First 10 Gym Sessions - Beta Guide

New to the gym and not sure what to do once you get there? This guide gives you a plan for your first ten visits.

You will repeat six exercises while you learn how to warm up, set up the equipment, choose a weight and know when to rest. If a machine is busy, you will have another option to try.

Your download includes:

A 29-page guide with all ten workout pages

Step-by-step warm-up help and exercise instructions

Simple advice on weights, reps, rest and when to make a change

Options for different gyms, busy equipment and missed workouts

A reusable workout log and a plan for after Visit 10

A phone log you can copy into your Notes app

This beta edition includes the complete ten-visit plan. There is a feedback page if you would like to tell us what helped or what could be clearer. Feedback is welcome, not required.

Allow about 40 to 60 minutes per visit, two or three days a week with at least a day off between workouts. No barbell required.

For adult beginners. General exercise guidance with written instructions. Individual coaching and exercise videos are not included. Save the PDF on your phone or print it. Personal use only.

Want the extra planning pages, quick-reference sheets and ten separate printable logs? Choose the Full Guide and Printable Tools edition.