What Should I Do My First Week at the Gym? A Calm Start
Your first week is about learning, not lifting heavy. Go three times. Walk on a cardio machine. Try a few weight machines with light weight. Learn where things are. Leave feeling like you could do more. At American Muscle & Fitness in Akron, you can book a free visit first and look around.
Part 1
Your first week, day by day
| Day | What to do |
|---|---|
| Day 1 | Tour the gym. Walk 10 minutes. Try 3 weight machines, 1 set each. |
| Day 2 | Rest or take a walk outside. |
| Day 3 | Walk 10 minutes. Try 5 machines, 2 sets of 10 each. |
| Day 4 | Rest. |
| Day 5 | Walk 15 minutes. Repeat Day 3 and add a little weight if it felt easy. |
| Days 6-7 | Rest, stretch, or walk the Towpath Trail. |
Part 2
What to bring
- Gym shoes and comfy clothes
- A water bottle
- A small towel
- Your phone with a list of what to do
We have a restroom and free parking.
Part 3
How heavy should it feel?
Pick a weight you can lift 12 times. The last few reps should feel like work. They should not feel like a fight. You should still have 2 or 3 reps left in the tank. If your form breaks, the weight is too heavy. Go lighter next set.
Part 4
Feel at home fast
Everyone was new once. Most people at the gym are busy with their own workout. If you are not sure how a machine works, ask. Look for the picture on the side of the machine. Go at quiet times, like mid-day or late at night. Our gym is open 24/7 for members.
Part 5
Your next step
Want to see the gym first? Book a free visit.Then try our 4-week beginner plan. Read more on our beginner gym page.
Questions
Common Questions
How long should my first gym workout be?
About 30 to 40 minutes is plenty. Stop while you still feel good.
- 10 minutes of cardio
- 3 to 5 machines
- Light weight
- Short rest breaks
Will I be sore after my first week?
A little sore is normal for a day or two. Very sore means you did too much.
- Start light
- Walk on rest days
- Drink water
- Sleep well
Can I tour the gym before I join?
Yes. Call us to book a free visit and see the whole gym.
- Call (234) 678-6386
- See the turf lane
- Ask questions
- No pressure