New to the gym? Walk in knowing exactly what to do

Your first weeks, planned

Setup asks about your experience, equipment and how many days you can train. Starting weights come from your body weight and experience, and lean light on purpose: the first weeks are for learning the movements. Beginners then add weight quickly, often every session.

Or pick a simple fixed program like the classic 5×5 or novice 3×5, free, and follow it exactly.

How to do every exercise

Tap How to on any exercise for its setup, three cues and a 3D demo you can turn around. The exercise library has all 300 on the web too.

• Warm-up sets added before heavy lifts
• Plates for each side of the bar, so you never do gym math
• A rest timer that starts itself
• Short reasons for every choice, so you learn why as you go

Making it a habit

A weekly goal, streaks with freezes for the weeks life gets in the way, achievements and gentle reminders on the days you planned. Miss a week and the next workout starts a little lighter so you ease back in.

Questions

How heavy should I start?

Lighter than you think. Setup suggests starting weights, and our guide to starting weights explains how to find yours.

How many days a week should a beginner lift?

Two or three full-body days is plenty to start. Liftsmith fits whatever you choose.

Is it safe to train when I'm sore?

Mild soreness is normal. Liftsmith trains recovered muscles first; see training when sore.