Starting weight training can feel like a lot. The good news is that your first week doesn't need to be complicated. The goal is simple: learn the movements, find your starting weights and build the habit.
This is general guidance, not medical advice. If you have an injury, a health condition or haven't exercised in a long time, check with your doctor before you start.
How often to train
Three full-body sessions in the first week is plenty, for example Monday, Wednesday and Friday. The rest days in between are when your body recovers.
A simple session (about 45–60 minutes)
Warm up (5–10 minutes): light cardio such as a brisk walk or cycling, then a few bodyweight squats, arm circles and hip swings.
Main work: pick one exercise from each group. Do 2–3 sets of 8–12 reps.
- Legs: goblet squat or leg press
- Push: dumbbell bench press or push-ups (on your knees or against a bench if needed)
- Pull: lat pulldown or seated cable row
- Hips: dumbbell Romanian deadlift or glute bridge
- Core: plank, 20–30 seconds
Cool down (5 minutes): easy walking and gentle stretching.
How heavy should it be?
Choose a weight you can lift for the full set with good form, finishing with about 2–3 reps still "in the tank". If your form breaks down, the weight is too heavy. Start light; you can always add weight next session.
Rest between sets
Rest about 1–2 minutes between sets. There's no rush.
Form comes first
- Move slowly and with control, especially as you lower the weight.
- Breathe steadily. Don't hold your breath through a whole set.
- If anything causes sharp pain, stop that exercise.
- Not sure how a machine works? Ask our team at the gym.
Recovery matters
- Sleep: aim for 7–9 hours.
- Water: drink regularly through the day, and bring a bottle to the gym.
- Food: eat regular, balanced meals with a good source of protein.
- Soreness: some muscle soreness 1–2 days after your first sessions is normal. Light movement like walking usually helps.
After week one
If week one felt good, repeat the same plan in week two and try adding a little weight or a rep or two where your form stays solid. Small, steady progress is what works.
If you'd like a plan built around you, ask about personal training at C5. Packages are 12 sessions and are available to members with an active membership. Haven't trained with us yet? Book your 1-day free trial.