Home training builds a solid base. When you can do 20 clean push-ups and 30 deep squats, adding weights will help you keep progressing. The gym can feel intimidating, so go in with a plan.
Start with full-body sessions
Three days a week, one exercise per main pattern: a squat, a push, a pull, a hinge and a carry or core move. The FitGeek split builder can lay this out for you based on the equipment your gym has.
Learn the lifts light
Use the empty bar or light dumbbells for the first two weeks. Film one set on your phone and compare it with the form cues on the Exercises page.
Add weight slowly
When you hit the top of your rep range on every set, add the smallest weight jump available next session. Small, steady increases are how strength is built.
Keep your home habits
On non-gym days, walk and do light mobility at home. The streak in My Quest counts every workout, wherever you do it.