A free beginner gym plan: your first two days

Start with a week you can repeat

Your first gym plan does not need to be complicated. This general example uses two full-body sessions with a rest day between them. Choose days that fit your week, and start at an effort you can manage comfortably.

The NHS recommends strengthening activities for all major muscle groups on at least two days a week, alongside aerobic activity. A strength plan is only one part of being active.

An example session

After a gentle warm-up, try the movements below. These sets and repetitions are a starting example, not a prescription for everyone. Ask a qualified gym instructor to show you the equipment and check your technique.

• Squat to a bench or a light goblet squat: 2 sets of 8–10 repetitions.
• Machine chest press or a wall push-up: 2 sets of 8–10 repetitions.
• Seated cable row: 2 sets of 8–10 repetitions.
• A comfortable bodyweight glute bridge: 2 sets of 8–10 repetitions.
• A short, comfortable plank, or an instructor-approved alternative.

Repeat, then adjust

For your second session, repeat movements you can perform comfortably. Rest between sets until you feel ready. Use a light resistance that lets you control the whole movement; do not chase a maximum weight.

Write down what you did and how it felt. Increase difficulty only when the movement feels controlled and repeatable. Sharp pain, dizziness or feeling unwell are reasons to stop, not push through.

Make it fit you

Use the free workout plan generator to choose your goal, experience, available equipment and training days. It creates an AI workout and meal plan from those answers. Review the suggestions before following them.

Speak to your GP first if you have not exercised for some time or have medical conditions or concerns. This article is general information, not medical advice or an individually assessed training programme.