Beginner guide

New to working out?

Start simple. Learn the basics, use machines and cables first, and let Rocky coach you from zero — no gym experience required.

Your first week

1
Set experience to Beginner In User settings, keep Experience on Beginner. Rocky will recommend machine and cable moves — chest press, lat pulldown, leg press — not advanced free-weight lifts.
2
Ask Rocky for a simple session Open Coach and say something like “I’m new — give me a 40-minute full-body workout with machines.” Apply it to your logbook when you’re ready.
3
Start workout mode From Home or Log, hit Start workout. Log each set as you go. After a set, you’ll see how long it’s been since your last set — no complicated rest timer.
4
Finish and read the summary When you’re done, Finish saves the session. Stay for Rocky’s recovery tips and your volume charts — that’s how the coach gets smarter about you.
Chat with Rocky Start from Home Full app guide

Gym basics

  • Sets & reps — A set is one group of reps. Beginners often do 2–3 sets of 8–12 reps per exercise.
  • Weight — Pick a load you can finish with 1–2 reps left in the tank. If form breaks, go lighter.
  • Breathing — Exhale on the hard part (pressing or pulling), inhale on the easy part.
  • Rest between sets — About 60–120 seconds is fine. Strongman AI shows time since your last set so you can pace yourself.
  • Warm up — 5 minutes of light cardio or empty-bar / light-machine reps before working sets.

Starter exercises (and form cues)

  • Chest press (machine) Sit tall, feet flat. Press out without locking elbows hard. Keep shoulder blades gently against the pad.
  • Lat pulldown Thumb-over grip (thumb on top of the bar with the fingers) helps keep elbows tracking down. Pull to upper chest, lean back slightly, don’t yank with your lower back.
  • Seated row Pull handles to your ribs, squeeze shoulder blades together, then control the return. Don’t shrug up toward your ears.
  • Leg press Feet mid-platform, knees track over toes. Lower until thighs are about parallel — don’t bounce at the bottom.
  • Shoulder press (machine) Press up in a smooth arc. Stop short of shrugging. Keep ribs down so you’re not arching hard.
  • Cable or machine curl / tricep pushdown Elbows stay pinned near your sides. Slow the lowering phase — that’s where a lot of the work happens.

How Strongman AI helps beginners

  • Rocky — Ask for workouts, form tips, or “what should I do today?” Keep Experience on Beginner so plans stay simple.
  • Apply routine — In workout mode, Apply routine loads today’s split (or ask Rocky for a plan and apply it to the logbook).
  • Log — Every completed set builds your history so overload suggestions get better over time.
  • Home callouts — Rocky notices gaps (like skipping legs). Early on, this page is your starting point.
Open Log User settings

Stay safe

  • Sharp joint pain is a stop signal — ease off and ask Rocky, or see a professional if it persists.
  • Progress by showing up 2–3 days a week before chasing heavy weights.
  • Sleep, protein, and water matter as much as the lifts in your first months.