post I use an app called Strong to track my workouts and progress. It's free and super easy)
Workout At Home
If you still find the gym an intimidating place and it's completely stopping you from exercising at all, workout AT HOME! I'm totally serious. You can still get great results and nowadays there are TONS of resources out there. You can easily hop on YouTube and find tons of workout routines. AND, you don't have to worry about looking weird or anything like that because there's absolutely no one watching you.
A training I did for multiple years was called Power 90 (results in 90 days, hence the name) by Tony Horton. It was a great way to start off and I got really incredible results from it. It looks a bit outdated (as it's pretty old right now, lol), but it's still very effective. It's up on YouTube. Awesome for people just starting out.
Rest Days Are Part Of The Plan
Your body builds and adapts between workouts, not during them. Space your three days out (like Monday, Wednesday, Friday) and treat the days in between as part of the process. More isn't always better, and beginners especially benefit from not overdoing it.
New to exercise or have any health concerns? Check in with your doctor before starting a new routine. If you have the means, a personal trainer (even if for a short period of time) is worth the investment.
Fuel The Hard Work
The gym is only half the equation. What's on your plate helps support your energy, your workouts, and how you bounce back. Keep it simple:
A protein: tofu, tempeh, lentils, chickpeas
A smart carb: rice, potatoes, oats, quinoa (carbs are workout fuel, not the enemy)
Lots of color: leafy greens, veggies, fruit
A small amount of fat: avocado, walnuts
Want the full breakdown? Read my post on the 3 major food groups of plant-based workout fuel. And once the workout is done, my recovery post covers what to eat afterward.
I'm totally for supplements. Currently the only one I'm taking at the moment is creatine, and just on days when I'm actually lifting weights. I toggle back and forth when it comes to a pre-workout and or post-workout supplements.
Consistency Over Perfection
You will miss a day. A workout will feel clunky. Some weeks will be better than others. That's normal, and it doesn't erase your progress. Just show up for the next one.
The people who see results aren't the ones with the perfect plan. They're the ones who keep showing up.
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Final Thoughts
You don't need to know everything to start. You need three days, a handful of simple moves, and food that supports you. Lock in the initial habit first, and then you can build upon that even further. It's all about health and balance over perfection. 🌱
Don’t forget to grab my FREE Plant Based Total Wellness Guide below! It goes through all of the plant-based foods you should be eating to be your healthiest and fittest. I’ve also included my daily, morning smoothie recipe in it as well. 👇
Click here to download your free copy.
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