How to Start Your Fitness Journey: Choosing a Gym, Building a Routine & Sample Workouts

Starting your fitness journey can feel overwhelming, but it doesn’t have to be. Whether your goal is fat loss, muscle gain, or just feeling stronger and more confident, the key is to start smart and stay consistent. In this guide, you’ll learn how to choose the right gym, figure out how many days a week you should train, and follow a full-body workout plan based on your availability.

Step 1: Choosing the Right Gym for You

Your gym should support your goals, fit your schedule, and be a place you actually want to go to. Here’s what to consider:

Location: The closer to home or work, the more likely you’ll go.
Hours: Can you go early morning? Late night? Check the hours first.
Equipment: Look for free weights, machines, benches, squat racks, and cardio equipment.
Vibe: Take a tour. Is it clean? Friendly? Not overcrowded?
Extras: Do you want classes, a sauna, or personal training?

Gym Price Points: Why Some Cost More Than Others

When comparing gyms, you’ll notice a wide range in pricing. Here’s a breakdown:

Budget Gyms ($10–$30/month)

Basic equipment, minimal amenities
Often busy during peak hours
Great for beginners who just need the basics

Mid-Range Gyms ($40–$70/month)

More variety in machines, cables, and free weights
May offer classes, locker rooms, and better hours
A good option for most consistent gym-goers

Premium Gyms or Studios ($80–$150+/month)

Boutique-style setups or high-end facilities
Includes group training, saunas, towel service, etc.
Ideal if you value extra motivation, community, and comfort

Tip: You don’t need a luxury gym to make progress—but if a better environment keeps you coming back, it’s worth the investment.

Step 2: How Many Days a Week Should You Work Out?

There’s no one-size-fits-all plan. Your training schedule should match your life, energy, and recovery:

3 Days/Week: Great for beginners or busy schedules. Full-body training works best.
4 Days/Week: Perfect for balance and consistency. Allows more muscle-specific focus.
5 Days/Week: For those wanting more volume and faster progress, with time to recover.

And here’s a big reminder: Some weeks, life happens. If you can only do 2 days, that’s fine. It’s not about being perfect—it’s about building a lifestyle.

Step 3: Sample Weekly Workout Plans

All workouts below include compound movements, isolation work, and progressive overload principles.

3-Day Full Body Routine (M/W/F or T/Th/Sat)

Day 1

Squats – 3×6
Bench Press – 3×6
Lat Pulldown – 3×10
Plank – 3x30s

Day 2

Deadlifts – 3×5
Overhead Press – 3×6
Seated Row – 3×10
Dumbbell Curls – 3×12

Day 3

Leg Press – 3×10
Incline Dumbbell Press – 3×8
Cable Face Pulls – 3×12
Hanging Leg Raises – 3×10

4-Day Upper/Lower Split (M/Tu/Th/F)

Day 1 – Upper (Push Focus)

Bench Press – 4×6
Overhead Press – 3×8
Dumbbell Chest Fly – 3×10
Tricep Pushdowns – 3×12

Day 2 – Lower (Squat Focus)

Back Squats – 4×6
Romanian Deadlifts – 3×10
Leg Curls – 3×12
Standing Calf Raises – 3×15

Day 3 – Upper (Pull Focus)

Pull-Ups or Assisted Pull-Ups – 3xMax
Barbell Rows – 3×8
Cable Face Pulls – 3×12
Bicep Curls – 3×12

Day 4 – Lower (Deadlift Focus)

Deadlifts – 4×5
Walking Lunges – 3×10 each leg
Leg Extensions – 3×12
Seated Calf Raises – 3×15

5-Day Split with Full-Body Emphasis (M–F or 5 days on/2 off)

Day 1 – Chest & Triceps

Bench Press – 4×6
Incline Dumbbell Press – 3×10
Chest Fly – 3×12
Skull Crushers – 3×10

Day 2 – Back & Biceps

Deadlifts – 4×5
Pull-Ups – 3xMax
Seated Cable Row – 3×12
Dumbbell Curls – 3×12

Day 3 – Legs

Squats – 4×6
Leg Press – 3×10
Hamstring Curls – 3×12
Calf Raises – 3×15

Day 4 – Shoulders

Overhead Press – 4×6
Lateral Raises – 3×12
Rear Delt Fly – 3×12
Shrugs – 3×12

Day 5 – Full Body Pump + Core

Kettlebell Swings – 3×15
Push-Ups – 3xMax
Cable Crunches – 3×15
Planks – 3×1 min

Final Tips for Success

Be consistent, not perfect – If you can only get in 2 workouts, do it. Progress is built over time, not in one week.
Focus on what you can do – Don’t compare your journey to others. Show up for you.
Track your progress – Log your lifts and reps. Seeing improvements keeps you motivated.
Use the right tools – The Gymshark Training App is totally free and packed with workouts, demo videos, and plans to follow.
Prioritize form and rest – Quality reps over ego lifts, and don’t skip rest days.

Starting your fitness journey doesn’t require perfection—just action. Pick a gym that feels right, commit to a routine that fits your life, and focus on building momentum. Whether you’re training 2, 3, or 5 days a week, it’s about showing up consistently and doing your best. ShredLab is here to support you every step of the way.

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Stay strong and shred smart,
– Rob at ShredLab