Asked and answered by the pros
We put beginner questions to qualified fitness professionals. Their answers are printed here in their own words, with thanks — nothing has been rewritten to sell you anything.
Erina Fair
Personal Trainer
Erina answered our questions about walking into a gym for the first time, and what actually matters in your first month.
1.What advice would you give to someone who feels intimidated or anxious to go to the gym for the first time?
99% of members are thinking the exact same thing as you. Try using a Personal Trainer even if it's just for one session to teach you the basics of what to do so you don't feel so out of place. End of the day nearly everyone worries more about themselves than you.
2.What is the biggest mistake you see beginners make when they first start going to the gym?
Lifting too heavy, training too hard. Expecting results in 3-4 weeks. Not learning the basics of correct form and technique.
3.If someone could only focus on three things during their first month of training, what would they be and why?
1. Learn correct form on how to squat, lunge, bend, pull, push and rotate. 2. Keep the weight low and focus on improving form. 3. Find the best time of day to train 1-3 times per week that best fits your lifestyle.
4.How important is proper exercise technique compared to lifting heavier weights?
The highest of importance.
5.What is one exercise you think almost everyone should include in their workouts and why?
Barbell front squat. Because it teaches you how to engage your core, how to squat, how to stabilise, how to breathe while carrying weight, and how to figure out how mobile or immobile your hips, knees and ankles are.
6.How should beginners know when it's time to increase the weight, reps or difficulty of an exercise?
When your body tells you to increase.
7.What role does recovery (rest days, hydration, sleep, nutrition) play in results?
Rest is when your body makes results from the stress you place on it. Exercise is when you're stressing your body.
8.If a beginner is not seeing results after several weeks, what are the first things they should look at before getting discouraged?
They shouldn't look at anything. Not seeing results after several weeks is normal. Seeing visual results could take anywhere from 4-8 weeks.
9.How often should a complete beginner aim to train a week?
1-3 times per week.
10.If you could give one piece of advice to every person starting their fitness journey, what would it be?
Find someone or a trainer to teach you the basic movement patterns so you understand how to position your body when exercising.
Jennifer Schweser
Exercise and Sport Scientist
Jennifer's advice on building a routine you can actually keep, and how to judge progress without guessing.
@jennifer.schweser on InstagramWe all do things for the first time. No one is born knowing how to train or use a gym. Don't be afraid to ask questions or find someone who can show you the basics and help you feel more confident.
One of the biggest mistakes is starting with an unrealistic routine or being afraid to ask for help. Begin with something manageable, enjoyable and sustainable for your lifestyle.
Focus on creating a realistic routine you can maintain, learning the basic movement patterns and techniques, and understanding which exercises support your individual goals — whether that is general strength, supporting another sport such as running, or simply training for your health. These will help you build consistency, train safely and make progress.
Technique should come before heavier weights. Once you understand the movement and can perform it with good control, you can gradually increase the weight.
There isn't one exercise that is essential for everyone, because training should reflect the individual. However, I would choose a squat variation because it develops lower-body strength and represents a movement we use frequently in everyday life.
If you finish your repetitions with good technique and could easily complete many more, it may be time to progress. Generally, finishing a set feeling like you could perform another two or three repetitions is a useful guide — we call this RIR, “reps in reserve”.
Training provides the stimulus, but recovery allows your body to adapt to it. Sleep, rest, hydration and adequate nutrition all support performance, muscle repair and progress; repeatedly neglecting them can reduce the quality of your training and results.
If results aren't showing, first check whether the program matches your goal, whether you are training consistently, and whether the intensity is challenging enough. Then consider recovery factors such as sleep, nutrition, hydration and rest — and remember that meaningful results often take time.
Two sessions per week is a good and manageable starting point. Once that routine feels established, a beginner could gradually move towards three sessions if it suits their goals and lifestyle.
Choose an activity you genuinely enjoy and create a routine that realistically fits your life. Training with a friend, family member or supportive community can also make it more enjoyable and help you stay consistent.
Anyone with further questions is welcome to message me on Instagram. — Jennifer Schweser
Ready to try it?
Start with a squat variation and keep the weight light — exactly what both experts suggest.