So You Wanna Start Lifting? Read this First

Alright—so you’re ready to get into shape. Maybe you’ve never been in a gym before, maybe it’s been a while, or maybe you’re just tired of feeling off and want to take control of your health.

Whatever brought you here, welcome to American Muscle. We’re not about gimmicks or quick fixes. We’re about putting in the work, showing up, and getting stronger—physically and mentally. This guide? It’s everything we wish someone had told us when we first started.

No fluff. No pressure. Just honest advice to help you get going.

1. Figure Out Why You’re Here (This Part Matters)

Before you even touch a weight, ask yourself: Why am I doing this?

• Want to lose weight?
• Build some muscle?
• Boost your energy and confidence?
• Just need a change and want to feel better?

Whatever your reason is, hold onto it. Having a goal gives you direction. When you're tired, sore, or just not feeling it, your why is what helps you push through.

And your goal doesn’t have to be big or perfect. It just has to be yours. Write it down. Keep it in your phone. Say it out loud if that helps.

Your goals will evolve as you go—and that’s the best part. You might start off just wanting to look better and end up loving how strong you feel. But none of that happens if you don’t take the first step and give yourself a reason to keep showing up.

2. Start Simple and Stick to the Basics

You don’t need a fancy program or a ton of complicated moves. The basics work—and they work for a reason:

• Squats – build strength from the ground up
• Deadlifts – full-body power and function
• Bench Press – chest, shoulders, arms
• Overhead Press – solid shoulders and core stability
• Rows or Pull-Ups – strengthen your back and posture

Start light. Focus on good form. Be patient. Adding weight comes with time—consistency beats speed every time.

3. You Don’t Have to Be in the Gym Every Day

More doesn’t always mean better. You don’t need to train 6 or 7 days a week to make progress. In fact, 3–4 solid sessions a week is more than enough when you’re starting out.

Rest days are just as important as training days. That’s when your body repairs, rebuilds, and grows stronger. Don’t skip them.

4. You Belong in the Free Weights Area

We know the weight area can feel intimidating. But here’s a secret: the people in there? Most of them are just like you—trying to improve.

That big, strong guy who looks like he’s been lifting for years? Odds are, he’s one of the nicest people in the gym. Most experienced lifters want to help beginners, because they remember what it was like to be new.

Don’t be afraid to ask questions. Need a quick tip on form or a spot for your bench press? Just ask. Respect goes both ways—and if you’re showing up and trying, you’ve earned your spot.

5. Eat Well and Fuel Your Progress

You don’t need a perfect diet to make gains. But what you eat will affect how you train, recover, and feel.

• Eat enough protein—it helps repair and build muscle
• Don’t fear carbs—they give you energy to train
• Stay hydrated—water matters more than you think
• Sleep like it’s part of your workout plan (because it is)

You don’t have to cut out everything you enjoy. Just aim to eat like you care about your results, and your body will return the favor.

6. Track Your Progress (But Don’t Overdo It)

Keep a simple log of your workouts. What you lifted, how many reps, how it felt. That’s how you’ll notice small improvements—more weight, better endurance, easier reps.

And while the scale is one way to track progress, it’s not the only one. Pay attention to how your clothes fit, how you feel, how your energy changes. Strength isn’t always visible right away, but it’s always building.

7. You Won’t Be Perfect—and That’s Fine

Let’s be honest—your first few weeks might feel awkward. You’ll be sore. You’ll mess up a few things. That’s part of it.

Nobody starts out knowing everything. You get better by showing up, learning, and putting in the work—day by day, rep by rep.

Stick with it. You’ll surprise yourself.

Final Thoughts

You don’t need to “get fit” before coming to the gym. You come to the gym to get fit. Everyone starts somewhere. What matters most is that you’re here, you’re trying, and you’re ready to put in the effort.

At American Muscle, we respect hustle. We’re here to support your journey—no matter where you’re starting from.

So show up. Ask questions. Make mistakes. Get stronger. Repeat.

–American Muscle