A session to start with
One exercise per movement pattern covers the whole body. Two or three sets each, 8 to 12 reps, stopping a couple of reps short of failure while you learn the movements.
- A squat pattern: goblet squat or leg press.
- A hinge pattern: Romanian deadlift or back extension.
- A push: machine chest press or push-ups.
- A pull: lat pulldown or seated row.
- A shoulder press: dumbbell or machine.
- Something for the middle: plank or dead bug.
How often, and for how long
Two or three sessions a week, 45 to 60 minutes each, is plenty for months. Three full-body sessions hit every muscle three times a week, which is more frequency than most split routines give a beginner.
Leave at least one day between sessions at first. Muscle soreness after the first few weeks is normal and fades as your body adapts; sharp or joint pain is not, and is worth stopping for.
Start lighter than you think. A first week that leaves you too sore to walk properly is one of the easiest ways to lose the habit before it has started, and the programme is rarely the problem.
- Warm up for five minutes. Bike or rower, then the first exercise with an empty bar or light weight.
- Do your working sets. Leave two reps in reserve while the movement is new.
- Write down what you did. Exercise, weight, reps: this becomes the thing you beat next week.
- Add a little next time. One more rep, or the smallest weight increase available.
The etiquette nobody explains
Most gym anxiety comes from not knowing the unwritten rules, so here they are: wipe the bench, put the weights back on the rack, and ask "how many sets left?" if you want to share a machine. Nobody minds sharing.
The part worth hearing: nobody is watching you. Everyone in the room is counting their own reps or looking at their own phone. The self-consciousness of the first few visits fades faster than you expect.
Starting out in Belgium
Ask whether you can try a session before you sign up; many gyms offer a trial or a day pass. Ask about the contract length too, because the cheapest advertised rate can come with the longest commitment.
In a student city like Leuven it is worth asking about student rates, and students can also look at what the university’s own sports facilities offer. Gyms tend to be busiest after work, roughly 17:00 to 20:00, so if your timetable allows, mid-morning or early afternoon is calmer for a first visit.
PushBeyond is built in Leuven, and it is free on iPhone and Android with no subscription, so the app you track your first session in does not have to be another monthly payment.