Getting started with strength training can feel overwhelming—especially if you’ve never stepped foot in a gym. Where do you start? What exercises should you do? How do you avoid injury or embarrassment?
The truth is: you don’t need to know everything on day one. You just need a clear, supportive path that builds your confidence, skills, and strength step by step.
This roadmap walks you through a complete beginner journey—starting with bodyweight training and leading all the way to barbell lifts and muscle-building routines. And the best part? You can do it all using Volym’s 4-part beginner program series. Each program is just 3 days per week and gets you ready for the next level.
✅ Step 1: Build Confidence with Bodyweight Basics
Program: Getting Started: Basic Movement
No equipment. No gym. Just movement.
This first phase is about getting your body moving consistently and safely. You'll focus on:
- Learning how to squat, push, and stabilize your core
- Building coordination and control with simple exercises
- Establishing a 3-day training routine you can stick to
🎯 Perfect for: People who are brand new, training at home, or feeling overwhelmed by the gym.
✅ Step 2: Get Comfortable in the Gym
Program: Building Confidence: Light Gym IntroMix bodyweight exercises with beginner machines and light equipment.
Now that you’ve built a foundation, it’s time to introduce more resistance and explore your gym environment. This phase helps you:
- Get familiar with basic gym machines
- Combine home and gym training options
- Strengthen your form without heavy weights
🎯 Perfect for: Beginners ready to take that first gym step without feeling lost.
✅ Step 3: Learn to Lift with Control
Program: Gaining Control: Machine TrainingYou’re training with intention now—with machines, cables, dumbbells, and core work.
Here, you’ll focus on:
- Better form and movement control
- Targeting full-body strength with safe, consistent equipment
- Understanding how to progress with reps, tempo, and rest
🎯 Perfect for: People who want more structure and confidence in the gym, or who are returning after time away.
✅ Step 4: Train Like a Regular—With Real Muscle Goals
Program: Going All In: Big Lifts & Muscle
Barbells, dumbbells, machines, cables—the full gym experience.
This final step brings everything together. You’ll:
- Learn how to squat, press, and deadlift with a barbell
- Use machines and accessories to maximize muscle development
- Train with progressive overload and real intent
🎯 Perfect for: Anyone ready to chase strength and muscle gains with confidence.
🧭 Which Level Should You Start With?
Don’t worry about doing it “perfectly.” Start with the level that feels most doable right now:
- New to exercise? → Start with Basic Movement
- Gym-shy but curious? → Try Light Gym Intro
- You’ve dabbled before? → Go with Machine Training
- Ready for more? → Dive into Big Lifts & Muscle
Every program is designed to be approachable, motivating, and progressive.
🔁 Ready to Begin?
Head over to the Programs tab in Volym and pick your starting point. You’ve got 3 days a week, simple guidance, and a clear path forward.
🧠 Consistency is your superpower. We’ll help with the rest.
Let’s go 💪