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).
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.
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).
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.
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.
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.
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.
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’s the difference between hypertrophy and strength training?
A: Hypertrophy = muscle growth (8–12 reps). Strength = lifting heavier with fewer reps (4–6).
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. Go at your own pace, try different things, and celebrate every small step toward feeling good in your body.
Want more beginner tips? Check out my YouTube channel.
Need personalised support? Explore my personal training services.
Download your free beginner’s fitness guide here:
