How to Start Going to the Gym (and Actually Stick With It)
Starting something new is never easy, and the gym is no exception. Between the machines, the mirrors, and the feeling that everyone else already knows what they’re doing, it can be intimidating. But here’s the truth: everyone starts somewhere, and nobody who’s strong today got there overnight.
At PHNM, we believe the gym isn’t just a place to “burn calories”, it’s where you build strength, confidence, and discipline that carries into every area of your life. Here’s how to get started the right way (and stick with it for good).
1. Start Simple and Show Up
Forget the perfect plan or the fancy pre-workout routine. The hardest part is just showing up … consistently. Commit to 3 days a week, even if it’s only for 30–45 minutes.
You don’t need to do everything at once. Focus on mastering the basics and building momentum. Every session doesn’t have to be your best — it just has to happen.
2. Focus on the Fundamentals
When you first start lifting, the goal is to learn movement patterns, not chase exhaustion.
We build our beginner programs around five core patterns:
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Squat (legs and hips)
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Hinge (deadlifts or hip bridges)
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Push (bench press, push-ups)
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Pull (rows, pulldowns)
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Carry (farmer’s carries, loaded holds)
These movements build a foundation for everything else. Machines can be a great starting point to learn control and form before progressing to free weights.
3. Don’t Chase Soreness
A common beginner mistake is thinking you have to leave the gym destroyed to see progress. You don’t. Soreness doesn’t equal effectiveness, progress does.
Track the small wins:
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You lifted 5 more pounds than last week.
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You finished your workout faster.
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You showed up even when you didn’t want to.
Those wins add up. Over time, consistency and gradual overload create results, not random “crush yourself” workouts.
4. Learn as You Go
Everyone in the gym once had a “first day.” Nobody is watching you as closely as you think, they’re focused on their own sets.
Ask questions, learn form cues, and don’t be afraid to record yourself for feedback. If you can, get a session or two with a knowledgeable coach who can teach you proper technique. That guidance early on can save you from years of frustration or injury.
5. Support Your Training Outside the Gym
Lifting is the spark, but what you do outside the gym is the fuel.
Focus on three things:
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Protein — Aim to include it at every meal to help recover and build muscle.
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Sleep — Recovery happens when you rest, not when you train.
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Hydration & Movement — Move daily, even on off days. Walk, stretch, stay active.
You don’t need perfection…just consistency across the basics.
6. Build Routine, Not Motivation
Motivation fades. Routine sticks.
Pick a time you can actually commit to, morning, lunch break, or after work, and make it part of your schedule. Once it becomes a non-negotiable habit, you won’t need to “find motivation” anymore.
And remember: bad days count. The sessions where you show up tired, stressed, or distracted are the ones that build mental toughness. You don’t need to be perfect — you just need to keep going.
7. Focus on What You Gain
Too many people start going to the gym thinking about what they want to lose, weight, inches, calories.
We want you to think about what you’ll gain:
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Strength
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Confidence
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Energy
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Mental clarity
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A sense of control over your life
When you focus on building, everything else falls into place.
Final Thoughts
Starting in the gym isn’t about being ready — it’s about being willing. You’ll make mistakes, feel uncomfortable, and have days you want to quit. That’s normal. The difference between people who transform and people who don’t isn’t talent — it’s consistency.
If you’re ready to take that first step but want a clear, structured plan, check out our book The Fitness Blueprint — it’s built for beginners who want to learn how to lift, get stronger, and make fitness a lasting part of their life.
👉 Grab your copy of The Fitness Blueprint and start building your foundation today.