Getting Started at the Gym

The Big 3 Rules for Beginners

1. Show up consistently — 3x per week beats 6x for 2 weeks then nothing
2. Progressive overload — add a little more weight or reps each week
3. Eat enough protein — ~1.6–2g per kg of bodyweight per day

Beginner Full-Body Program (3x/week)

Exercise	Sets	Reps
Squat	3	8–10
Bench Press	3	8–10
Deadlift	3	5
Pull-up / Lat Pulldown	3	8–10
Overhead Press	3	8–10

Rest 2–3 minutes between sets.

First Month Focus

• Learn the movement patterns before adding weight
• Film yourself to check form
• Don’t skip warm-up sets