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A Workout Plan For Your First Week At The Gym

A Workout Plan For Your First Week At The Gym

The new year has arrived! To start 2024, we have put together the perfect workout for your first week at the gym. With this, you'll get a well-rounded workout and a feel for lots of our equipment in the gym. Let's get started:

Rate Of Perceived Exertion Scale (RPE) - What Is It?
The RPE scale is used to measure how hard your body is working or will work during an exersice.

Cardiovascular - Warm Up

RPE - 3/4
Warming up is a great way to get your heart pumping and your muscles prepped for your workout.

Choose between:
  • The Cross Trainer
  • Treadmill
  • Bike
  • Rower
Duration: 5mins

Resistance - Workout

RPE - 5/6

Resistance workouts are a good place to start when you are a beginner in the gym as it works all muscle groups.

  • Chest Press
  • Seated Row
  • Leg Press
  • Shoulder Press
  • Lower Back Extention
  • Ab Crunch
Number of exercises: 12-15
Rest: 30 seconds
Repeat: 2/3 times

Cool Down

RPE - 3/4
Cooling down is important because it helps the muscles to slowly relax and recover after your workout.

  • The upright bike
Duration: 5mins

Include a stretch of all the major muscle groups for 15-30 seconds each. This helps to improve flexibility and prevents injuries.

Major muscle groups include:
  • Shoulders
  • Arms
  • Chest
  • Abdomen
  • Back
  • Bottom
  • Thighs
  • Calves
This workout is a great way to ease into the gym environment, whether it's your first time or just your first time back after the festive season.

Don't forget you can also book a facilitated Gym Intro either via our Class Timetable in the Member Area or Mobile App. You can also book your Gym Intro session at reception. The Gym Intro walks you through a 30-minute demonstration of recommended cardio & resistance machines, helping you to become familiar with the gym and all the facilities at your disposal.

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