Nervous about starting? Here's exactly what to bring, what to do and what to expect in your first seven days.
Walking into a gym for the first time can feel intimidating — new machines, people who seem to know exactly what they're doing, and no idea where to start. Every single member at Mehran Fitness Planet felt that way once. This guide will take the guesswork out of your first week so you can walk in with confidence.
What to Bring. Comfortable workout clothes, proper trainers (not slippers or sandals), a water bottle, a small towel and a lock or your locker code. Eat a light meal or snack 1–2 hours before training so you have energy without feeling heavy.
Day 1: Get Your Bearings. Ask the front desk for an orientation and tell a trainer about your goals and any injuries or health conditions. Learn where the changing rooms, water and equipment are, and try a few machines with very light weight just to learn how they move.
Your First Workout Plan. Train three days in your first week, with a rest day between each session. A simple full-body routine works best: leg press or goblet squats, chest press machine, seated cable row, shoulder press machine and a plank. Do 2 sets of 10–12 reps for each exercise, finishing with 10 minutes of easy cardio.
Focus on Form, Not Weight. Your only job in week one is to learn the movements. Pick a weight you could lift a few more times than you actually do. Heavy lifting comes later — rushing it is the fastest route to injury and frustration.
Expect Some Soreness. Feeling stiff for a day or two after your first sessions is completely normal. It's called delayed onset muscle soreness (DOMS) and it fades as your body adapts. Light walking, stretching, water and good sleep all help. Sharp or joint pain is different — stop and tell a trainer.
Nobody Is Judging You. It might feel like everyone is watching, but most people are focused on their own workout. Experienced members remember being beginners too, and our trainers are there to help — asking questions is exactly what they want you to do.
Week Two and Beyond. Keep the same routine for 3–4 weeks and try to add a small amount of weight or a couple of reps each week. Once the movements feel natural, your trainer can build you a more structured program around your goals.
Quick Tips to Remember
- →Book an orientation with a trainer on day one
- →Train 3 days a week with rest days in between
- →Use light weights and focus on learning the movements
- →Write down every exercise, weight and rep count
Coach Ahmad
Head Strength Coach, Mehran Fitness Planet
Expert coach at Mehran Fitness Planet, Lahore. Dedicated to helping members achieve lasting fitness results through science-backed training and nutrition.
