How to Start in Fitness

If you are new to strength training, the hardest part is simply getting consistent. These five steps will help you start fast without burning out.

Pick a simple split

Choose three full-body sessions per week. Focus on the fundamental movement patterns: squat, hinge, push, pull, carry. That gives you a balanced base without overwhelming your calendar.

Log every session

Write down sets, reps, and RPE for each lift. Consistent logging is the fastest way to notice trends and adjust before you hit a wall.

Progress with tiny jumps

Add small, predictable increases instead of big leaps: 2.5% more weight when you hit your target reps at an RPE of 7 or lower. If RPE is higher, hold the weight steady for another week.

Keep warm-ups short

Begin with five minutes of light cardio, then two ramp-up sets for your first big lift. You are aiming to feel primed, not tired.

Close with a plan

End each session by planning your next weights. A two-minute review lowers friction and makes it easy to show up next time.