1. Master the Basics Before Anything Else

As a first-timer, your priority should be to learn the key movement patterns:

Squat: bodyweight squat or goblet squat

Hinge: hip hinge, deadlift variations

Push: push-up or bench press

Pull: TRX row, assisted pull-up, or dumbbell row

Lunge: static or walking lunges

Core: planks, dead bugs, or bird dogs

These movements form the foundation of almost every workout you’ll ever do.

2. Don’t Stress About the “Perfect” Workout Yet

At this stage, it’s not about whether you’re doing full-body workouts, split routines, or circuit classes. It’s about building confidence with the movements and learning good technique – There is no rush to jump into advanced programs, you’ve got time.

3. Start Simple: Full-Body Workouts

If you want a place to begin, full-body workouts 2–3 times per week are ideal. They give you plenty of practice with the basics while allowing time for recovery between sessions. You don’t need fancy equipment—bodyweight or simple dumbbell exercises work perfectly.

4. Get Clear on Your Goal

Your long-term goal will shape your training plan. 

For example:

• Marathon training needs running-focused conditioning and endurance work.

• Fat loss benefits from strength training and cardio combined, alongside a tailored nutritional strategy. 

• Strength or performance goals require progressive overload and specific programming.

A coach can help you align your workouts with the right structure for your goal.

5. Use Classes or Small-Group Training for Support

If your gym offers beginner-friendly classes, or at SAINT Studios, our Train, Reformer, Ride, and Recover experiences – they’re a great way to learn movements in a guided, supportive environment. Coaches will help with form and keep things fun while you build confidence.

6. Learn Correct Technique Early

It’s tempting to jump straight into heavier weights, but proper technique protects you from injuries and helps you progress faster. Take the time to learn how to squat, hinge, push, pull, and lunge properly before loading up weight.

7. Progress Slowly and Consistently

Once you feel confident in the basics, you can start increasing weights, reps, or intensity slowly over time. The goal is steady, sustainable progress – not burning out in the first month.

8. Focus on Recovery as Much as Training

Your body needs time to adapt and grow stronger. Rest days, mobility work, sleep, and nutrition are just as important as the workouts themselves.

9. Build Confidence Before Complexity

Don’t feel pressured to try advanced moves or fast-paced workouts right away. Once you’ve built a solid foundation and understand the basics, then you can explore things like split training, performance goals, or event-specific programs.

10. Remember: Training Is for Life

Whatever training style you choose, aim for something you can sustain. There will be times when your goals shift; losing weight, building strength, running a race, but the habits and fundamentals you build now will support you for life.