Beginners
10 posts on beginners.
·5 min readHow long until you see results from the gym?
A realistic timeline for gym results, what changes in week one, what shows up at eight weeks, and why the scale is the least useful signal of all.
·7 min readSquat, bench, deadlift: a beginner's form checklist for the big three
A plain-language form checklist for the squat, bench press and deadlift: the setup cues, the common beginner mistakes, and how to add weight safely.
·7 min readStrongLifts 5x5 vs Starting Strength vs 5/3/1: which beginner program fits you
A fair comparison of StrongLifts 5x5, Starting Strength and 5/3/1: how each one progresses, who each suits, and how to pick your first barbell program.
·6 min readHow to keep your January gym resolution past week three
Most gym resolutions die in week three. Here's why that happens and the honest, boring systems that keep you training long after motivation fades.
·8 min readFirst time at the gym? A no-anxiety walkthrough for beginners
Gymtimidation is real. Here's a step-by-step walkthrough of your first week, what to wear, where to look, which machines to use, and how to leave feeling capable rather than overwhelmed.
·8 min readNo-equipment home workout that actually builds muscle (yes, really)
You don't need a gym, a barbell, or even resistance bands to build meaningful strength and muscle. Here's a full home routine grounded in 2017–2024 hypertrophy research.
·7 min readFirst week at the gym without anxiety
Conquer gym anxiety! Learn what to bring, wear, and do for your first gym visits. Discover a simple workout, why no one's watching, and how Ascend Fitness guides your journey.
·6 min readGym anxiety checklist for your first three visits
Overcome gym anxiety with our 3-visit checklist for beginners. Learn what to do, wear, and bring for your first three gym experiences and conquer intimidation. Ascend Fitness guides your journey.
·6 min readHow to onboard your non-lifting partner to strength training
Struggling to get your partner into strength training? Cut the jargon, start small, and empower them. Discover a simple 4-exercise plan and how Ascend Fitness removes the intimidation.
·8 min readYour first compound lift as a beginner
Absolute beginner to compound lifts? Discover the honest sequencing for safe, effective strength. Prioritise technique over load and build lasting habits with Ascend Fitness.