Strength / 8-12 Weeks / Easy

​About this Plan:
Gyms can be a great source for learning how to be more fit, get stronger, increase your stamina and stay active. They also provide the widest variety of equipment and options that can fit most fitness goals.

On the other hand, that abundance of varieties and options can also become a confusing reason, especially if you are new to gym memberships, or you have not used on in a long time.

Who is this for?

• Anyone who is new to gyms
• You have not worked out in a gym over 1 year
• Anyone who is looking for workout guidance in the gym
• Anyone looking for inspiration and new ideas

Tips

• Try before you buy: Most gyms and fitness studios offer a free pass to try out the place before you commit to a membership. Ask for one if they don't offer it.
• Gyms strive to provide clean environment for their members, especially now after the pandemic. Read How to Stay Safe in the Gym for healthy tips
• Take advantage of any free training they offer. Read How to Choose the Right Personal Trainer for more tips in this area
• Gyms rush hours are between the hours of 6AM to 8:00AM and 5:00PM to 7:00PM. Avoid these time slots if prefer a less crowded floor
• Check out class schedule (if offered). These are a great option for fun workouts. Inform the instructors of any limitations you may have before starting the class so you can reduce the chances of injuring yourself
• Pin-selector machines are easier, and generally safer to use versus free weights like dumbbells and barbells. Opt for those if you are just starting out in lifting weights
• Treadmills are not recommended for running if you have ankle, knee, hip or back pain. Opt for lesser impact cardio equipment like recumbent bikes or elliptical machines
• On the days you plan to lift weights, limit your cardio warm up to no more than 10 minutes so most of your energy is reserved for the strength training
• Don't forget to stretch
• Consistency and Patience are key to seeing results. Give it at least 8-12 weeks of consistent use

Strength

Strength Training Plan #1

​Level: Easy   I   Duration: 12 weeks   I   Equipment: Pin-selectors

Perform Routine #1 for the first 6 weeks

Perform Routines #3 and #5 for the second 6 weeks

Cardio

​

• Pick a cardio activity that you can handle (walking, running, cycling, elliptical machine, etc.)
• Perform cardio activity at least 1-2 times a week
• Increase the distance or duration by 10-20% every week

Optional

• Plan and track your daily progress with the Daily Action Planner