Getting Started: Complete Guide
Everything you need to know before your first workout and in the first few weeks.
Starting to lift weights can feel intimidating, but with the right information it becomes much simpler. This guide covers everything you wish you knew from day one.
The First Steps
You don't need to know everything to start. Focus on these basics and build from there:
- Learn to warm up: 5-10 minutes before every session prevents injuries.
- Start tracking: What you don't measure you can't improve.
- Respect etiquette: Make a good impression and feel comfortable.
- Sleep well: Recovery happens outside the gym.
The 6 Getting Started Guides
We've created detailed guides for every aspect of getting started. Read those marked 'Essential' first.
How to Warm Up for Lifting
EssentialProper warm-up protocol to prevent injury and improve performance
Tracking Workouts
EssentialWhy and how to track your training for consistent progress
Gym Etiquette for Beginners
Unwritten rules that make you a good gym citizen
Natural Bodybuilding Guide
Realistic expectations and strategies for natural lifters
Home Gym Workouts
Effective training with minimal equipment at home
Recovery and Sleep for Gains
EssentialOptimizing recovery through sleep, nutrition, and lifestyle
Realistic Expectations
As a beginner, you have an advantage: 'newbie gains'. Your body responds rapidly to training at first. Here's what to expect:
First 6 Months
- • Rapid strength increase
- • 4-6 kg muscle possible
- • Form improvement
- • Neuromuscular adaptation
6-18 Months
- • Slower but steady progress
- • 2-4 kg muscle/year
- • Focus on advanced technique
- • Periodization matters
Arvo: The Best Possible Start
You don't have to figure it all out yourself. Arvo creates personalized beginner workouts, tracks your progress, and guides you step by step toward your goals.
Try it freeCommon Beginner Mistakes
- Skipping warm-up: 5 minutes can prevent weeks of injury.
- Not tracking: Going to the gym without a plan means you don't know if you're progressing.
- Too much, too soon: Start with 3 days/week. You can always add more later.
- Ignoring sleep: Sleep less = recover less = grow less.
- Comparing to others: Focus on your progress, not others'.
Frequently Asked Questions
How should I warm up before lifting weights?
Start with 5-10 minutes of light cardio to raise your heart rate. Then do dynamic stretches for the muscles you'll train. Finally, do 2-3 warm-up sets with progressively heavier weights before your working sets. This prepares your joints, activates muscles, and reduces injury risk.
Should I track my workouts?
Yes, tracking is essential for progress. At minimum, record exercises, weights, sets, and reps. This allows you to ensure progressive overload by comparing to previous sessions. Apps like Arvo make tracking effortless and provide insights on your progress over time.
What are basic gym etiquette rules?
Key rules: rerack weights after use, wipe down equipment, don't hog machines during busy times, ask before working in, keep phone calls brief, don't give unsolicited advice, and respect others' personal space. Being a good gym citizen makes the experience better for everyone.
How important is sleep for muscle growth?
Sleep is crucial - most muscle repair and growth hormone release occurs during deep sleep. Aim for 7-9 hours per night. Poor sleep reduces protein synthesis, increases cortisol, and impairs recovery. No amount of training or nutrition can compensate for chronic sleep deprivation.