Gym Basics
A Beginners Guide
As a beginner, starting your fitness journey can feel overwhelming. This is especially true if you’re stepping into a gym for the first time. You’ve probably heard terms like “reps and sets” thrown around, but what do they actually mean? Don’t worry, because we’re breaking it down in a simple, neurodivergent-friendly way to help you feel confident and in control.
If you would like to download the not so typical fitness guide (where you can save it to your phone or even print it out for ease) you can access the same one that personal training clients get. P.S - it’s free for you too! Scroll to the bottom of the page to request it.
Reps and Sets
Reps (Repetitions):
A “rep” is one complete movement of an exercise. For example:
One squat = 1 rep
Sets:
A “set” is a group of reps performed without stopping. For example:
10 squats in a row = 1 set of 10 reps
3 sets of 10 reps = 30 squats total, with breaks in between each set
Reps are the individual steps you take during your workout. Sets are the groups of these steps. Understanding reps and sets as a beginner is key to structuring a workout that works for you.
Why Are Reps and Sets Important for Beginners?
Reps and sets help structure your workout so you can:
Build strength and endurance.
Track your progress over time.
Avoid overworking or underworking your muscles.
How Many Reps and Sets Should You Do?
This is a big question, and the answer really depends on this your fitness goals:
For Strength: Aim for 4–6 reps per set with heavier weights. Do 3–5 sets.
For Muscle Growth (Hypertrophy): Aim for 8–12 reps per set with moderate weights. Do 3–4 sets.
For Endurance: Aim for 12–20 reps per set with lighter weights. Do 2–3 sets.
If you’re just starting out, focus on 8–12 reps for 2–3 sets of each exercise. This range is a great place to build confidence and consistency.
What Weight Should You Start With?
Selecting a weight to start with can feel overwhelming. The best advice is this: start light. You can always increase the weight if it feels too easy. Selecting starting weights will be covered in future blogs. For now, just trust that it will get easier. You'll begin to know which ones to start with the more you do it.
3 Top Tips for Tracking Progress
Keep It Simple: Use a notebook, app, or printable tracker to record your workouts. Write down the exercise, reps, and sets you complete each session.
Build Gradually: Start with a comfortable number of reps and sets. As you get stronger, add a few more reps or an extra set.
Celebrate Small Wins: Every extra rep or set is progress. It’s not about perfection—it’s about showing up and doing your best.
Weight Plates
If you’ve ever stepped into a gym and wondered why there are different types of weight plates, trust me you’re not alone. Some people will train in gym for years and never take time to find out why they are different sizes when the weights are the same.
When I think about chain gyms in the UK, such as PureGym, JD Gyms and The Gym Group, there are some weight plates that are all black (even varying weights) while others are brightly coloured and despite varying in weight they are the same diameter. But, why? Well, it’s a common question, especially for those who are new to the gym or to weightlifting.
Different Weight Plate Purposes
So yes, 5kg is 5kg whether it is a bigger or smaller plate and I suppose, while they might look different, their function is largely the same—but there are key distinctions that can impact your training. Let’s break it down.
Standard Gym Plates (same colour, varying in SIZE)
These are often black weight plates which you’ll see around the gym. They are cast iron plates and are often rubber-coated. These are the most common type of weight plates used in commercial gyms. They are designed to fit standard barbells and are typically found near squat racks, Smith machines, and plate-loaded machines. Essentially, these will be found anywhere that weight plates are needed but do not need to touch the floor within a movement.
Key Features of Standard Weight Plates:
Rubber-Coated: Helps protect floors, barbells, and the plates themselves from damage.
Used for General Strength Training: Commonly loaded onto barbells for squats, deadlifts, and bench presses.
Less Bounce: Because they are not designed for Olympic-style lifting, they have minimal bounce when dropped.Come in Different Sizes: Typically range from 1.25kg to 25kg.
These plates are ideal for most strength-based exercises and machine use but aren’t designed for Olympic-style lifts where the barbell is frequently dropped.
Olympic Bumper Plates (same DIAMETER - varying thickness)
The brightly coloured plates in the gym are Olympic bumper plates. These will all be the same ‘size’ no matter the weight - the diameter will be the same but the width will vary with the weights. This means that you can use colour OR thickness to determine the weight. Vague, I know but some of the plates are all the same colour so I’m trying to cover all the bases here. These are specifically designed for lifts where the barbell may be dropped, such as deadlifts, cleans, and snatches.
Key Features of Olympic Weight Plates
Made of dense rubber so unlike black plates, these are solid rubber, which means they absorb impact better and won’t damage the floor when dropped/lowered quick with height.
Some gyms will have them all the same colour, but there is standardised colour coding for weightlifting competition: This follows Olympic weightlifting standards:
Green – 10kg
Yellow – 15kg
Blue – 20kg
Red – 25kg
Uniform size means that all bumper plates, regardless of weight, are the same diameter (450mm) to ensure consistent bar height from the floor. Remember that these weight plates are designed for dropping. They are made for olympic lifts, so they can be dropped safely without damaging the bar or floor.
These plates are most commonly used in lifting platforms and free weight areas, where you’ll see people doing Olympic-style lifts or deadlifts.
Using Different Plates
For general strength training, standard plates are absolutely fine. They’re easy to use on plate-loaded machines and barbell exercises like squats and presses.
If you’re doing lifts where the bar needs to be at a consistent height from the floor—such as deadlifts or Olympic lifts—coloured bumper plates are the better option. If you’re unsure, check if the exercise you’re doing involves dropping the bar, and choose accordingly.
At many gyms, both types of plates are available, so understanding their differences can help you feel more confident when selecting your weights.
If you’re new to lifting, don’t be afraid to ask a personal trainer (like me!) for guidance on how to use different weights correctly. Knowing which plates to choose will help you train more effectively and build confidence in the gym.
What Weight are Barbells?
So you’ll be glad to hear that barbells are simple. Not. They’re not really, at all. At least to me. Even now I often go to many before selecting what I need and sometimes it is hard to tell the difference because they can be subtle. Always check the ends though because sometimes they will have the weight stamped which is super helpful! In general, follow this for working out which ones are which and go from there. Good luck!
1. Standard Olympic Barbell (20kg / 44lbs)
Length: ~7ft (2.2m)
Grip Diameter: ~28-29mm
Key Features:
Most common barbell in the gym
Used for squats, deadlifts, bench presses, and Olympic lifts
Has knurling (textured grip) and rotating sleeves (where the plates sit)
Best For: Heavy lifting, powerlifting, general strength training
2. Women’s Olympic Barbell (15kg / 33lbs)
Length: ~6.5ft (2.01m)
Grip Diameter: ~25mm (thinner for smaller hands)
Key Features:
Shorter and lighter than a standard Olympic bar
Ideal for Olympic weightlifting
Rotating sleeves for smooth movement
Best For: Olympic lifts, beginners, those who prefer a lighter bar
3. Short Barbell (10-15kg / 22-33lbs yes.. the weight varies!)
Length: ~5ft (1.5m)
Grip Diameter: Similar to Olympic bars
Key Features:
Smaller and more compact, ideal for limited space
Lighter than standard Olympic bars
Can be used for a variety of lifts
Best For: Overhead presses, rows, smaller-framed lifters, home gym setups
4. EZ Curl Bar (10-12kg / 22-26lbs more variation I’m afraid!)
Length: ~4ft (1.2m)
Grip Diameter: Varies, designed for comfort
Key Features:
Curved shape reduces wrist strain
Designed for arm exercises
Lighter and easier to handle
Best For: Bicep curls, tricep extensions, upper body isolation
5. Fixed-Weight Barbells (10-45kg / 22-99lbs)
Length: Shorter than Olympic bars (~3-5ft)
Grip Diameter: Varies
Key Features:
Weight is pre-set, no need to load plates
Typically used for quick, efficient workouts
Best For: Overhead presses, curls, rows, simple barbell movements
6. Smith Machine Bar (~15kg / 33lbs, varies by gym)
Length: ~7ft
Grip Diameter: Similar to Olympic bars
Key Features:
Fixed movement path for controlled lifts
Counterbalanced, so it feels lighter than a free barbell
Best For: Squats, bench presses, lunges, assisted strength training
Pro Tip: Always check the weight of the bar before lifting—it’s easy to grab the wrong one!
Want more guidance? Check out my YouTube channel for workout demos and tips! Remember this:
Your Fitness Journey, Your Rules
There’s no ‘right’ way to work out. But, there is a way that makes you feel confident, comfortable, and strong. So go at your own pace, try different things, and celebrate every small step toward feeling good in your body. Have any questions? Reach out here or leave a comment below.
We are all different and I’d love to hear how you’re making fitness work for you! If you want your own free gym basics guide, complete this form:
