Less guessing. Less awkward wandering around. Get a simple workout based on your gym experience, plus a few tips to help you feel more comfortable getting started.
Free guide · About 1 minute
Let's find your starting point
Answer a few quick questions. Your selected experience level is what chooses your workout.
const workouts={ beginner:{title:"Complete beginner",time:"30–35 minutes",intro:"Your goal today is to learn the equipment, get comfortable moving and finish feeling like you could come back again.",items:[["Easy treadmill walk","5 minutes","—"],["Leg press","2 × 10","90 sec"],["Seated chest press","2 × 10","60–90 sec"],["Seated row","2 × 10","60–90 sec"],["Seated leg curl","2 × 10","60–90 sec"],["Lat pulldown","2 × 10","60–90 sec"],["Easy walk to finish","3 minutes","—"]],tips:["Choose a light weight that lets you control every repetition.","Move smoothly; don't rush or slam the weights.","Ask gym staff to show you how to adjust unfamiliar machines.","Finish each set feeling you could do another 3–4 good repetitions."],mission:"Learn five machines. You don't need to impress anybody."}, returning:{title:"Getting back into it",time:"35–40 minutes",intro:"Today's aim is to rebuild confidence and consistency. Start lighter than you remember lifting previously.",items:[["Treadmill or exercise bike","5 minutes","—"],["Leg press","2 × 12","90 sec"],["Dumbbell Romanian deadlift*","2 × 10","90 sec"],["Seated chest press","2 × 10","60–90 sec"],["Lat pulldown","2 × 10","60–90 sec"],["Seated leg curl","2 × 12","60–90 sec"],["Dumbbell shoulder press*","2 × 10","60–90 sec"]],tips:["Start lighter than you remember lifting previously.","Use dumbbells only if you're comfortable with the technique; otherwise ask for a suitable machine alternative.","Keep 3–4 good repetitions in reserve.","Don't try to make up for lost training time in one session."],mission:"Rebuild the habit, not your old personal bests."}, developing:{title:"Finding your feet",time:"40–45 minutes",intro:"You know some exercises; now you can practise following a structured session. Prioritise controlled technique.",items:[["Easy bike or treadmill","5 minutes","—"],["Goblet squat*","3 × 10","90 sec"],["Dumbbell bench press*","3 × 10","90 sec"],["Seated cable row","3 × 10","60–90 sec"],["Dumbbell Romanian deadlift*","2 × 10","90 sec"],["Lat pulldown","2 × 12","60–90 sec"],["Plank","2 × 20–30 sec","60 sec"]],tips:["Practise controlled technique before increasing weights.","Use a leg press instead of goblet squats if needed.","Use a chest press machine if you aren't comfortable with dumbbell bench press.","Keep your plank controlled rather than chasing a longer time."],mission:"Learn to follow a plan instead of wandering between machines."}, confident:{title:"Fairly confident",time:"45–55 minutes",intro:"This session offers more variety for someone who already understands basic gym equipment. Pick variations you can perform confidently.",items:[["Treadmill or bike","5 minutes","—"],["Goblet squat or barbell squat*","3 × 8–10","2 min"],["Dumbbell bench press*","3 × 8–10","90 sec"],["Romanian deadlift*","3 × 8–10","2 min"],["Lat pulldown or assisted pull-up","3 × 10","90 sec"],["Dumbbell shoulder press*","2 × 10","90 sec"],["Cable crunch*","2 × 12","60 sec"]],tips:["Choose a variation you can perform confidently and safely.","Use a goblet squat or leg press instead of a barbell squat if you don't already know the technique.","Use a weight that leaves around 2–3 good repetitions in reserve.","Don't take sets to failure just because you're following a new workout."],mission:"Train with purpose, not ego."} }; const form=document.getElementById('quizForm'); form.addEventListener('submit',e=>{ e.preventDefault(); const email=document.getElementById('email'); const err=document.getElementById('formError'); if(!email.checkValidity()){email.reportValidity();return} const level=new FormData(form).get('level'); const w=workouts[level]; const goal=new FormData(form).get('goal'); const confidence=new FormData(form).get('confidence'); const tips=w.tips.map(t=>`
Confidence tip: You don't need to know every machine. Start with the basics, read the machine instructions and ask gym staff for help with setup if you're unsure.
*For exercises marked with an asterisk, choose a suitable alternative or ask a qualified trainer for help if you're unsure about the technique.
Keep it simple
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Your mission: ${w.mission}
A quick note before you train
This cheat sheet provides general workout guidance based mainly on your selected gym experience. It isn't a fully personalised training programme, and the exercises may not be suitable for everyone's individual needs, abilities or medical circumstances. Start with manageable weights, use exercises you can perform safely, and seek appropriate professional advice if you have an injury, medical condition or are unsure whether an exercise is suitable for you.
