Workout for Beginners
June 11, 2026
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If you are training one or two times per week, do full body sessions. More than this and you can start using splits if you prefer.
A simple guide:
If you are new to the gym, two or three sets of each exercise is plenty. More advanced trainees may do three, four or five sets. What matters most is total weekly volume. Aim for 10 to 20 sets per muscle group per week. This is generally enough stimulus for growth. More is not always better: there is a law of diminishing returns.
Your biggest compound movements should come at the start of your workout when you are freshest. These should also get the most rest time between sets. Squats, deadlifts, bench press and overhead press all fall into this category. Do not leave your most demanding exercise for the end when your energy is depleted.
Add exercises that use different muscles or movement patterns to your main lift. If you are back squatting, you generally do not need another squat variation in the same session. Instead add:
Exercise Selection Guide
You do not have to, but core work at the end of a session is generally a good idea. Remember the core is not just your abs at the front: it is your entire torso. Include a variety of movements, for example a plank variation, an anti-rotation exercise and something that challenges spinal flexion or extension.
Programming effectively takes time to learn. Do not overthink it. Start with these principles, apply them consistently for eight to twelve weeks, then review and adjust.
Our PTs at Hello Fit can write you a personalised programme or review what you are currently doing. Come in for a free trial or book a PT consultation and we will build something that fits your goals exactly.
Programming guidance from the Hello Fit coaching team. If you want a programme built specifically for your goals, speak to one of our certified personal trainers.