Gym Basics: A Beginner’s Guide:
Table of Contents
Getting Started
Understanding Gym Equipment
Extra Support
PS… Want a free fitness guide you can save to your phone or print? Request it at the bottom of the page (it’s the same one I give to my PT clients).
If you really want to tackle your gym anxiety once and for all, you might want to get your hands on a copy of the Sensory-Safe Strength System (only £27 for a limited time!) - click here for more information.
What Are Reps and Sets?
Starting the gym as a beginner can feel overwhelming. From hearing phrases like “3 sets of 10 reps” to seeing different types of barbells and plates (size AND colour), it’s easy to feel lost.
This beginner’s guide explains reps, sets, weight plates, and barbells in simple terms—so you can feel confident and in control.
New to gyms entirely? Start with our complete gym induction guide to know what to expect during your first visit. And if gym anxiety is holding you back, our guide to overcoming gym anxiety provides practical strategies to help you feel more confident.
Reps are the individual steps you take during your workout. Sets are the groups of these steps. Understanding reps and sets as a beginner is key to structuring a workout that works for you.
Reps (Repetitions): One complete movement of an exercise.
Example: 1 squat = 1 rep
Sets: A group of reps performed without stopping.
Example: 10 squats in a row = 1 set of 10 reps
If you do 3 sets of 10 reps, that’s 30 squats total (with breaks, called rests, between sets).
Not sure which exercises to do? Check out our core exercises guide for beginner-friendly movements, or learn about reps and sets in more detail if you want to dive deeper into programming.
Why Are Reps and Sets Important?
Reps and sets help structure your workout so you can:
Build strength and endurance.
Track your progress over time.
Avoid overworking or underworking your muscles.
How Many Reps and Sets Should You Do?
This is a big question, and the answer really depends on this your fitness goals:
For Strength: Aim for 4–6 reps per set with heavier weights. Do 3–5 sets.
For Muscle Growth (Hypertrophy): Aim for 8–12 reps per set with moderate weights. Do 3–4 sets.
For Endurance: Aim for 12–20 reps per set with lighter weights. Do 2–3 sets.
For Beginners: aim for 8–12 reps, 2–3 sets per exercise. This range is a great place to build confidence and consistency.
Wondering how often to train? Most beginners do well with 2-3 gym sessions per week. Read our guide: How Many Gym Sessions Should Beginners Do? to find the right frequency for you.
Choosing the Right Starting Weight
Selecting a weight to start with can feel overwhelming so follow this advice:
Start light.
If it feels too easy, increase gradually.
You’ll quickly learn which weights are right for you.
Not So Typical Top Tip: If you're working with a personal trainer, they'll help you find the right starting weights for your body and goals. Learn what to expect in your first personal training session if you're considering working with a trainer.
Tracking Your Weightlifting Progress
Keep it simple: Use a notebook, app, or printable tracker. You need to record: the exercise, reps, sets and the weight you use.
Example: Lat Pull Downs, 12 reps 3 sets, 35kg.
Build gradually: Add reps/sets as you get stronger.
Celebrate small wins: Every extra rep counts and remember that is isn’t about perfection, it’s about showing up and doing your best. Don’t manage the same weight as last time? That’s OK! There are many reasons why this might be the case.
Understanding Gym Etiquette
As you get more comfortable with equipment, it's helpful to know the unwritten rules of gym culture. Things like:
Re-racking weights after use
Wiping down equipment
Asking to "work in" with someone
Not hogging equipment during busy times
Read our complete gym etiquette guide to avoid common beginner mistakes and feel more confident navigating the social side of the gym.
Still feel intimidated? You're not alone. Gymtimidation is real, and there are practical ways to overcome it.
Weight Plates Explained
If you’ve noticed different types of plates in the gym, while they might look different, their function is largely the same. Although there are some key distinctions that can impact your training.
Standard Gym Plates (black, different diameters)
Black, different diameters
Rubber-coated, less bounce
Most commonly found in commercial gyms
Used for squats, deadlifts, presses, machines
For movements that don’t include dropping the barbell from height
Olympic Bumper Plates (bright colours, same size)
Designed for Olympic lifts & dropping safely
Brightly coloured (or solid rubber, same diameter)
Standard colours: Green 10kg, Yellow 15kg, Blue 20kg, Red 25kg
Designed for lifts where the barbell may be dropped, such as cleans and snatches
Should You Use Standard or Olympic Plates?
Use standard plates for general strength training.
Use bumper plates if lifting from the floor (e.g., deadlifts, snatch).
Different Types of Barbells
Standard Olympic Barbell (20kg) – most common
Most common barbell in the gym
Used for squats, deadlifts, bench presses, and Olympic lifts
Has knurling (textured grip) and rotating sleeves (where the plates sit)
Women’s Olympic Barbell (15kg) – shorter, lighter
Shorter and lighter than a standard Olympic bar
Ideal for Olympic weightlifting
Rotating sleeves for smooth movement
Short Barbell (10–15kg) – compact, beginner-friendly
Smaller and more compact, ideal for limited space
Lighter than standard Olympic bars
Can be used for a variety of lifts
EZ Curl Bar (10–12kg) – curved, easier on wrists
Curved shape reduces wrist strain
Designed for arm exercises
Lighter and easier to handle
Fixed-Weight Barbells (10–45kg) – preset weights, fast use
Weight is pre-set, no need to load plates
Typically used for quick, efficient workouts
Smith Machine Bar (~15kg) – guided movement, safer for beginners
Fixed movement path for controlled lifts
Counterbalanced, so it feels lighter than a free barbell
Not So Typical top tip: Always check the bar weight; it’s often stamped on the ends of the barbell.
Prefer quieter gym times? The weights area is typically least crowded during off-peak hours. Check out our guide to finding quiet gym times to plan your visits for maximum comfort.
Creating Your First Gym Routine
Now that you understand the basics of reps, sets, and equipment, you might be wondering: "What do I actually DO at the gym?"
For Complete Beginners
If you're brand new, consider:
Starting with machines - They guide your movement and are easier to learn
Full-body workouts - Hit major muscle groups 2-3x per week
Simple progressions - Add weight or reps gradually over time
For Neurodivergent Gym-Goers
If you're autistic, ADHD, or neurodivergent, traditional gym advice often doesn't account for:
Sensory overwhelm from noise, lights, and crowds
Executive dysfunction making it hard to plan workouts
Social anxiety around asking for help or using equipment
Energy fluctuations that make consistent routines difficult
Our Ultimate Guide to Neurodivergent Fitness covers all of this in detail, including:
How to manage sensory overload at the gym
Creating routines that work with executive dysfunction
Finding sensory-friendly fitness approaches
Building sustainable habits without burnout
Related: Creating a Routine That Works for Neurodivergent Brains
FAQs – Gym Basics for Beginners
Q: How many times a week should beginners go to the gym?
A: Start with 2–3 times per week to build routine without burning out.
Q: Do I need to lift heavy weights to get results?
A: No. Focus on form and consistency first, then gradually increase weight.
Q: Should I use machines or free weights as a beginner?
A: Both are useful. Machines help build confidence and form, while free weights improve stability and coordination.
Q: What if I feel anxious or overwhelmed at the gym?
A: This is incredibly common, especially for neurodivergent people. Start by visiting during quiet gym times, bring headphones to control sensory input, and consider working with a [neurodivergent-friendly personal trainer](/blog/neurodivergent-personal-trainer) who understands these challenges. Our Gym Confidence Starter Package is specifically designed for anxious beginners.
Q: What’s the difference between hypertrophy and strength training?
A: Hypertrophy = muscle growth (8–12 reps). Strength = lifting heavier with fewer reps (4–6).
Q: Should I take before photos?
A: Many people find progress photos helpful for tracking changes the scale doesn't show. If this appeals to you, read our guide: Taking Before Photos to Track Your Fitness Journey. However, this is completely optional - track progress in whatever way feels meaningful to you.
Related Reading
Getting Started Guides
Gym Induction Guide - What to expect in your first gym visit
Taking Before Photos - Track progress beyond the scale
Overcoming Anxiety & Building Confidence
Overcoming Gym Anxiety & Intimidation - Complete practical guide
If you're terrified of looking stupid, that might be Rejection Sensitive Dysphoria (RSD) amplifying normal beginner nerves. The fear isn't just 'this is new and hard'—it's 'someone will judge me and it will feel unbearable.' Here's what helps: Start with machines (harder to do wrong), go during quiet times, or work with a trainer who understands RSD and won't use shame-based motivation.
For Neurodivergent Gym-Goers
Building Sustainable Routines
Your Fitness Journey, Your Rules
There's no one "right" way to train. What matters is building confidence, enjoying movement, and progressing at your own pace.
Common Beginner Concerns
"I don't know what I'm doing" → That's okay! Start with our gym induction guide or book a session with a trainer.
"I'm too anxious to go alone" → Many people feel this way. Read about overcoming gymtimidation and consider starting with less busy times.
"I don't fit the 'gym person' stereotype" → Good news - there's no such thing. Read about why you deserve to feel strong regardless of your starting point.
"I've tried before and quit" → Most people don't fail at fitness because they lack willpower. They fail because the approach wasn't right for their brain and body. If you're neurodivergent, check out our guide to overcoming neurodivergent fitness hurdles.
Ready to Get Started?
You have options depending on your comfort level and needs:
Want to Learn More First?
Want a Structured Program?
The Sensory-Safe Strength System gives you 8 weeks of zero-decision workouts designed for beginners who need clear, simple guidance. Just £27 (normally £127).
Want Personalised Support?
Gym Confidence Starter Package - Three guided sessions with ongoing support (£349)
Personal Training - Fully customised coaching
Book a free discovery call to discuss your goals
Want Free Community Support?
Join the free Neurodivergent Fitness Community for peer support and encouragement from others who understand your challenges.
