Where to Start in the Gym

Where to Start in the Gym: A Beginner’s Guide to Lifting with Confidence

Walking into the gym for the first time can feel like stepping into a foreign country—machines everywhere, free weights clanking, and people moving with purpose while you’re standing there wondering where to even begin. If this sounds familiar, you’re not alone. Every strong, confident woman in the gym today once felt exactly how you feel right now. The good news? You don’t have to figure it out on your own. Muscle Mommy Co. is here to help you go from feeling lost to lifting with confidence.

Step 1: Set Your Goals

Before you start lifting, ask yourself: What do I want to achieve? Whether you’re looking to get stronger, build muscle, tone up, or just feel more comfortable in your body, knowing your goals will help guide your workouts. Strength training is the key to all of these, and we’re here to help you do it right.

Step 2: Start with the Machines

If the free weight section feels intimidating, start with machines. They’re designed to guide your movement, helping you learn proper form while building strength. Some of the best beginner-friendly machines include:

• Leg Press – Great for working your legs without needing to learn barbell squatting just yet.

• Lat Pulldown – A key movement for upper body strength and posture.

• Chest Press – Helps build upper body strength and introduces you to pressing movements.

• Seated Row – A great way to strengthen your back (which is often neglected!).

Machines build confidence and strength so you can transition into dumbbells and free weights when you’re ready.

Step 3: Master the Basics with Dumbbells

Once you feel comfortable with machines, it’s time to introduce dumbbells. They help engage stabilizing muscles and provide a more natural range of motion. Some foundational exercises include:

• Goblet Squats – A great lower-body movement that also strengthens your core.

• Dumbbell Deadlifts – Helps build posterior chain strength while improving posture.

• Overhead Shoulder Press – Develops upper body strength and confidence with pressing movements.

• Bent-Over Rows – Essential for a strong back and better posture.

Start with light weights and focus on form—good habits now will prevent injuries later!

Step 4: Follow a Program (So You’re Not Just Guessing)

One of the biggest mistakes beginners make is wandering around the gym without a plan. Instead of randomly picking exercises, follow a structured program that ensures you’re hitting all muscle groups, progressing week by week, and actually seeing results. That’s exactly why Muscle Mommies in Training exists—to give you step-by-step guidance, easy-to-follow videos, and a structured program designed for beginner lifters.

Step 5: Show Up Consistently & Trust the Process

Strength doesn’t come overnight, but confidence grows with every workout. Keep showing up, celebrate small wins, and trust that the work you’re putting in is building the strong, confident version of yourself that you’re here to create. You’ve got this! And Muscle Mommy Co. has got you. 💪

Ready to take the guesswork out of lifting and actually feel strong and confident in the gym? Join our beginner-friendly program today and start lifting like a pro—without the intimidation.