Beginners should aim for 45 minutes to an hour per session, around 3 to 4 times a week. It’s important to focus on quality over quantity and allow time for rest and recovery.

On your first visit, familiarize yourself with the gym equipment, start with a dynamic warm-up, and try basic exercises like bodyweight squats, push-ups, and treadmill walking. Don’t hesitate to ask trainers for guidance.

The best gym routine depends on your goals. For muscle gain, focus on strength training with progressive overload. For weight loss, combine cardio and resistance training. A well-balanced plan includes warm-up, strength training, cardio, and cool-down exercises.