Walking into a gym for the first time can feel exciting yet overwhelming. What should you bring? Where do you start? How do you train effectively without feeling lost?
At 12reps, we believe every beginner deserves a clear roadmap to gym success. This guide will ensure you walk in prepared, train confidently, and leave feeling accomplished.
What to Bring to the Gym: The Must-Have Essentials
Showing up with the right gear will make your workouts smoother and more effective. Here’s what every beginner should pack:
✔ Comfortable Workout Clothes – Choose breathable, moisture-wicking fabrics for ease of movement.
✔ Supportive Shoes – Running shoes for cardio; flat-soled shoes for weightlifting.
✔ A Water Bottle – Hydration is key to performance and recovery.
✔ Headphones – Block out distractions and stay focused with your favorite workout playlist.
✔ Towel – For wiping down equipment and staying dry.
✔ Gym Bag – Keep everything organised in one place.
✔ Workout Plan or App (Like 12reps!) – A structured plan prevents wasted time and boosts progress.
How to Train as a Beginner: The 12reps Guide
The gym is full of equipment and machines, but where should you start? A great beginner workout follows a structured, balanced approach:
Step 1: Start with a Proper Warm-Up (5–10 min)
Get your body ready to move and prevent injuries.
Dynamic Movements:
• Jump rope or brisk treadmill walk
• Arm circles & shoulder rolls
• Bodyweight squats & lunges
Step 2: Master the Fundamentals of Strength Training
Strength training builds muscle, burns fat, and improves overall fitness. Focus on full-body compound movements:
Beginner Strength Training Routine (3 Rounds, 12 Reps Each)
✔ Squats – Strengthens legs, core & glutes
✔ Push-Ups – Builds chest, shoulders & triceps
✔ Dumbbell Rows – Develops back & arm strength
✔ Lunges – Improves leg strength & balance
✔ Planks – Strengthens core & stability
Step 3: Add Some Cardio for Endurance & Fat Loss
Best Beginner Cardio Workouts:
✔ Treadmill Walking (Incline 5%, 15– 20 min)
✔ Stationary Bike (Moderate Intensity, 15–20 min)
✔ Rowing Machine (Low Impact, 10 min)
Step 4: Cool Down & Stretch
A proper cool-down prevents soreness and promotes recovery. Spend 5–10 minutes doing:
Post-Workout Stretching:
✔ Hamstring & Quad Stretches
✔ Shoulder & Chest Opener
✔ Hip Flexor Stretch
Common Beginner Mistakes & How to Avoid Them
Skipping Warm-Ups & Cool-Downs – Leads to injuries & stiffness.
Using Too Much Weight Too Soon – Focus on form first, weight second.
Not following a Structured Plan – Unplanned workouts result in slow progress.
Overtraining – Rest days are just as important as training days.
Starting your fitness journey is exciting, but having a plan makes all the difference. With the right gear, structured training, and a balanced approach, you’ll build strength, confidence, and consistency.
Want to train smarter & see real progress? Download 12reps today & get started!
