Program
Healthy Start: Gym
Valentyna Chemerys
A program for women starting out in the gym. No rushing and no peak loads: you learn to move well and get stronger step by step — so training becomes a pleasant habit, not a punishment. 3 full-body workouts a week, with a rest day between them. Each has 5–6 exercises and takes 35–45 minutes: legs and glutes, back for good posture, chest and shoulders, and deep core work that looks after your back and pelvic floor. Only machines and dumbbells — no tricky barbell. I recommend 3 workouts a week. Only managing 2? That’s fine: just go in order, and a program week simply stretches out. 4 weeks with a gentle build-up: technique first, then rhythm and strength, and in weeks 3–4 one more exercise and a cardio day. Finish every set with 2–3 reps in reserve. Then repeat the program with your new weights. ☁️
I show you every exercise
Short videos from the program: how to stand, where to look, how to move. In the app you'll find them next to each exercise.
What you’ll need
- All the equipment is in the gym
- Comfortable clothes and trainers
- A towel and a bottle of water
What’s inside
Week 1
Getting to know the moves. 2 sets with a light weight — technique comes first. Watch the video before each exercise and move slowly, under control.
1
Squat and back
35 min · 5 exercises
⌄
Squat and back
35 min · 5 exercises
-
Leg Press
2 × 12–15
-
Lat Pulldown
2 × 12–15
-
Dumbbell Glute Bridge
2 × 12–15
-
Neutral-Grip Seated Dumbbell Press
2 × 12–15
-
Dead Bug
2 × 6
per side · breathe out as you move, lower back down
2
Glutes and chest
35 min · 5 exercises
⌄
Glutes and chest
35 min · 5 exercises
-
Dumbbell Romanian Deadlift
2 × 12–15
-
Seated Cable Row
2 × 12–15
-
Step-Up
2 × 10
per leg · a bench, step or sturdy chair
-
Incline Machine Chest Press
2 × 12–15
-
Side Plank
2 × 15 s
per side
3
Legs and posture
35 min · 5 exercises
⌄
Legs and posture
35 min · 5 exercises
-
Kettlebell Goblet Squat
2 × 12–15
a kettlebell or dumbbell at your chest
-
Lying Leg Curl
2 × 12–15
-
Hip Abduction Machine
2 × 12–15
-
Reverse Pec Deck
2 × 12–15
-
Alternating Leg Lowers
2 × 6
per leg
Week 2
Rhythm. Now 3 sets with the same weight. Rest until your breathing settles — about 60–90 seconds.
4
Squat and back
40 min · 5 exercises
⌄
Squat and back
40 min · 5 exercises
-
Leg Press
3 × 12–15
-
Lat Pulldown
3 × 12–15
-
Dumbbell Glute Bridge
3 × 12–15
-
Neutral-Grip Seated Dumbbell Press
3 × 12–15
-
Dead Bug
2 × 8
per side · breathe out as you move, lower back down
5
Glutes and chest
40 min · 5 exercises
⌄
Glutes and chest
40 min · 5 exercises
-
Dumbbell Romanian Deadlift
3 × 12–15
-
Seated Cable Row
3 × 12–15
-
Step-Up
3 × 10
per leg · a bench, step or sturdy chair
-
Incline Machine Chest Press
3 × 12–15
-
Side Plank
2 × 20 s
per side
6
Legs and posture
40 min · 5 exercises
⌄
Legs and posture
40 min · 5 exercises
-
Kettlebell Goblet Squat
3 × 12–15
a kettlebell or dumbbell at your chest
-
Lying Leg Curl
3 × 12–15
-
Hip Abduction Machine
3 × 12–15
-
Reverse Pec Deck
3 × 12–15
-
Alternating Leg Lowers
2 × 8
per leg
Week 3
Strength. Add a little weight to the main exercises. The last reps feel hard, but your form holds — and you still have 2–3 reps in reserve. This week each workout gets one more light exercise, plus a 4th day of easy cardio.
7
Squat and back
45 min · 6 exercises
⌄
Squat and back
45 min · 6 exercises
-
Leg Press
3 × 10–12
-
Lat Pulldown
3 × 10–12
-
Dumbbell Glute Bridge
3 × 10–12
-
Neutral-Grip Seated Dumbbell Press
3 × 12–15
-
Lateral Raise
2 × 12–15
-
Dead Bug
3 × 8
per side · breathe out as you move, lower back down
8
Glutes and chest
45 min · 6 exercises
⌄
Glutes and chest
45 min · 6 exercises
-
Dumbbell Romanian Deadlift
3 × 10–12
-
Seated Cable Row
3 × 10–12
-
Step-Up
3 × 12
per leg · a bench, step or sturdy chair
-
Incline Machine Chest Press
3 × 12–15
-
Cable Kickback
2 × 12–15
per leg
-
Side Plank
3 × 25 s
per side
9
Legs and posture
45 min · 6 exercises
⌄
Legs and posture
45 min · 6 exercises
-
Kettlebell Goblet Squat
3 × 10–12
a kettlebell or dumbbell at your chest
-
Lying Leg Curl
3 × 12–15
-
Hip Abduction Machine
3 × 12–15
-
Reverse Pec Deck
3 × 12–15
-
Tricep Pushdown
2 × 12–15
-
Alternating Leg Lowers
3 × 8
per leg
10
Cardio · incline walk
30 min · 1 exercise
⌄
Cardio · incline walk
30 min · 1 exercise
Easy cardio for your heart and stamina. Keep a pace where you can talk but not sing. Do it any day — even right after a strength workout.
-
Treadmill Incline Walk
1 × 30:00
or the elliptical or a bike
Week 4
Confidence. The same weights: if every set feels easy, add 1–2 reps or a little weight. After this stage, repeat the program with your new weights.
11
Squat and back
45 min · 6 exercises
⌄
Squat and back
45 min · 6 exercises
-
Leg Press
3 × 10–12
-
Lat Pulldown
3 × 10–12
-
Dumbbell Glute Bridge
3 × 10–12
-
Neutral-Grip Seated Dumbbell Press
3 × 12–15
-
Lateral Raise
2 × 12–15
-
Dead Bug
3 × 10
per side · breathe out as you move, lower back down
12
Glutes and chest
45 min · 6 exercises
⌄
Glutes and chest
45 min · 6 exercises
-
Dumbbell Romanian Deadlift
3 × 10–12
-
Seated Cable Row
3 × 10–12
-
Step-Up
3 × 12
per leg · a bench, step or sturdy chair
-
Incline Machine Chest Press
3 × 12–15
-
Cable Kickback
2 × 12–15
per leg
-
Side Plank
3 × 30 s
per side
13
Legs and posture
45 min · 6 exercises
⌄
Legs and posture
45 min · 6 exercises
-
Kettlebell Goblet Squat
3 × 10–12
a kettlebell or dumbbell at your chest
-
Lying Leg Curl
3 × 12–15
-
Hip Abduction Machine
3 × 12–15
-
Reverse Pec Deck
3 × 12–15
-
Tricep Pushdown
2 × 12–15
-
Alternating Leg Lowers
3 × 10
per leg
14
Cardio · incline walk
35 min · 1 exercise
⌄
Cardio · incline walk
35 min · 1 exercise
Easy cardio for your heart and stamina. Keep a pace where you can talk but not sing. Do it any day — even right after a strength workout.
-
Treadmill Incline Walk
1 × 35:00
or the elliptical or a bike
Want a program made just for you?
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