How to Start Strength Training at Planet Fitness as a Beginner

Whether you want to build muscle, maintain your strength as you age, or simply feel more confident in your body, strength training is one of the best habits you can develop. And if you’re new to lifting weights, Planet Fitness can be a good place to start.

Of course, walking into a gym full of unfamiliar machines and equipment can feel intimidating, especially if you’ve never followed a strength training routine before. The good news is that Planet Fitness offers beginner-friendly equipment, free training at participating locations, and guided workouts to help you get comfortable.

Not sure where to begin? Here’s how to take advantage of the gym’s resources, learn the equipment, and gradually build a strength training routine that works for you.

What Strength Training Means at Planet Fitness

Strength training involves exercises that challenge your muscles, helping you build and maintain strength over time. According to the CDC, lifting weights is one example of a muscle-strengthening activity.

At Planet Fitness, you’ll find several ways to get started, including weight machines, dumbbells, cable towers, and a circuit that combines strength training with cardio. Some locations also have Smith machines and barbells, although you don’t need to use them right away.

The CDC recommends gradually increasing weight and repetitions as you get stronger, which aligns with Planet Fitness’s advice to start with lighter weights and build up over time.

Most importantly, you don’t need a Black Card membership to access the beginner resources below. Free in-club training is included with Classic memberships at participating locations, although availability varies by club.

If you’re not sure where to begin, scheduling a Design Your Own Program session is a great first step.

During this session, you’ll meet with a certified trainer who will ask about your fitness goals, exercise experience, and medical background. From there, they’ll help you put together a workout program suited to your needs.

This can be especially helpful if you’re returning to exercise after a long break or have certain physical limitations to consider. Rather than wandering around the gym wondering what to do, you’ll have a plan to follow.

You can schedule a session through the PF App, your club’s website, or the front desk. According to Planet Fitness, it’s included with your membership.

Having a workout plan is helpful, but knowing how to use the equipment is just as important.

Planet Fitness offers trainer-led introductions to the gym’s strength and cardio machines, giving you a chance to learn how everything works before jumping into a workout.

You’ll learn practical details like how to adjust a machine’s seat, select an appropriate weight, and position your body for different exercises.

If you’ve already created a personalized workout plan, ask the trainer to walk you through the specific machines you’ll be using. It’s also a great opportunity to ask questions without feeling rushed.

A little guidance upfront can make your next solo gym visit feel much more manageable.

If you’re looking for a simple workout that doesn’t require much planning, Planet Fitness’s 30-Minute Express Circuit is worth trying.

The circuit includes 10 strength training machines alternating with 10 cardio-step stations, giving you a combination of resistance exercise and cardiovascular activity.

A timed light system tells you when to exercise and when to switch stations. You’ll work for 60 seconds during the green light, then have 30 seconds during the red light to move to the next exercise.

Each machine also features instructions and QR codes linking to demonstration videos, so you can check how to perform the movement.

The entire workout takes about 30 minutes, making it a convenient option when you’re short on time.

One thing to keep in mind is that the circuit follows a set pace. If you’d rather take your time learning individual exercises, you may prefer working with a trainer or practicing on the main gym floor first.

Once you’ve gotten a little more comfortable with the equipment, consider signing up for a small-group strength training session.

These sessions are led by certified Planet Fitness trainers and give you an opportunity to practice exercises with guidance while working alongside other members.

Depending on your location, sessions may focus on specific muscle groups, with formats such as Chest and Biceps, Back and Triceps, Legs and Shoulders, or Core.

They’re a good option if you enjoy having some structure and accountability but don’t necessarily want a one-on-one training session.

Class offerings and schedules vary by location, so check the PF App or ask your home club what’s available. Group sizes are limited, and spots may be offered on a first-come, first-served basis.

Since Planet Fitness doesn’t allow outside personal trainers, these in-club sessions are also a convenient way to get coaching as part of your membership.

Even after a trainer shows you how to use a machine, it’s normal to forget a few details.

That’s where Planet Fitness’s Scan and Learn feature comes in handy.

Many machines have a QR code you can scan with the PF App to pull up a short instructional video showing how to use that particular piece of equipment.

It’s an easy way to refresh your memory, especially when you’re working out alone and aren’t quite sure how to adjust a machine or perform an exercise.

The app also includes a Workouts tab with training videos for different fitness levels, from beginner to advanced.

While Planet Fitness offers a larger PF+ workout library through its Black Card membership, you don’t need to upgrade to access the basic tutorials and start building your routine.

Once you’re familiar with the equipment, you can start following a more independent workout routine.

Planet Fitness offers a beginner workout plan that spreads your first week of exercise across three gym visits, giving you a chance to try different movements without doing too much at once.

Here’s what the plan looks like:

• Visit one: Cardio. Start with an easy cardio session using a machine of your choice, such as a treadmill or stationary bike.

• Visit two: Lower body. Focus on exercises like box squats, stationary lunges, calf raises, and glute bridges, performing 3 sets of 10 to 20 repetitions each.

• Visit three: Upper body. Try exercises such as lat pulldowns, high planks, and dumbbell chest presses for 3 rounds.

The plan also recommends warming up and cooling down, which can be as simple as walking on a treadmill for 3 to 5 minutes.

As you get stronger and more comfortable with the exercises, you can gradually increase the weights or repetitions.

There’s no need to rush the process. Starting with a few manageable workouts each week gives you time to learn proper technique and establish a routine you can stick with.

What to Know Before You Get Started

Before heading to the gym, there are a few things worth keeping in mind.

First, not every Planet Fitness location offers exactly the same training sessions or equipment. Free training is available at participating clubs, and class schedules are determined locally. It’s worth checking with your home club before planning your first visit.

You’ll also want to familiarize yourself with a few basic gym etiquette rules. Wipe down equipment after using it, be mindful of other members waiting for machines, and wear appropriate athletic shoes.

Planet Fitness also has its well-known Lunk Alarm, which is intended to discourage disruptive behavior like intentionally dropping weights or excessive grunting.

Finally, pay attention to how your body feels. Some muscle fatigue is normal when you’re starting a new exercise routine, but sharp or unusual pain is a sign to stop and reassess.

You don’t need to lift heavy weights or push yourself to exhaustion to make progress. Learning proper form and gradually building strength is a much better approach.

The Bottom Line

Starting strength training can feel overwhelming, but you don’t have to figure everything out on your own.

Planet Fitness offers several beginner-friendly resources to help you get started, from personalized workout plans and equipment demonstrations to guided circuits and small-group training sessions.

Start by learning a few basic exercises, ask for help when you need it, and focus on showing up consistently rather than doing everything perfectly.

Over time, the machines that once seemed intimidating will start to feel familiar, and you’ll have a strength training routine you can feel confident following.

The post How to Start Strength Training at Planet Fitness as a Beginner appeared first on Clean Plates.

Related Headlines

Read more at Clean Plates