The Beginner's Guide to Building a Workout Routine

The hardest part of training isn't the workouts — it's knowing where to start. Walk into a commercial gym for the first time and you're faced with 50 machines, a wall of dumbbells, and no roadmap. Let's fix that.

Step 1: Decide How Often You'll Train. Three days per week is the sweet spot for most beginners. It allows enough frequency to build the habit and stimulus to grow, while leaving room for recovery. Don't fall into the trap of planning six sessions if your schedule only realistically supports three.

Step 2: Build Around Compound Movements. Compound lifts work multiple muscle groups simultaneously and give you the most return for your time. For a beginner, mastering these five movements will cover 80% of what you need: squat, deadlift, bench press, overhead press, and row.

Step 3: Keep Volume Manageable. More is not better — better is better. Start with 3 sets of 8–12 reps per exercise, 3–5 exercises per session. As you progress over months, you can add volume. But in the early weeks, less is more — recovery is where growth happens. Step 4: Prioritise Form Over Weight. Ego lifting is one of the biggest causes of injury in beginners. Start light, learn the movement pattern, and only increase weight when your form is consistent. A heavy squat done poorly does nothing for your legs and everything for your physio's business. Step 5: Be Consistent for 90 Days. Results in the first three months are mostly neurological — your brain learning how to recruit muscle. Don't judge the program after two weeks. Commit to 90 days of consistent training before changing anything.