Beginner to Strong: Your First 30 Days at House of Gainz
Georgetown • Tech Ridge • Cedar Park
Welcome—this is for real people, not just bodybuilders
Veteran-owned. Community-driven. Results-focused. If you've ever felt a little unsure walking into a gym, this guide is your handrail. You'll learn where to start, how to use our equipment mix (calisthenics, HIIT, machines, free weights, platforms), and what to do in your first 30 days so progress feels doable—not scary.
Week 1: Get oriented & move daily (20–30 min)
Tour + safety basics (10 min)
Front desk or trainer shows racks, benches, selectorized machines, turf, rig, and recovery tools at your nearest location.
Technique wins > weight
Learn the fundamentals: hip hinge, squat to box, push-up incline, row, plank.
Starter Circuit (2 rounds)
- Leg press (light) × 12
- Seated row × 12
- Incline push-ups × 8–12
- Goblet squat to box × 8–10
- Bike/rower: easy pace 3 min
Goal: leave with a small win, not a big burn.
Week 2: Choose a lane (you can mix)
💪 Calisthenics path
Add ring rows, assisted dips, hollow holds.
🔥 HIIT path
6–8 × 40s work / 20s rest on ski/bike/med-ball slams; cool down.
⚡ Strength path
Full-body A/B (3×/wk). Example A: squat pattern + row + plank. Example B: hinge + press + carry.
Week 3: Add progressive overload (lightly)
- Nudge something by ~5% (reps, sets, load, pace).
- Learn one barbell lift with a coach: trap-bar deadlift or bench press with spotter.
- Track 3 metrics: sessions/week, today's main set, how you felt (RPE).
Week 4: Test & celebrate
- Re-test the basics (push-up incline lower, add 10 lb to goblet squat, 500 m row time).
- Book a mini-check-in with a trainer for your month-2 plan (mobility gaps, favorite lane, schedule fit).
Recovery & confidence boosters
- Warm-up 5–7 minutes; cool-down 3–5.
- Sleep & protein matter more than "beast mode."
- Bring a friend—community sticks.
What to bring / how to start
- Athletic shoes, water, small towel.
- Save our Locations page to your phone for quick check-ins and directions.
- Tell staff you're here for the "First 30 Days plan"—we'll point you to the right bay.
Start Your Journey
Choose your location and pick your first session