New to the Gym? Here’s Your Game Plan

by | Mar 13, 2025 | Uncategorized

Here’s Your Game Plan

Your friend won’t stop talking about the gym—more energy, better sleep, increased confidence. You want in. So, you sign up.

Fast forward to today: You step into LA Fitness at 10 AM… and suddenly feel lost. What now? Where do you start? What if you look out of place?

I get it—I’ve been there. But here’s the truth: No one’s judging you. In fact, many gym-goers would love to help if you asked. But whether you do or not, I’ve got you covered. Here’s a simple game plan:

Step 1: Warm-Up (10–15 mins)

Think of this as preheating the oven before cooking. Warming up preps your body for movement and reduces injury risk.
✔ Loosen Up: Foam rolling or lacrosse ball for tight spots.
✔ Get Moving: Light jogging, cycling, or incline walking.
✔ Dynamic Stretches: Move through full ranges of motion related to your workout.

Step 2: Strength Training (45–60 mins)

This is where progress happens. Whether your goal is fat loss, muscle gain, or overall strength, here’s a simple structure:
Primary Lifts: Start with big movements (squats, deadlifts, presses).
Secondary Moves: More compound lifts that assist your main lifts.
Auxiliary Work: Targeted exercises for specific muscles.
Remedial Work: Mobility and injury-prevention exercises.

Beginner Breakdown:

  • Primary: 3–5 reps | 3–5 sets | 2–3 min rest
  • Secondary: 3–5 reps (3–5 sets) OR 6–8 reps (3–4 sets) | 90–120 sec rest
  • Auxiliary: 8–15 reps (2–4 sets) | 45–60 sec rest
  • Remedial: 13–20 reps (2–4 sets) | 30–45 sec rest

Step 3: Cool Down (5–10 mins)

Bring your heart rate down with controlled breathing, walking, and static stretching. This helps prevent soreness and aids recovery.

Need More Guidance?

If you have workout questions or want access to my exercise selection guide, just reply to this email or shoot me a message below.

Best,
Collis Stutzer
📩 coachstutzer@gmail.com

P.S. Your fitness journey starts with knowledge and action. So If this still does not make sense, copy and paste this newsletter into www.chatgpt.com and ask it to “Explain This Newsletter to me like I’m a first timer at the gym”