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LIFT OFF
A BEGINNER’S GUIDE
TO GAINS
Lift Off: A Beginner’s Guide to Gains

Start strong with Lift Off, an introductory workout focused on basic lifts to build your strength and confidence in the gym.

Frequency
3

TIMES
PER
WEEK

Duration
45 - 60

MINS
PER
SESSION

Components

WARM UP
STRENGTH TRAINING
COOL DOWN

10-Minute Warm up

A gentle start to increase your heart rate and loosen the muscles.

Treadmill Walking or Light Cycling
Spend 5 minutes at a light pace to get your heart rate up.

Dynamic Stretches
Follow up with leg swings, arm circles, and torso twists to prepare your muscles for the workout.

STRENGTH TRAINING
30 - 40 MINUTES
Day 1
Upper Body

Focus on major muscle groups in the upper body.