First Gym Day Checklist

A handy companion for getting ready for that first trip to the gym.

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Know exactly what to pack
An eight-item bag checklist, from the right shoes to a lock for your locker.
A 40-minute first workout, step by step
Warm-up, four simple moves with sets and reps, then a cool-down. No wandering around.
Walk in feeling like you belong
Gym etiquette, how to pick the right weight, and two pages to screenshot or print.

General fitness education. Adjust exercise to your ability and seek qualified advice when you need individual guidance.

Kit shares two weekly workout layouts: three full-body days or four upper- and lower-body days.

Kit shares how he got stronger, what a typical day of eating looked like, and the habits that helped him stay consistent.