Workout Plan

First Day In The Gym Workout: An Easy 30-Day Guide

First Day In The Gym Workout: A 30-Day Guide

This first day in the gym workout guide helps you start weight training in one month with steady steps. It tells you what to do before day one and until day 30. By day 30, you’ll aim to learn seven exercises and do workouts with two sets of 10 reps for various exercises. If you need help, you can ask a gym instructor.

Before You Start

First, ensure you’re fit for exercise, especially if you haven’t been active or have health concerns. Checking with your doctor is a good idea, especially for weight training.

Get comfy workout clothes and choose where to exercise – like a gym or home. We based this guide on a gym, but you can change it for home workouts using dumbbells.

Always Warm Up

If you’re new to the gym, start with something other than heavy exercise. Instead, try push-ups, pull-ups, squats, planks, shoulder circles, and walking lunges to warm up. Warming up is essential to avoid injuries.

Clean Up

No matter if your gym is super clean or not so much, always clean up after yourself. Put away your weights and wipe your equipment. Nobody likes a smelly and sweaty gym.

Also, remember to put back dumbbells and plates. It’s a basic rule at the gym to keep things tidy.

Recovery is Vital!

After your workout, remember to have a good meal. Your muscles need to recover to grow strong. Protein and carbs are essential.

Whey protein with a banana is a great option. But skip fatty foods like peanut butter, as they slow digestion. You want to get nutrients to your muscles quickly.


Staying hydrated is also really important for your body. When you drink enough water, it helps your muscles, organs, and cells work well.

Water helps your body stay cool, and it’s like fuel for your muscles during exercise. If you don’t drink enough water, you might feel tired and have trouble concentrating.

Remember to drink water throughout the day to keep your body running smoothly and feeling good.

Day One

Great job getting to the gym. That can be the most challenging part! Start your first workout with a warm-up – like walking or jogging for 10 minutes. 

Begin with easy exercises to stretch, then pick a weight that gets a bit harder as your muscles tire. Remember, you don’t need weights for crunches. Take at least 2 minutes to rest between exercises. If you’re unsure, ask for help. Don’t push too hard right away, or you might feel sore.

Do one set of 8-10 reps for these exercises:

  • Leg presses or squats
  • Pulldowns
  • Dumbell curls
  • Triceps pushdown
  • Crunches
  • Incline or flat bench press
  • Deadlifts

Day Two

On the first day, you did one set of seven exercises to get used to the equipment and how things work. By day 30, you’ll do more reps of each exercise.

But, if you’re new to exercise, especially weight training, your muscles might feel sore in some places. You’ll take three days of rest and then head back to the gym on day 5.

You can wait two days between workouts if your muscles aren’t sore. This shorter rest means you’ll do weight training every 2 or 3 days for the next month.

This way, your muscles, and joints will be ready for the 30 days without breaks that are too short or too long. If your joints hurt a lot, it’s best to stop and ask a doctor for advice.

Day Five

Repeat day one. You will do the same exercises and sets as day one, with only one set of 8–10 reps each.

Day Nine

Now that you’re familiar with how everything goes, on day 9, you’ll put in more effort. This time, you’ll make the weight a bit heavier – around 10-15% more or use a dumbbell that’s 11 or 12 pounds instead of 10.

You might notice that the tenth lift feels quite challenging, like 7.5 out of 10, regarding how hard you’re working.

Day Thirteen

Day 13 is almost like day 9, but with a slight change – you won’t rest more than 2 minutes between exercises. This plan is like climbing a ladder, making each day a bit tougher.

You either add weight or decrease your rest time. This slight increase is to avoid burnout or injury. It’s essential to listen to your body and not push too hard. Just go at a good pace based on how fit you are and how you’re progressing.

Day Seventeen

When day 17 comes, you’re moving up a bit. You’ll do something new – two sets of the same exercises. That’s 14 sets in all.

Each set will have eight reps for each exercise. Make sure to rest well between them. If it feels hard, it’s okay to use lighter weights so you can finish all your sets and exercises.


Now it’s time for a break – you get four days off before the next workout on day 22. You’ll have a chance to rest and feel better during this break. Your body should feel more energetic, and your soreness should go away.

Day Twenty-Two

When day 22 arrives, you’ll bring things together. You’ll do seven exercises, each with two sets of 8 reps.

Take breaks shorter than one minute between sets and less than two minutes between exercises. When doing the last rep, try to give about 8 out of 10 effort, making it quite challenging.

Day Twenty-Six

Day 26 is the big day! You’re almost ready for an entire workout plan. Do two sets of 10 reps for the seven exercises you’ve been doing.

Pick a weight that feels like 7 out of 10 in effort, not too easy but not too challenging. Rest between 30 seconds and a minute between sets and a couple of minutes between exercises.

Try to get used to the pattern of two sets of 10 reps for each exercise. Once you feel confident, you can try more challenging lifts using free weights.

Day Thirty: The Finale!

Today is the last day of your first day in the gym workout. You can repeat this routine every month for the next six months. It takes time for your body to get used to and improve from what you’ve done.

Today, you’ll do two sets of 10 reps, with your effort being around 8 or 9 out of 10 on the last rep of each set. Rest for 30 seconds between each set and less than two minutes between exercises. Give it a try; if it’s tough, you can make it easier. Use lighter weights or rest a bit longer.

If you stick with these exercises for six months, you’ll have a solid foundation in weight training. Then, try a more advanced workout plan with different exercises and more free weights.

First Day In The Gym Workout Final Notes

So, there you have it – your guide to starting weight training in one month. From warming up and learning the exercises to building up your sets and reps, this guide has taken you through step by step.

Remember always to warm up properly to avoid injuries. Keep your gym space clean, and remember to rest and recover after your workouts. By following this plan, you’ll build a strong foundation in weight training, and after six months, you can try more advanced workouts. Keep up the excellent work, and challenge yourself on your fitness journey!

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