Where Do I Start in the Gym?

By kristenmclaeys Exercise March 17, 2025

Where do i start in the gym?

Walking into the gym for the first time (or even the tenth time) can feel overwhelming. Maybe you’ve been coming regularly but still have no clue if what you’re doing actually works. Or maybe you’re working with a trainer but feel lost when you’re on your own. Sound familiar? You’re not alone.

The #1 Mistake New Gym-Goers Make

Most people walk into the gym, scroll through Instagram, see their favorite influencer doing some wild new exercise, and decide to give it a try. The problem? Constantly switching exercises confuses not just you—but your body too.

✅ What you should do instead: Focus on the basics. Mastering fundamental compound exercises is the key to building strength, confidence, and real progress in the gym.

Compound Exercises Are Your Best Friend

Compound exercises work multiple muscle groups at once, making them the most efficient way to get stronger. Here are your non negotiables:

Squat – Builds lower body and core strength.
Deadlift – Trains posterior chain (glutes, hamstrings, and back).
Bench Press – Strengthens chest, shoulders, and triceps.
Overhead Press – Develops shoulder strength.
Rows & Pull-Ups – Essential for back and arm development.

How Many Days Should You Train?

Your workout schedule depends on your lifestyle and goals. Here’s a simple breakdown:

2-Day Split: Full-body workouts both days.
3-Day Split: Full-body or upper/lower split. ⚡
4-Day Split: Upper/lower body focus (e.g., Upper A, Lower A, Upper B, Lower B).
5-Day Split: Focuses on muscle groups efficiently: Lower Body (Squat Focus), Upper Body (Push Focus), Lower Body (Deadlift Focus), Upper Body (Pull Focus), and Full-Body or Weak Point Focus Day.

❌ Common Mistakes That Are Holding You Back

Changing workouts too often – Stick with a plan for 4-6 weeks before making changes.
Not activating the correct muscles – Warm up properly and perform activation drills.
Doing too many combination exercises – Keep it simple; avoid turning every movement into a circus act.
Being afraid to lift heavier – Strength comes from pushing yourself, not staying in your comfort zone.

How to Track Your Progress

Log your workouts – Keep track of sets, reps, and weights.
Pay attention to strength gains – Small improvements add up over time.
Take progress photos – The scale isn’t the only indicator of success.

How to Feel Confident Training Alone

Have a plan – Know your exercises before stepping into the gym.
⚡ Stick to compound movements – They provide the best return for effort.
⏳ Use rest periods wisely – Review form, take deep breaths, and don’t panic if you feel unsure.

How to Push Through the Intimidation Factor

Remember that everyone starts somewhere – No one is born knowing how to lift.
People are focused on themselves – Most gym-goers aren’t watching you.
Avoid the comparison trap – Your only competition is yourself.

Need a Plan? We’ve Got You Covered

At Move Viva Fitness, we help members train with confidence. Whether you want a structured
plan or a tailor-made program, we’ve got you covered.