The Beginner's Guide to the Gym
Everything you'd want to know before your first day, plus a free 4, 8 or 12-week program.
Walking into a gym for the first time, or the first time in a long time, can feel like showing up to a party where everyone already knows each other. The good news: they don't, and most of them are way too focused on their own workout to notice yours.
When you're ready (or if you're interested), grab our free beginner program. It's built by Alpine Powerhouse in Reno for anyone who wants to lose some weight, get stronger and feel better doing everyday stuff.
Get the free beginner program
Pick 4, 8 or 12 weeks. You get all three. Three days a week, about 45 minutes to an hour, in any normal gym.
What's inside:
Three full-body workouts a week, written out set by set
Machines and dumbbells first, plus a swap table if your gym is missing something
A daily walking target that builds week by week
Six simple eating habits. No meal plan and no calorie counting because we aren't registered dietitians
Check-ins so you can see progress the scale doesn't show
Coaching notes on every exercise, written for someone who's never done it
Pop your first name and email in the form and you'll get all three to download right away.
This page is meant to take the mystery out of it. What to wear, what to do when you walk in, how the machines work, the unwritten rules, what the research really says about losing weight and getting stronger, and answers to the questions people are too nervous to ask. Use it whether you train with us or at the gym down the street. We just want more people in gyms, and feeling good about being there, and most importantly, themselves.
Jump to
Why the gym is worth it · Nervous? You're not the only one · How to pick a gym · Your first visit, step by step · What to wear and bring · Gym etiquette · How to use the equipment · How hard should it feel? · How the free program works · Beginner tips that actually work · Gym myths you can ignore · Eating around your workouts · Coming back after a break · Gym terms, translated · Questions people ask
Why the gym is worth it
You already know exercise is good for you. Here's the part people don't hear as much: strength training pays off big, and you don't need a lot of it.
It adds years. A review of 16 studies found that people who did 30 to 60 minutes of muscle-strengthening exercise a week had about a 10 to 20% lower risk of dying early. That's one or two workouts.
It helps your head. A review of 33 trials found that lifting weights noticeably reduced symptoms of depression, and the benefit didn't depend on how long or how hard people trained.
It works at any age. In one study, nursing home residents around 90 years old more than doubled their leg strength in 8 weeks of lifting.
Everyday life gets easier. Carrying groceries, getting up off the floor, playing with your kids, hiking up Peavine. That's the stuff that keeps people coming back.
Nervous about the gym? You're not the only one
In a national poll in Canada, about 4 in 10 adults said working out at a gym intimidates them. The top reasons: feeling like people will watch them, not knowing what they're doing, not knowing anyone there, and feeling too heavy to go. If any of that sounds familiar, you're in good company. Here's the honest answer to each one, plus a few more we hear all the time.
"Everyone's going to watch me"
They're really not. Psychologists call it the spotlight effect: we think people notice us way more than they actually do. In one classic study, college students wore an embarrassing T-shirt into a room and guessed about half the people there would notice. Only about a quarter did. At the gym it's even more lopsided, because everybody's busy counting their own reps. And the few who do notice a beginner? Most of them remember being one.
"I don't know what I'm doing"
Nobody does at first. That's what this page and the free program are for. Every exercise in the program comes with plain-English instructions, and most gyms will show you around if you ask. Asking the front desk how a machine adjusts is about the most normal question they get.
"I don't know anyone there"
Go on the same days at the same time for a few weeks and you'll start seeing the same faces. Bring a friend if that helps. Small-group classes are another easy way in, since you'll know everybody's name by the second week.
"I'm too out of shape (or too heavy) to start"
There's no fitness test at the door. The gym is where you go to get in shape, not a place you have to be in shape to walk into. Start with what feels doable, like the bike, a few machines and a walk, and build from there. The first two weeks of our program are easy on purpose.
"I'm too old for this"
You're not. In that nursing home study, people around 90 more than doubled their leg strength in 8 weeks. In another study, women with low bone density (average age 65) did closely supervised heavy lifting twice a week for 8 months. Their spine bone density went up while a light home-exercise group's went down, and the only issue reported in the whole lifting group was one minor back spasm. Start where you are, check with your doctor if you have health conditions, and go from there.
"I'll get hurt"
Lifting gets a bad rap here. A big review of the weight-training sports found their injury rates are relatively low compared to common team sports, and those are people lifting really heavy in competition. For a beginner the recipe is simple: start light, stop each set with a few reps in the tank, and learn the movement before you add weight. Sore muscles are normal. Sharp pain, or pain in a joint, means stop that exercise.
"Lifting will make me bulky"
Building muscle is slow for everybody. It takes years of hard, focused training and eating to get big on purpose. A 2025 review found that women build muscle at about the same rate as men relative to where they start. Men usually start with more, so they add more in total. What most people notice first is getting stronger, and everyday stuff getting easier.
"I don't have time"
You need less than you think. Two or three workouts a week covers the strength training guidelines, and that review on lifespan found the biggest drop in risk at just 30 to 60 minutes of strength work a week. Our program is three sessions of about 45 minutes to an hour, and your daily walk can be split into 10-minute chunks.
"I've tried before and quit"
Most of us have. It usually happens when the plan is too much too soon, or one missed day turns into a missed month. Start smaller than you think you should. In one study on building habits, missing a single day didn't knock people off track, so if you miss a workout, just do the next one. New habits took about 66 days on average to feel automatic, so give it a couple of months before you decide how it's going.
How to pick a gym
The best gym is the one you'll actually go to. Close and convenient beats fancy every time.
Location and hours. The closer it is to home or work, the easier it is to show up. Make sure it's open when you'll actually use it.
Take a tour. Most gyms will show you around. Go at the time you plan to work out so you can see how busy it really gets.
Ask a few questions. Is there someone on the floor I can ask for help? Do you offer a free orientation or intro session? When are your busiest times? How does canceling work?
Check the vibe. Does the staff say hi? Do the members look like regular people? You want to feel welcome, not judged.
Try it before you commit. Lots of gyms offer a day pass or a free trial.
Big gym, small gym or classes? Big gyms have tons of equipment and long hours. Smaller gyms and group classes give you more coaching and a built-in crew. Neither one is better. Pick whatever gets you in the door.
Your first visit, step by step
Before you go
Pick a slower time. Weekdays right after work are usually the busiest. Mid-morning and early afternoon tend to be quieter.
Have your workout planned and on your phone. Walking in with a plan is the biggest confidence boost there is.
Pack your bag the night before. The list is below.
Eat something light if it's been a few hours since your last meal.
When you get there
Check in and ask for a quick tour if you haven't had one. Find the bathrooms, the water fountain, and where the machines and dumbbells you need are.
Stash your stuff in a locker or cubby instead of on the floor.
Warm up for 5 to 10 minutes. An easy bike or walk, then a few lighter reps of your first exercise.
During your workout
Start with machines. They guide the movement, so you can focus on effort instead of balance.
Go lighter than you think. Day one is about learning the movements and finding your starting weights.
Write down what you lifted. Next time, you'll know exactly where to start.
Sip water between sets.
Before you leave
Put your weights back and wipe down what you used.
Do a quick gut check. You should feel like you worked, but could've done more. That's exactly right for day one.
Plan your next visit before you walk out the door.
What to wear and bring
Wear:
Clothes you can move in without thinking about them. A T-shirt or tank, and shorts, leggings or joggers. Nobody's grading your outfit.
Athletic shoes. Flat, stable soles are best for lifting, but running shoes are fine to start.
Nothing with dangling zippers or jewelry that can catch on equipment.
Bring:
A water bottle
A small towel
Headphones
A lock, if your gym has lockers
Your workout, on your phone or on paper
A snack, if you're coming from work or heading there after
A change of clothes and shower stuff, if you're going straight to work
A light layer. Gyms can feel cold when you walk in and warm by the end.
Gym etiquette: the unwritten rules
Every gym is a little different, but these are pretty universal. Follow them and you'll fit right in.
Put your weights back. Re-rack dumbbells, and take plates off machines and bars when you're done.
Wipe down what you used. Spray bottles and wipes are usually close by.
Don't camp on equipment. Checking your phone between sets is fine, but when you're done, move on. On a busy day, keep your rest to a couple of minutes.
Ask to work in. If someone's on a machine you need, ask "Mind if I work in?" and take turns. It's totally normal. If they say no, no big deal.
Give people space. Don't walk right in front of someone mid-lift, and grab your dumbbells and step back from the rack so others can get to it.
A towel or water bottle on a bench usually means it's taken. When in doubt, ask.
Keep it down. Headphones in, calls outside. A grunt on a hard set happens. Screaming every rep is a bit much.
Set dumbbells down, don't drop them. Some gyms have a spot for dropping weights. If you're not sure, don't.
Skip the unsolicited advice. Unless someone's about to get hurt, let them do their thing.
Asking questions is fine. Between someone's sets, asking how a machine works is totally okay. Most people are happy to help.
How to use gym equipment
You don't need to know every machine in the building. You need to know a few, and how to figure out the rest.
Weight machines
Most have a sticker showing the movement and the muscles it works.
Adjust the seat first. Many machines have a colored dot at the spot where the machine pivots. Line your joint up with it, like your knee on a leg extension or your elbow on a curl machine.
Set the weight with the pin, and start light. You can always go up next set.
Move smooth and controlled through a range that feels comfortable. Don't let the weight stack slam down.
Dumbbells
Grab them from the rack, then step back so you're not blocking anyone.
Keep them close to your body when you carry them, and set them down instead of dropping them.
Cable stations
Slide the pulley to the height you need, clip on the handle, and set the pin.
Step back far enough that the weight stays lifted for the whole set.
Cardio machines
Most have a Quick Start button. Start slow and build up.
On a treadmill, clip the safety cord to your shirt, stand on the side rails while the belt starts, and step on at a walking speed before you speed up or add incline.
Machines or free weights?
Both work. The American College of Sports Medicine's 2026 strength training guidelines found that the type of equipment didn't change results much. Machines are a great place to start because they guide the movement for you. Our program starts with machines and dumbbells, and adds a few barbell lifts later on.
Still stuck? Ask the front desk or a trainer on the floor. Showing people how things work is part of the job.
How hard should a workout feel?
Use "reps in the tank." Stop each set when you could still do a few more good reps. Early on, aim for about 3 or 4 left. It should feel like work, not a fight. You never have to grind until you can't do another rep. The latest guidelines found going to failure isn't needed to get results.
Picking a starting weight. Choose a weight you think you could lift about 14 times, and do 10. If the last rep felt easy, go up a little next set. If your form fell apart, go down. Quick heads up: most people have about one more rep left than they think.
Getting stronger. When you get every rep at the target effort with good form, add the smallest jump you can next time: about 5 pounds on a machine, or 2.5 to 5 pounds per dumbbell.
Resting. One to two minutes between sets is plenty for most beginners.
Breathing. Breathe out on the hard part, like standing up from a squat or pushing a press, and in on the easy part. Don't hold your breath for a whole set. If you feel dizzy or lightheaded, stop and sit down.
Cardio. Use a 1 to 10 scale. Easy (3 to 4) means you can talk in full sentences. Moderate (5 to 6) means short sentences. Hard (7 to 8) means a few words at a time.
How this beginner gym program works
Every version runs the same simple week: three full-body days, plus a walk every day. Monday, Wednesday and Friday work great, but any three days with a rest day between them works too. Each workout goes strength first, then a short cardio finisher. You build for three weeks, then take a lighter week and do a quick check-in so you can see how far you've come.
The three versions stack on top of each other, so you can start short and keep going.
4 weeks: Learn the Moves
The first month of the full program. You learn the basic movements on machines and dumbbells, find your starting weights and get the habit going. Good if you want to dip a toe in before committing to more.
8 weeks: Build Strength
Everything in the 4-week, plus a second month with slightly harder versions of each exercise and heavier weights. If you're not sure which one to pick, start here.
12 weeks: Own It
Adds a third month where you pick up a few new lifts, including your first barbell lifts if you want them, and push your numbers up one more time. By the end, the gym is just a place you go.
Beginner tips that actually work
Here's the short version of what the research says works for beginners, especially if weight loss is part of the goal. No fads, and nothing you need to buy.
1. Lift weights, even if the goal is weight loss
When you eat less, your body loses some muscle along with the fat unless you give it a reason to keep it. Strength training is that reason. In a review of studies on older adults who were dieting, adding strength training prevented almost all of the muscle they would have lost. Keeping that muscle is a big part of looking and feeling different, not just weighing less.
2. Two or three days a week is plenty
You don't have to live at the gym. The American College of Sports Medicine recommends training all your major muscles at least twice a week, and the biggest jump in results comes from going from nothing to something. Three full-body days covers it with room to spare.
3. Walk every day
Walking is low impact, easy to recover from and free. A big 2025 review of 57 studies found that people who walked about 7,000 steps a day had a 47% lower risk of dying early than people who walked about 2,000. You don't need 10,000. Three 10-minute walks count the same as one 30-minute walk, and a short walk after meals is one of the easiest habits to keep. In Reno, the Truckee River path, Virginia Lake and Idlewild Park are all flat and free.
4. Exercise builds the body, food moves the scale
Exercise is the best thing you can do for your health, but by itself it moves the scale slowly. The American College of Sports Medicine found that less than about 150 minutes of exercise a week does very little for weight on its own. Food does most of the work there, which is why the program comes with simple eating habits.
5. Get protein at every meal
Aim for a palm-sized portion, or two, at breakfast, lunch and dinner: eggs, Greek yogurt, chicken, fish, lean beef, tofu or beans. In a review of 20 weight loss trials in older adults, the people eating more protein kept more of their muscle and lost more fat.
6. Eat mostly whole foods
In a tightly controlled NIH study, people ate about 500 more calories a day when their meals were ultra-processed than when they were mostly whole foods, even though they could eat as much as they wanted of either. Nobody was trying to overeat. The food just made it easy. Build most meals from food that looks like it came from a farm, not a factory, and make half your plate vegetables and fruit.
7. Sleep like it's part of the program
Because it is. In one small study, people on the same diet lost a lot less fat when they slept 5.5 hours a night instead of 8.5, and they were hungrier. Most adults need at least 7 hours.
8. Being sore is normal, and it gets better fast
The first round of soreness is usually the worst. Once your muscles go through it, the same workout leaves you a lot less sore the next time. That's why the first two weeks of the program start easier than you'd expect. Sharp pain or pain in a joint is a different story. Stop that exercise, and get it checked if it doesn't settle down.
9. Missing a day doesn't break the habit
In one study, new habits took about 66 days on average to feel automatic, and missing a single day didn't knock people off track. So if you miss a workout, don't double up to make up for it. Just do the next one.
10. Watch the weekly average, not the daily number
The scale bounces around with water, salt and sleep. Weigh in a few mornings a week and watch the trend. Then track the stuff the scale can't see. In the program's check-ins, your strength, your mile time and your waist often change before the scale does.
Want the receipts? Every study behind these tips is listed at the bottom of this page, and in the back of the program.
Gym myths you can ignore
"Crunches burn belly fat"
You can't pick where you lose fat. In one study, people did ab exercises five days a week for six weeks. Their abs got stronger, but they didn't lose any belly fat. Fat comes off your whole body over time, mostly through food. Ab work just makes the muscles underneath stronger.
"I want to tone, not build muscle"
Toning isn't really its own thing. That "toned" look is some muscle with a little less fat over it. Lift weights and eat well, and that's how you get there.
"Muscle turns into fat if you stop lifting"
They're two different tissues, and one can't turn into the other. If you stop training you might lose some muscle and gain some fat, but nothing transforms. And the strength comes back faster than it took to build. More on that below.
"Muscle weighs more than fat"
A pound is a pound. Muscle is just denser, so it takes up less space. That's why your clothes can fit better even when the scale barely moves.
"If I'm not sore, it didn't work"
Soreness mostly means you did something new. It fades as your body gets used to the work, even while you keep getting stronger. It's not a scorecard.
"Stretching prevents soreness"
A big Cochrane review found stretching before or after exercise made basically no difference in soreness. Stretch if it feels good or you want more mobility. Before you lift, though, easy cardio and a few lighter sets are a better warm-up. Long stretches of a minute or more right before lifting can even sap a little strength. Short ones are fine.
"More sweat means more fat burned"
Sweat is how your body cools off. It says more about the room temperature and your genes than how much fat you burned. Any weight you lose from sweating comes right back when you drink water.
"You have to do a ton of cardio to lose weight"
Cardio is great for your heart, but food drives the scale, and lifting protects your muscle while you lose fat. The best plan has all three: lift, walk, and eat a little better.
"No pain, no gain"
Hard is good. Pain isn't. Most of your workouts should end with a few reps left in the tank.
Eating around your workouts
No meal plan needed. Here's what people ask about most.
Before you work out
Eat like normal. A regular meal a couple of hours before is great, or a small snack like a banana or yogurt if it's been a while. Some people like to train first thing in the morning on an empty stomach, and that's fine too if you feel good. If you feel shaky or lightheaded, eat something next time.
After you work out
There's less of a rush than you've heard. A big review found that how much protein you eat over the whole day matters more than eating it right after your workout. Just make your next meal a good one, with some protein.
How much protein?
A palm-sized portion or two at every meal gets most people where they need to be. If you like numbers, a big review of people lifting weights found muscle gains leveled off around 0.7 grams per pound of body weight a day (1.6 grams per kilogram). If you have a lot of weight to lose, base it on your goal weight instead. If you have kidney problems, check with your doctor before you bump up your protein.
Water
Drink water through the day, not just at the gym, and bring a bottle to every workout. Pale yellow pee is a good sign you're on track. Reno sits around 4,500 feet and the air is dry, so you'll probably need more than you think.
Supplements
You don't need any to start. Protein powder is just convenient food: handy if you have a hard time getting enough protein, but not magic. If you want one supplement with real research behind it, creatine is one of the most studied, and the International Society of Sports Nutrition considers it safe for healthy people. Check with your doctor first if you have health conditions or take medications. And skip anything that promises fast fat loss.
For the full set of six eating habits, grab the free program. If you want a coach to help with the food side, check out our weight loss coaching in Reno.
Coming back after a break
Welcome back. Whether it's been six months or ten years, here's what to know.
Your strength comes back faster than it took to build. In one study, older men lifted for 12 weeks, then took 12 weeks off. They held on to a lot of their strength, and got back to their old numbers in under 8 weeks of training. Muscle memory is real.
Start lighter than your old numbers. Your muscles come back quick, but your tendons, joints and lungs need time too. Give yourself a couple of easy weeks before you chase anything heavy.
Expect to be sore. The first week back is usually the worst of it, and it passes fast.
Don't compare yourself to old you. Compare yourself to last week. That's the number that matters right now.
Old injuries? If something bothered you before, start with the gentlest version of the exercise, and get it checked out if it flares up.
The free program works great for coming back. The 4-week makes a nice reset, and the 8 or 12-week will help you build back up from there.
Gym terms, translated
Rep: one time through a movement. One squat is one rep.
Set: a group of reps done back to back. "3x10" means 3 sets of 10 reps.
Superset: two exercises done back to back before you rest. In our program, A1 and A2 are a superset.
Reps in the tank (RIR): how many more good reps you could have done when you stopped the set.
RPE: rate of perceived exertion. A 1 to 10 scale for how hard something felt.
Warm-up set: a lighter set to get ready before the sets that count.
Working set: a set at your target weight. The ones that count.
Compound exercise: a movement that uses a bunch of muscles at once, like a squat, row or press.
Free weights: dumbbells, barbells and kettlebells. Anything not attached to a machine.
Progressive overload: doing a little more over time, like more weight, reps or sets, so your body keeps adapting.
Form: how you do the movement. Good form means controlled and in a safe position.
Spotter: someone standing by to help if you can't finish a rep.
Working in: taking turns on a machine or bench with someone else.
PR: personal record. Your best ever on something. Celebrate these.
DOMS: delayed onset muscle soreness. The soreness that shows up a day or two after a workout.
Deload: a lighter week to recover. Weeks 4, 8 and 12 in our program.
Finisher: a short bit of cardio or conditioning at the end of a workout.
AMRAP: as many rounds (or reps) as possible in a set amount of time.
EMOM: every minute on the minute. Start a set at the top of each minute and rest for whatever's left.
Zone 2: easy, steady cardio where you can still hold a conversation.
Rack: where the weights live. A squat rack is the big metal frame used for barbell lifts.
Who built this
Hey, I'm Anders Boyd, owner and head coach at Alpine Powerhouse in Reno. I was a college athlete and spent time on a wildland fire handcrew, where you learn quick that fitness is about what your body can do, not how it looks. That's how we train everybody here: athletes, busy professionals, and plenty of people starting from scratch or getting back into shape. I wrote this program for the person who wants to start but doesn't know where.
Free sample: Week 1, Day 1
Warm-up: 2 Rounds
2:00 - Easy bike
8 - Bodyweight squats to a box
10 - Band pull-aparts (or arm circles)
8 - Glute bridges
5 each - Bird dog
Strength
A1) 2x10 Goblet Box Squat @ 4 in the tank
A2) 2x10 Seated Cable Row @ 4 in the tank
rest 1:30
B1) 2x10 Machine Chest Press @ 4 in the tank
B2) 2x12 Glute Bridge, bodyweight
rest 1:30
C1) 2x5 each Dead Bug
rest 1:00
Finisher: "Somersett Spin" 5 Rounds
:30 - Moderate bike, 5 to 6 out of 10
1:30 - Easy bike
Score: Total distance
How to read it: "4 in the tank" means stop each set when you could still do about 4 more good reps. It should feel like work, not a fight. A1 and A2 go back to back, then rest. The finisher is easy on purpose. Today's goal is to leave feeling like you could've done more.
Questions people ask
How long until I see results?
Most people feel stronger within the first few weeks, because early strength gains come mostly from your brain and nerves getting better at the movement. Changes you can see in the mirror or in how your clothes fit usually take a couple of months of steady work. That's why our program has check-ins. They show progress before the mirror does.
How often should I go?
Two or three strength workouts a week is the sweet spot for beginners, plus walking or other easy movement on the other days.
Can I work out every day?
You can move every day. For lifting, give each muscle a day off between hard sessions, which is why our program uses Monday, Wednesday and Friday. Walks, easy bike rides and stretching are great on the days in between.
Should I work out if I'm still sore?
Usually, yes. Light movement often makes soreness feel better. If you're so sore it changes how you move, go easier that day or take a walk instead.
Cardio or weights first?
If you're doing both in one session, lift first while you're fresh. Doing cardio in the same session doesn't cost you strength or muscle, so you get the benefits of both.
Do I need to stretch?
Before you lift, a warm-up of easy cardio and lighter sets does more for you than stretching. Stretching is great if you want more flexibility. It just doesn't do much for soreness.
Is it okay to only use machines?
Totally. Machines build strength and muscle just fine. Free weights add some balance and coordination, so it's worth learning a few over time, but there's no rush.
Do I need a personal trainer?
You don't need one, but a good coach shortens the learning curve. You learn the movements right the first time, get a plan that fits you, and have someone keeping you accountable. Even a few sessions to learn the basics can go a long way.
What's the best time of day to work out?
Whenever you'll actually do it. Showing up consistently matters way more than the time on the clock.
Should I do classes or work out on my own?
Both work. Classes give you coaching, structure, and people who'll notice if you skip. Working out on your own gives you flexibility. Plenty of people do a bit of both.
How do I know if I'm making progress?
Look past the scale: more weight or reps on your lifts, a faster mile, your waist measurement, how your clothes fit, how you sleep, how stairs feel. The program's check-ins track this stuff for you.
When should I change my workout?
Not as often as the internet says. Stick with the same exercises for at least a month so you can actually add weight to them. Switch things up when progress stalls for a few weeks, or you're bored enough to start skipping. Our program changes the exercises every 4 weeks.
Should I check with my doctor first?
If you have a heart, lung or metabolic condition (diabetes counts), any symptoms when you exercise, joint problems, or you're pregnant, yes. The free PAR-Q+ questionnaire takes about five minutes and tells you whether you need to.
Questions about the free program
Is it really free?
Yep. Your first name and email get you all three versions as PDFs. No credit card and no trial that turns into a charge.
I've never set foot in a gym. Is this really for me?
That's exactly who it's for. Every exercise comes with plain-English coaching notes, the first two weeks start easy on purpose, and there's a swap table if your gym doesn't have something.
Which one should I pick: 4, 8 or 12 weeks?
If you're not sure, start with the 8-week. The first four weeks of every version are the same, so you can start with the 4-week and keep going if you like it. The 12-week is for when you want a full three months, with a few barbell lifts at the end.
Will this help me lose weight?
It's built for it, but nobody can honestly promise you a number. The program gives you the three things with the most research behind them: strength training to keep your muscle, a daily walk, and simple eating habits that help you eat a little less without counting anything. If you want a coach for the food side too, check out our weight loss coaching in Reno.
How many days a week, and how long are the workouts?
Three gym days, about 45 minutes to an hour each, plus a walk every day.
What equipment do I need?
Stuff almost every gym has: a few machines, dumbbells, a bench, a cable station and a bike or treadmill. The 12-week adds a barbell in the last month, with dumbbell options if you'd rather skip it.
Is there a meal plan?
No meal plan and no calorie counting. Just six simple habits, like protein at every meal and mostly whole foods, that you add one or two at a time.
I don't live in Reno. Can I still use this?
Yes. It works in any normal gym, anywhere.
Looking for a beginner friendly gym in Reno?
We'd love to meet you. Our small-group classes max out at five people, so you actually get coached, and every movement gets scaled to where you're at. Plenty of our members started from scratch.
Can I do this with a coach?
Yes. Small-group classes in Reno (five people max), 1:1 training, or online coaching from anywhere. See below.
Want a coach in your corner?
You can run this program on your own, and plenty of people will. If you'd rather have someone watching your form and adjusting the plan as you go, train with us. Small-group classes max out at five people, so you actually get coached. Total beginners are welcome. Not in Reno? Online coaching works from anywhere.
New members get half off their first month of small-group classes or online coaching through January 31.
Where this comes from
Every claim on this page comes from published research or official guidelines. Here's the list, if you want to dig in.
Momma H, et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases. Br J Sports Med. 2022;56(13):755-763.
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