Starting to train at the gym is one of the best decisions you can make for your health, physique, and confidence. However, it's normal for younger people to feel insecure when taking their first steps: fear of the machines, of making a fool of themselves, or even of getting injured.

The good news is that with a few basic tips you can start safely and progress without frustration.

🔎 1. Start with the simple things.

You don't need complicated routines or 20 different exercises.
👉 The essentials: squats, bench press, rows, deadlifts, and pull-ups. These movements work multiple muscles at once and will help you gain strength quickly.

🔎 2. Learn the technique before increasing weight

One of the biggest mistakes beginners make is lifting more weight than they can handle. This not only hinders progress but also increases the risk of injury.
👉 Tip: Dedicate the first few weeks to perfecting your technique with light weights. A good technical foundation will serve you well for life.

🔎 3. Fewer hours, more intensity

You don't need to spend 2-3 hours at the gym every day.
👉 With 60 well-organized minutes, 3–4 times a week, you can achieve incredible results.

🔎 4. Fuel your progress

The gym is only half the battle. To see results:

• Eat enough protein (chicken, fish, eggs, legumes).
• Add quality carbohydrates (rice, oats, potatoes, wholemeal pasta).
• Include healthy fats (avocado, olive oil, nuts).
• Drink plenty of water.

🔎 5. Be consistent and patient

Don't expect results in a week. The body changes with discipline and time. If you train regularly, you'll notice clear improvements in strength and appearance in 2-3 months.

💡 Conclusion

Starting at the gym shouldn't be a source of fear, but of excitement. The key is... Train with technique, progress little by little, and be consistent. Every session counts: the important thing is to take the first step and not stop.

💪 Do you want help getting started?

👉 In One More Up we design Basic and Complete Plans Perfect for those starting out at the gym. With clear routines, nutrition advice, and follow-up, we help you progress confidently and achieve real results.