Intro to Weightlifting: Gym Novice Plan
Just joined the gym and want a proper and safe introduction to weightlifting? This 6-week plan is designed for you.
This 6-week beginner’s plan for men and women will take you through all progressive steps necessary to confidently approach a full weightlifting plan. The six weeks are divided into three phases:
Phase 1 uses mostly fixed machine-based exercises which will allow your muscles to ‘wake up’ and become active in a safe and progressive way. This will predominantly target agonistic muscle groups (primary movers), without the need of synergistic (supporting) muscles groups.
Phase 2 then moves onto free weights in an unstable yet controllable environment in which your body will engage both agonistic and synergistic muscle groups in preparation for the free-based phase 3. This phase will work with the use of a Swiss ball and dumbbells.
Phase 3 uses all work combined from phases 1 and 2 to progressively train the complete muscular system in a supported weightlifting environment (sturdy weight benches and barbells). Once complete, you will be ready to personally challenge any alien invasion that may occur in the next 20 – 30 years.
Workout plan details
Most workouts in this plan contain a warm-up and a post-workout cool-down. We highly suggest you take the time to complete these. You’ll increase your ability to complete the workout due to a change in mindset, heart rate, muscle activation, and most importantly; massively reduce the risk of injury. The cool-downs will aid your recovery too because aching and creaking is never fun!
The goal with this 6-week plan is to become accustomed to the weightlifting environment. Progression in strength and overall fitness is inevitable with this plan, though not your primary goal. Your primary goal is to become comfortable lifting various loads, whether they be through using machines or free weights. That being said, it is not the primary goal of this plan to lift weights as if you’re the next Hercules or Wonder Woman; as much as you’d clearly like to.
Follow the rep guide with every exercise. It is very uncommon in the plan to push yourself to a failure point (aside from one or two exercises in the final week); therefore, lift until you feel a burn, not until you pass out from fatigue.
If an exercise is too difficult, be sure to go back a week or two and use the previous ‘similar’ exercise instead. This plan is all about working your way up, and improvement will come; sometimes you need to take one step back to take two steps forward.
Be sure to pay attention to the light warm ups that are included in every workout, and always make time to stretch out your worked muscles once the workout is complete; this stretching routine will do great. You’ll make yourself, and us, very proud for doing so.
Updated Mar 19, 2025
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