Beginner’s Guide
Congratulations! You’ve just taken one of the best steps for your health, wellbeing, and longevity. Whether you want to lose weight, get stronger, improve your fitness, or simply enjoy some time for yourself, you’re in the right place.
Beginner’s Guide
Beginner’s Guide
Basic orientation in the gym and an overview of each zone.
Tips on how to start training smart — and what not to forget.
Ten rules for beginners.
Training and nutrition fundamentals to help you reach your goals.
Where to find what:
gym zones
Cardio zone
Ideal for warming up, improving fitness, and burning calories. You’ll find treadmills, bikes, air bikes, rowing machines, and steppers.
GOAL
Stronger heart, better circulation, overall endurance.
TIP
Great as a standalone workout or as a complement to strength training.
Gym
Selectorized & Plate-Loaded Machines
A safe space for beginners—machines guide your movement along a set path, lowering the risk of errors and helping you target the right muscles. You can set the resistance precisely to your level and track progress more easily.
GOAL
Build foundational strength, rehab, or isolate specific muscle groups.
TIP
Excellent for controlled, effective strength work.
Free Weights Area
Training with dumbbells and barbells builds strength, stability, and coordination.
GOAL
Natural range of motion, balanced engagement of the whole body, correcting muscle imbalances.
TIP
Ideal for strength, endurance, and technique.
Functional Zone
Space for bodyweight and tools — TRX, kettlebells, medicine balls, resistance bands, barbells, etc.
GOAL
Comprehensive development of strength, balance, mobility, and conditioning.
TIP
Perfect for circuits, bodyweight work, power/dynamic sessions, and injury prevention.
Group Class
Studios
At Form Factory you’ll find classes for all levels and goals—included in your membership and always led by experienced instructors. A great start if you’re unsure what or how to train.
GOAL
Motivation, support, energy, and a friendly atmosphere.
TIP
Pick classes based on your current needs—cardio, strength, relaxing, or dance.
Relax Zone
Sauna, steam room, or loungers—depending on your Form Factory club’s amenities.
GOAL
Muscle relaxation, recovery, stress reduction.
TIP
Treat yourself to well-earned relaxation after every workout.
Training
with a Trainer
On your first visit, a trainer will happily show you around, explain everything, and answer your questions.
Within the STARTER PACK, you have 2 trainer sessions—an initial consultation with InBody measurement + a tailored training session.
Tips for starting smart
and what not to forget
Tips on how to start exercising
- Start with a trainer on day one
You’ll learn your current condition, strengths and weak spots, proper technique, and how to use equipment. - Join group classes
They’re in almost every club and included in your membership. Clear plan, instructor oversight, motivation, and habit-building. Use them on their own or as a complement to a gym plan. - Start gradually—less is more
2–3× per week for 45–60 minutes is plenty at first. Build the habit and master technique. Too much too soon = risk of overload, fatigue, or losing motivation. - Focus on the basics
Squats, push-ups, rows, lunges—even without weight. Technique, stability, and range of motion first. - Train the whole body
Strong legs, back, and core are the foundation. Don’t stick only to “favorites” like biceps or abs—your body works as a system. - Be consistent
Sustainable, regular training beats a hot start followed by a month-long break.
Ten Rules
for Beginners
Do you have a goal?
We’ll help you reach it!
Each of us has different motivations and expectations. Some want to lose weight, others want to get stronger, and some simply want to age actively and pain-free. In general, however, most beginners to the gym fit into three main categories:
I WANT TO
LOSE WEIGHT
I WANT TO
GAIN MUSCLE
I WANT
MOVEMENT FOR HEALTH
I WANT TO
LOSE WEIGHT
Core Principles
- You can set and track the basics easily with online calorie calculators or apps.TIP: Get your basal metabolic rate with an InBody scan—included in your membership.
- Add as much natural movement as possible (walking, stairs, standing).
- Train regularly (ideally a mix of strength and endurance).
- You don’t need a perfect diet, but limit ultra-processed foods..
- Prioritize protein (min. 1.2 g/kg body weight)..
- Track body measurements rather than just scale weight—muscle gain may increase weight.
- Be patient—results take time.
- Don’t use exercise as “punishment.” You don’t have to “earn” your food.
What to eat when you’re starting and want to lose weight
Training is great—but you need the right fuel. To lose weight you need a calorie deficit—slightly less energy in than out. That doesn’t mean starving.
Nutrition pillars for beginners
- Ensure adequate fluid intake (~0.03–0.04 L/kg body weight daily.).
- Provide energy through a balanced diet.
- Include protein for recovery and muscle retention.
- Don’t forget vitamins, minerals, and fiber.
- Don’t label foods “good” vs “bad.” Context and amounts matter.
- Limit ultra-processed foods, sweets, and sugary drinks. Avoid extreme diets and “miracle” products.
Plate composition (each main meal):
Plate Balance
Proteins
- The fundamental pillar of nutrition.
- Support fat burning, protect muscle, and keep you full.
- Aim for 1.2–2.0 g/kg of ideal body weight per day.
- Sources: meat, eggs, dairy, tofu, legumes, protein powder, etc.
Carbohydrates
- Your primary energy source for mental and physical performance. Include them regularly, but prioritise complex sources.
- Examples: rice, potatoes, whole-grain pasta, oats, quinoa, rye bread, etc.
Healthy Fats
- Essential for the absorption of fat-soluble vitamins and proper hormone function.
- Examples: nuts, avocado, extra-virgin olive oil, seeds, etc.
Vegetables & Fruit
- A source of fibre, vitamins, and minerals.
- Enjoy them with every meal! The WHO recommends five portions of fruit and vegetables per day.
Hydration
- Monitor urine colour — it should be pale yellow.
- Drink steadily throughout the day, not just during sport.
- Avoid sugary drinks, alcohol, and energy drinks.
- Good choices: water, lightly mineralised water, tea.
Weekly Training Plan — Weight Loss
- 2× strength training (full body; gym or group classes)
- 1–2× cardio (brisk walking, cycling, group class)
- Daily light activity (walking, stairs, mobility work)
Summary
- Create a mild calorie deficit (about 300–500 kcal/day).
- Prioritise adequate protein and plenty of vegetables.
- Eat regularly (at least 3 main meals per day).
- Meal-prep so hunger doesn’t catch you off guard.
- Prefer home-cooked meals over processed foods and restaurants.
- Snacks as needed based on your daily schedule.
- Watch for hidden calories — cooking oils/fats, sugary drinks, etc.
- Differentiate hunger vs. cravings.
- Nutrition shouldn’t be stressful — balance and consistency are key.
I Want to
Build Muscle
and Get Stronger
Muscle growth isn’t just for the young — the need to maintain adequate muscle mass increases with age to preserve mobility and overall function.
Core Principles
- Stay in a mild calorie surplus.
You can set and track basics easily with online calorie calculators or apps.TIP: Find your basal metabolic rate with an InBody assessment — it’s included in your membership. - Follow a regular, progressive strength programme.
- Prioritise technique, adequate recovery, and quality sleep.
- Be patient — don’t give up if you don’t see results immediately.
What to Eat When You’re Starting Out and Want to Gain Muscle
Starting training is a great step — but it won’t work without the right fuel. Nutrition affects your energy, results, and overall wellbeing. To build muscle you need a calorie surplus — eating more than you expend, but smartly. The key is quality protein, complex carbohydrates, and sufficient overall energy.
Nutrition Basics for Beginners
- Ensure adequate fluid intake (min. 0.03–0.04 l/kg body weight per day).
- Provide steady energy through a balanced diet.
- Top up protein to support recovery and muscle growth.
- Don’t forget vitamins, minerals, and fibre.
- Avoid labelling foods as good vs bad — context and quantity matter.
- Skip extreme diets and “miracle” products.
Build Each Main Meal Like This
Plate Balance
Proteins
- The fundamental pillar of nutrition.
- Support fat burning, protect muscle, and keep you full.
- Aim for 1.5–2.2 g/kg of ideal body weight per day.
- Sources: meat, eggs, dairy, tofu, legumes, protein powder.
Carbohydrates
- Your energy source for mental and physical performance.
- Increase intake to support training.
- Examples: rice, potatoes, pasta, oats, quinoa, bread, etc.
Healthy Fats
- Essential for the absorption of fat-soluble vitamins and proper hormone function.
- Examples: nuts, avocado, extra-virgin olive oil, seeds, etc.
Vegetables & Fruit
- A source of fibre, vitamins, and minerals.
- Have them with every meal! The WHO recommends five portions per day.
Hydration
- Monitor urine colour — it should be pale yellow.
- Drink steadily throughout the day, not just around workouts.
- Avoid sugary drinks, alcohol, and energy drinks.
- Good choices: water, lightly mineralised water, tea.
Weekly Training Plan — Muscle Gain
- 3–4× strength training (full body or upper/lower split)
- 1× light cardio (bike, walking, group class)
- 1–2× active recovery (mobility, sauna, rest)
Summary
- Create a mild calorie surplus (about 300 kcal/day).
- Aim for a balanced plate with all key nutrients.
- Eat regularly (ideally 4–5 meals/day).
- Snacks as needed based on your schedule.
- Nutrition shouldn’t be stressful — balance and consistency are key.
I Want to
Be Fit
and Healthy for Life
Whatever your goal, remember: the most important thing is to keep going and enjoy moving. We’re here to help every step of the way. If you have a specific goal, aren’t sure where to start, or want to dive deeper, discuss it with a trainer during your introductory consultation — it’s included in your membership and tailored to your needs.
Core Principles
- Maintain regular movement you enjoy.
- Balance strength, flexibility, and endurance.
- Don’t underestimate recovery, sleep, and rest.
What to Eat When You’re Starting Out and Want to Support Longevity
A longevity-focused diet isn’t about swings or extremes — it’s about long-term sustainability. Focus on quality, variety, and your body’s signals.
Key Recommendations
- Eat balanced meals — varied proteins, complex carbohydrates, and quality fats.
- Emphasise minimally processed plant foods.
- E.g., berries, leafy greens, fermented foods, nuts, whole grains.
- Include at least 5 servings of vegetables daily (ideally 300–500 g) — both raw and cooked.
- Minimise highly processed foods.
- Support your gut microbiome — include fermented foods and prebiotic fibre.
- Prioritise regularity, variety, and food quality.
- Increase vegetables, fruit, and fibre.
- Get enough protein, especially after age 40 (min. 1.2 g/kg body weight).
- Monitor hydration and adjust portions as needed.
Build Each Main Meal Like This
Plate Balance
Proteins
- The fundamental pillar of nutrition.
- Support fat burning, protect muscle, and keep you full.
- Aim for 1.5–2.2 g/kg of ideal body weight per day.
- Sources: meat, eggs, dairy, tofu, legumes, protein powder.
Carbohydrates
- Your energy source for mental and physical performance.
- Focus on complex sources.
- Examples: rice, potatoes, pasta, oats, quinoa, bread, etc.
Healthy Fats
- Essential for the absorption of fat-soluble vitamins and proper hormone function.
- Examples: nuts, avocado, extra-virgin olive oil, seeds, etc.
Vegetables & Fruit
- A source of fibre, vitamins, and minerals.
- Enjoy them with every meal! The WHO recommends five portions per day.
Hydration
- Monitor urine colour — it should be pale yellow.
- Drink steadily throughout the day, not just during exercise.
- Avoid sugary drinks, alcohol, and energy drinks.
- Good choices: water, lightly mineralised water, tea.
Weekly Training Plan — I Want to Be Fit
- 2–3× strength training (foundational lifts + mobility)
- 1–2× walking / swimming / cycling
- Daily active lifestyle (take the stairs, regular walks)
Summary
- Focus on regularity, variety, and food quality.
- Increase protein, vegetables, and fibre.
- Eat regularly.
- Snacks as needed based on your daily routine.
- Nutrition shouldn’t be stressful — balance and consistency are key.