Guides › First week at the gym
First week at the gym
You don't need to know everything. You just need to start and show up three times.
In your first week plan three training days with rest days in between, start with a ready-made beginner workout, log every set and deliberately use light weights. The goal of week one isn't performance, it's making the trip to the gym a habit.
The day before
Download GymButt, open Settings and choose your training days, for example Monday, Wednesday and Friday. Then pick a ready-made beginner workout. They come with bodyweight, free weights or machines, depending on what your gym has. Pack water and a towel and put the time in your calendar.
Monday: first workout
Do the workout exercise by exercise. Every exercise has a figure, instructions and common mistakes. Start light, 3 sets of 8 to 12 reps, and stop when you notice your form slipping. The rest timer runs on your Lock Screen, so you don't have to keep the app open. Afterwards your Butt earns its first XP.
Tuesday: rest day
You don't have to do anything. A rest day counts for your streak and even gives XP. Light movement like a walk doesn't hurt but isn't required. Sore muscles on day two are normal.
Wednesday and Friday
Repeat the workout. GymButt suggests a weight for next time. If you manage 12 clean reps in every set, you can add weight. If you want more variety, alternate between two workouts, as described in the beginner workout plan.
Weekend: look back
Check your history: how many workouts, how many sets? The muscle map shows which muscles you hit. A workout is done when you did it, even if it was short.
Common beginner mistakes
- Starting too heavy and quitting after two weeks.
- Training every day with no rest days.
- Comparing yourself with others at the gym.
- Not writing anything down, because without numbers you can't see progress.
With GymButt
When motivation dips, use the minimum goal: 20 minutes or three exercises. It counts for your streak, and you've done your workout. More in the motivation guide.
FAQ
How often should I go to the gym in my first week?
Three times is enough, for example Monday, Wednesday and Friday. Rest days in between let your muscles recover.
What weight should I start with?
A light weight you can lift cleanly 12 times. GymButt suggests weights afterwards. You can add weight once you manage 12 reps in every set.
Do I need to know everything in the first week?
No. You learn the exercises over time. In GymButt every exercise has a figure, instructions and common mistakes.
Get Butt off the couch
GymButt is free on the App Store, for iPhone.
