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Beginner gym program: 8 weeks

Beginner · Free program

Beginner gym program: 8 weeks

Start training at the gym without feeling lost: 8 weeks, 3 full body sessions on guided machines, then your first dumbbells.

  • 8 weeks
  • 2 phases
  • 3 sessions / week
  • 45 min / session
  • Beginner
  • Gym

By Coach PROGRAM · Updated on 15 Oct 2026

Woman tying her sneakers on an exercise mat in her living room

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4 weeks

Phase 1 — Get comfortable

Guided machines, light weights, learning the settings.

Coach's note

Before your first session

Ask a gym coach to adjust the machines with you the first time. Warm up for 5 minutes (bike or incline walk). Three sessions a week with a rest day between them. If you have a health condition, an injury or take medication, ask a doctor before you start.

Workout

Session A — full body

Guided machines to learn safely. Pick a weight that leaves you 2 to 3 extra reps.

  1. 01Leg press2 × 12Rest 90 s
  2. 02Chest press machine2 × 12Rest 90 s
  3. 03Lat pulldown2 × 12Rest 90 s
  4. 04Shoulder press machine2 × 12Rest 90 s
  5. 05Kneeling plank2 × 20-30 sRest 90 s

Workout

Session B — full body

Guided machines to learn safely. Pick a weight that leaves you 2 to 3 extra reps.

  1. 01Goblet squat2 × 12Rest 90 s
  2. 02Seated row machine2 × 12Rest 90 s
  3. 03Incline push-ups3 × 8-12Rest 90 s
  4. 04Leg curl2 × 12Rest 90 s
  5. 05Dead bug2 × 8 per sideRest 90 s

Habits

Habits that make the difference

  • Log your weights in your phone.
  • Drink water during the session.
  • Come at a fixed time: consistency beats intensity.
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