A simple guide for anyone who has never used a gym or is coming back after a break: your first visit, a plan for your first weeks, and how to train safely on your own.
Start with 2 or 3 full-body sessions a week, with a rest day in between.
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Use machines first, then add free weights after a couple of weeks.
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Start lighter than you think, and add weight only when your form is good.
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Warm up first, drink water, and stop if something hurts.
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Wipe the equipment and put the weights back when you're done.
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Follow a plan in our free workout app, and come back often.
Your first weeks
From your first visit to a steady routine.
Most beginner plans follow these steps. Move on only when a step feels easy, and go at your own pace.
1
Your first visit
Look around, learn the machines and leave feeling good.
What to do
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Pay at the front desk, put your things in a locker, and change into closed shoes.
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Warm up for 5 to 10 minutes on a bike or treadmill at an easy pace.
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Try 4 or 5 machines with a light weight. Most have a picture showing how to use them.
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Finish with a few minutes of easy cardio and some gentle stretches.
Ready to move on
You know where things are and how to set a machine's seat and weight.
2
Full-body basics
Weeks 1 to 2: train 2 or 3 times a week, with a rest day in between.
What to do
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Do one move for each big muscle group: leg press, chest press, seated row, shoulder press and a plank.
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Do 2 sets of 10 to 12 reps. Pick a weight you could lift 2 or 3 more times.
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Rest about a minute between sets, and move slowly and with control.
Ready to move on
Every move feels smooth, and you're only a little sore the next day.
3
Add free weights
Weeks 3 to 6: keep 2 or 3 full-body sessions a week.
What to do
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Swap some machines for dumbbells: goblet squat, dumbbell row, dumbbell bench press.
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Do 3 sets of 8 to 12 reps.
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When you can do every rep with good form, go up one step. Our dumbbells go up in 2.5 kg steps.
Ready to move on
You go up a little in weight every week or two, and your form stays the same.
4
Make it a habit
Week 7 onwards: a routine you can keep for years.
What to do
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Follow a plan, and write down what you lift so you know what to beat next time.
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Add cardio on other days: brisk walking, the bike, the rower or the stair climber.
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Every few weeks, take an easier week so your body can recover.
Ready to move on
The gym is part of your week. Now you can pick a goal, like strength, fitness or weight loss.
Tips
Training on your own, and training with others.
There are no trainers at Caracol, so here is what helps beginners most, and how to share the gym well.
For your first few visits
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Feeling nervous at the start is normal. Everyone was new once.
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Come with a friend if you can. It's more fun, and you'll keep coming.
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Learn the move with a light weight first, then add weight.
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Write down what you lift, or log it in the workout app.
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Being a little sore for a day or two is normal. Sharp pain is not.
Gym manners
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Wipe down the bench or machine when you're done.
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Put the dumbbells and plates back where they belong.
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Let others use a machine between your sets, and ask before you take a bench.
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Lower the weights slowly. Don't drop them.
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Keep your phone calls and music quiet.
For parents of teens
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Come with your teen for the first visits, and stay nearby.
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Start with bodyweight moves and light weights, and focus on good form.
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Teens need to move every day. The WHO advises muscle and bone exercise 3 days a week.
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Avoid very heavy lifts until they have learned good form.
The gym has no minimum age, but we don't recommend it for young children, and teens may need an adult with them.
Train safely
A little activity helps, and more helps more.
The WHO advises adults to do 150 to 300 minutes of moderate activity a week, and to strengthen all the main muscles on at least 2 days.
Warm up first
Five to ten minutes of easy cardio gets your heart and joints ready.
Drink water
Phnom Penh is hot. Bring a bottle and sip between sets.
Stop if something feels wrong
Stop and rest if you feel chest pain, dizziness or sharp pain in a joint.
Check with a doctor first
Talk to a doctor before you start if you have a heart condition, high blood pressure or an injury, if you're pregnant, or if you haven't exercised in years.
Our free workout app plans your workouts, shows a short video of each exercise, and remembers what you lifted. It's in early preview, and it works on your device.