Gym confidence starter

Enter how often you can go to the gym, for how long and what you want from it to get a six week plan for beginners, machine by machine.

Your details

2 visits a week, 45 minutes each

6 weeks

3 machines a visit

This week (Week 1)10 min warm up, 15 min cardio machine, leg press, chest press, seated row: 1 set of 10 to 12, full body each visit
Next step (Week 2)10 min warm up, 15 min cardio machine, leg press, chest press, seated row: 2 sets of 10 to 12, full body each visit; add a 20 second plank
After thatWeek 3: 10 min warm up, 15 min cardio machine, leg press, chest press, seated row: 2 sets of 10 to 12, full body each visit; when 2 extra reps feel easy two visits running, add 2 to 10% weight; Week 4: 10 min warm up, 15 min cardio machine, goblet squat with a dumbbell, chest press, seated row: 3 sets of 10 to 12, full body each visit; when 2 extra reps feel easy two visits running, add 2 to 10% weight; Week 5: 10 min warm up, 15 min cardio machine, goblet squat with a dumbbell, chest press, seated row, lat pulldown: 3 sets of 10 to 12, full body each visit; when 2 extra reps feel easy two visits running, add 2 to 10% weight; Week 6: 10 min warm up, 15 min cardio machine, goblet squat with a dumbbell, chest press, seated row, lat pulldown: 3 sets of 10 to 12, full body each visit; when 2 extra reps feel easy two visits running, add 2 to 10% weight
Finishesweek of 25 Nov 2026 (6 weeks from 21 Oct 2026)
Too much?Still sore after 48 hours, poorly, or missed a week? Repeat the last week instead of moving on. Keep at least a day between sessions for the same muscles.
Progression fromACSM 2009 progression for beginners (1 to 3 sets of 8 to 12, add 2 to 10% load after 1 to 2 extra reps on 2 visits)
Add it to your calendarDownload 12 sessions (.ics)
Your week90 minutes, covers the 2 strength days a week, with about 30 cardio minutes towards the 150

Everyone was new once, and most people are thinking about their own workout. Ask staff for an induction, go at quieter times at first, and wipe the kit down after.

Chest pain, feeling faint or unusual breathlessness: stop, and call 999 if it does not pass.

The plan

Two 45 minute visits a week

That is 90 minutes a week. With a bit of everything as the goal, each visit is a 10 minute warm up, 15 minutes on a cardio machine and 3 machines: leg press, chest press and seated row. Week 1 is 1 set of 10 to 12, week 2 adds a set and a plank, week 4 swaps the leg press for a goblet squat, and week 5 adds a fourth machine. Pick 4 visits a week and from week 3 it moves to upper and lower body days.

First visit

Easy wins

Book an induction
Go at quieter times, mid morning or after 8pm
Bring a towel and water
Follow the same plan each visit

Gym manners

The unwritten rules

Wipe kit down after
Put weights back
Ask if you can work in
Nobody minds beginners

Read with care

What this cannot tell you

Health conditionsSome need a GP check first.
ProgrammeIt is a start, not a long plan.
Every gymMachines vary.

Questions

Common questions

How do I start at the gym as a beginner?

Book an induction and start with machines.

How often should a beginner go?

2 or 3 times a week. The UK Chief Medical Officers suggest strength work on at least 2 days a week.

When should I lift heavier?

When you can manage 1 or 2 more reps than the plan asks on two visits running, add 2 to 10% weight, as the ACSM suggests.

What if I feel self conscious?

Go at quiet times; most people are focused on themselves.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.