DAY ONE

A Beginner’s Guide to the Gym

By George Colletti / Strong One Training

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Table of Contents

1. Introduction

2. You Belong Here

3. Common Gym Fears (and How to Crush Them)

4. What to Expect Your First Week

5. Gym Etiquette Basics

6. Motivation vs. Discipline

7. Beginner Workout Program

8. Exercise Instructions

9. Progress, Not Perfection

10. Final Thoughts

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1. Introduction

Starting something new can be intimidating — especially when that “something” involves sweating in public, lifting weights you’ve never touched, and figuring out machines that look like medieval torture devices.

This book is here to help you push past that fear.

You don’t need to be fit to start. You just need to start.

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2. You Belong Here

Whether you’re 18 or 58, never stepped foot in a gym or returning after a long break — you belong in the gym. Everyone starts somewhere, and most people are too focused on their own workout to judge anyone else.

In fact, the people who seem the strongest? They’re the ones who respect you the most — because they remember their own Day One.

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3. Common Gym Fears (and How to Crush Them)

“Everyone is staring at me.”

They’re not. Most people are focused on their workout, their form, their music. You’re background noise — in the best way.

“I don’t know what I’m doing.”

That’s okay. No one does at the beginning. Learn one exercise at a time. Focus on progress, not perfection.

“I’ll embarrass myself.”

Not showing up is the only way to truly fail. Every rep you do — even shaky or awkward — is better than none.

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4. What to Expect Your First Week

• Soreness is normal. It’s a sign your muscles are waking up.

• Energy dips or hunger spikes may happen — fuel your body.

• Confidence grows quickly. After even one week, you’ll feel it: “I can actually do this.”

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5. Gym Etiquette Basics

• Wipe down equipment after use.

• Re-rack your weights.

• Don’t hog machines. Share if others are waiting.

• Use headphones. Respect the environment.

• Ask for help. Trainers, staff, even friendly members are often willing to help.

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6. Motivation vs. Discipline

Motivation gets you to the gym.

Discipline keeps you coming back.

Some days you’ll feel fired up. Other days you’ll want to quit. Show up anyway. Build the habit, and results will follow.

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7. Beginner Workout Program: 3 Days a Week

Split:

• Day 1 – Full Body Strength (Push Focus)

• Day 2 – Full Body Strength (Pull Focus)

• Day 3 – Full Body Strength + Core

Each session should take about 45–60 minutes, including warm-up and cool-down.

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Day 1 – Push Focus

• Bodyweight Squats – 3x10

• Incline Push-Ups (or Bench Press) – 3x8

• Dumbbell Shoulder Press – 3x10

• Step-ups (or Leg Press) – 3x12 per leg

• Triceps Pushdowns (or Dumbbell Kickbacks) – 3x12

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Day 2 – Pull Focus

• Lat Pulldown (or Assisted Pull-up) – 3x10

• Dumbbell Rows – 3x10 each arm

• Dumbbell Deadlifts – 3x10

• Seated Cable Row – 3x12

• Bicep Curls – 3x12

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Day 3 – Full Body + Core

• Goblet Squats – 3x10

• Dumbbell Bench Press – 3x10

• Cable Pull-Throughs (or Hip Thrusts) – 3x12

• Plank – 3x30 seconds

• Bicycle Crunches – 3x20 total

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8. How to Perform the Exercises (Quick Form Guide)

Bodyweight Squat

Stand tall, feet shoulder-width. Sit back like you’re lowering onto a chair. Keep heels down, chest up.

Push-Up (Incline)

Hands on a bench, body straight. Lower chest to the bench, press back up.

Dumbbell Shoulder Press

Hold weights at shoulder height, press straight up overhead, then slowly lower.

Step-Up

Step onto a box or bench with one foot, drive up through the heel, and step down under control.

Lat Pulldown

Sit tall, grip the bar wider than shoulders. Pull down to upper chest while squeezing shoulder blades.

Dumbbell Row

Knee and hand on bench, row dumbbell to ribs, squeeze back at the top.

Goblet Squat

Hold a dumbbell at chest level, squat as described earlier, keeping the weight close to your body.

Cable Pull-Through

Face away from cable machine. Pull handle between legs and stand tall, squeezing glutes.

Plank

Forearms down, back flat, core tight. Avoid hips sagging or rising.

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9. Progress, Not Perfection

Track your progress:

• Reps and weight

• How you feel after each session

• Confidence in using equipment

Remember:

• You’re not supposed to be an expert.

• You’ll get stronger, feel better, and walk taller — literally and mentally.

• Every week you show up makes you a stronger version of yourself.

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10. Final Thoughts

Your first day in the gym is the hardest — and most powerful — step you’ll take.

Don’t wait to feel ready. You get ready by starting.

You belong here. You’re capable. And you’re already ahead of everyone still thinking about it.

This is your Day One — and you’ll never forget it.