Beginner strength program: your first session in a private gym

Before you start

The advantage of a private gym for a beginner is considerable: no outside eyes, no pressure, the right to make mistakes in a supportive environment. You can take the time to understand each movement without feeling watched.

Warm-up (10 minutes)

Start with 5 minutes on the treadmill at moderate pace, then perform joint rotations (shoulders, hips, ankles) and some bodyweight squats to activate muscles.

The full-body program

Goblet squat — 3 sets of 12

Hold a dumbbell against your chest. Lower by bending your knees, back straight, until your thighs are parallel to the floor. Push back up through your heels.

Dumbbell bench press — 3 sets of 10

Lying on the bench, a dumbbell in each hand. Lower elbows to 90° then push up. Use light weights to master the trajectory.

Single-arm row — 3 sets of 10 per side

One knee and hand on the bench, the other hand holds the dumbbell. Pull your elbow toward the ceiling while squeezing the shoulder blade. Control the descent.

Shoulder press — 3 sets of 10

Standing or seated, push dumbbells overhead without excessive lower back arching.

Plank — 3 sets of 30 seconds

On forearms, body aligned from head to feet. Brace your abs and hold position.

Cool down

Finish with 5 minutes of gentle stretching focusing on worked muscle groups. The Bluetooth speaker is your ally: a calm playlist aids recovery.