To start the gym in 2027, pick 2 or 3 days a week, learn a handful of basic exercises with light weights, and add a little weight or a rep each week for the first month. You do not need supplements to start: showing up, eating enough protein from food and sleeping well do most of the work. This guide gives you a simple 4 week plan, the beginner basics to know before your first session, and the three supplements worth buying first in Australia if you want them.
How to start the gym: your first 4 weeks at a glance
| Week | Gym sessions | Sets and reps | Main goal |
|---|---|---|---|
| Week 1 | 2 full-body sessions | 2 sets of 10 to 12, very light | Learn the movements and find your way around the gym |
| Week 2 | 2 to 3 full-body sessions | 2 sets of 10 to 12 | Same exercises, add a little weight if the last reps feel easy |
| Week 3 | 3 full-body sessions | 3 sets of 8 to 12 | Add a third set, stop each set with 2 or 3 reps left in the tank |
| Week 4 | 3 full-body sessions | 3 sets of 8 to 12 | Beat last week by one rep or a small jump in weight, and write it down |
On the days in between, walk. Australia's physical activity guidelines suggest adults do 150 to 300 minutes of moderate activity a week, plus muscle strengthening activities on at least 2 days. Three gym sessions and a daily walk ticks both boxes. This plan also matches the American College of Sports Medicine advice for beginners: train the whole body 2 to 3 days a week with weights you can lift about 8 to 12 times.
The beginner full-body workout
Do one exercise from each line below, in this order, every session. Rest long enough that the next set feels controlled, usually a minute or two.
- Squat: goblet squat with a dumbbell, or the leg press. Our guide to squatting with proper form covers the basics.
- Push: dumbbell bench press, or push-ups (on your knees is fine).
- Pull: lat pulldown or seated cable row.
- Hinge: dumbbell Romanian deadlift or hip thrust.
- Single leg: step-ups or walking lunges.
- Core: plank or dead bug, 2 to 3 rounds of 20 to 30 seconds.
Keep the same exercises for all 4 weeks. Repeating them is how you get better at them. Once the month is done, have a look at our workout plans for a next step.
Beginner basics that matter more than supplements
- Form before weight. Start lighter than you think. Ask a staff member or trainer to check your technique, or film a set on your phone.
- Small steps forward. Adding one rep or a small amount of weight each week is how strength builds. Big jumps lead to sloppy reps.
- Eat enough protein. The International Society of Sports Nutrition (ISSN) suggests 1.4 to 2.0 g of protein per kg of body weight a day for most people who exercise. For a 70 kg person, that is about 98 to 140 g. Our guide on how much protein you need per day shows how to hit it with normal food.
- Sleep and rest days. Rest days are part of the plan, so do not train the same muscles hard two days in a row. Feeling a bit sore for a day or two after the first few workouts is common.
- Track it. A notes app with the exercise, weight and reps is enough. It keeps you honest and motivated.
If you have a medical condition, an injury, or you have not exercised in a long time, check with your GP before you start. Women starting out can also read our guide to the best supplements for women starting the gym.
Do you need supplements to start the gym?
No. You can build strength and fitness with food, training and sleep alone. Supplements are a convenience, not a requirement. If your budget allows and you want a head start, these are the three worth buying first, in this order. Skip expensive blends, "shred" products and anything promising fast results until you have a few months of training behind you.
1. Whey protein
A shake is the easiest way to close the gap when your meals fall short of your protein target. Optimum Nutrition Gold Standard 100% Whey is a popular first tub: 24 g of protein per serve, with whey isolate as the main ingredient, and Optimum Nutrition states it is tested under the Informed Choice program. The 2 lb tub is $119.95 at the time of writing. If you already know you like whey and want better value, R1 Whey Blend 5 lb also gives 24 g of protein per serve and works out at about $2.86 a serve. Not sure which type suits you? Read which whey protein is best for beginners or compare options in our best protein powder guide.
2. Creatine monohydrate
Creatine is one of the most researched supplements in sport. The ISSN position stand calls creatine monohydrate the most effective nutritional supplement available for increasing high-intensity exercise capacity and lean body mass during training. You take 3 to 5 g a day, every day. A loading phase is optional: without one, your muscle stores fill up over about 3 to 4 weeks. Legit Supps Creatine Monohydrate is single-ingredient and unflavoured, with 5 g per scoop. The 500 g bag holds 100 serves for $49.95, or about $0.50 a serve. Creatine is for adults, so under 18s should talk to their GP first. See the full creatine range.
3. A multivitamin (optional)
healthdirect says most people can get the vitamins and minerals they need from a healthy, balanced diet, so this one is a safety net rather than a must. It makes sense if your diet is limited or your meals are rushed. Condemned Labz Multi has 20 µg of vitamin D3, 11 mg of zinc and the B group vitamins in each 2 tablet serve, at about $2.00 a day. It lists no iron on the label.
Our pick: the simple starter stack
If you only buy one thing, make it a whey protein you enjoy drinking, because it helps with the habit that matters most for results: eating enough protein. If you can stretch to two, add creatine monohydrate, which is cheap per serve and well supported by research. Leave the multivitamin until you know your diet has gaps.
Want help putting it together? Our build your stack page walks you through it, and our stores run free taste tests where they are offered, so you can try a flavour before you commit to a tub. Orders of $99.99 or more ship free Australia-wide, Afterpay is available at checkout, and click and collect is available at stores that offer it. Browse all whey protein powders to get started.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| ON Gold Standard 100% Whey 2 lb | $119.95 | $89.95 (sale) | $103.46 (sale) | $119.90 | $115.95 |
| R1 Whey Blend 5 lb | $199.95 | $195.46 (sale) | $183.96 (sale) | $235.90 | $229.95 |
| Legit Supps Creatine 500 g | $49.95 | $59.95 | $49.95 | Not listed | $64.95 |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
ON Gold Standard 100% Whey 2 lb$119.95
R1 Whey Blend 5 lb$199.95
Legit Supps Creatine 500 g$49.95
Condemned Labz Multi 30 serves$59.95
Browse all whey protein powders and creatine.
FAQs
How many days a week should a beginner go to the gym?
Two to three full-body sessions a week is plenty for your first months. That lines up with Australia's guidelines of muscle strengthening activities on at least 2 days a week, and with American College of Sports Medicine advice for beginners. Start with 2 sessions in week 1, build to 3 by week 3, and walk on the days in between.
Do I need supplements to start the gym?
No. Training consistently, eating enough protein and sleeping well matter far more than anything in a tub. Supplements are a convenience. If you want to buy something, start with a whey protein you enjoy, then consider creatine monohydrate. A multivitamin is only worth adding if your diet has gaps. Skip expensive blends until you have a few months of training done.
Should beginners take creatine?
Creatine monohydrate is one of the most studied supplements in sport, and the ISSN says it is the most effective nutritional supplement for high-intensity exercise capacity and lean mass during training. Beginners can take 3 to 5 g a day with no loading phase. It is meant for adults, so under 18s, and anyone with a medical condition, should talk to their GP first.
How much protein do I need when I start the gym?
The ISSN suggests 1.4 to 2.0 g of protein per kg of body weight a day for most people who exercise. For a 70 kg person, that is about 98 to 140 g a day. Most of it should come from food such as meat, fish, eggs, dairy and legumes, with a protein shake to fill the gap on busy days.
Which whey protein is best for beginners?
A standard whey blend is a good first choice for most people because it mixes easily and costs less per serve than isolate. If dairy upsets your stomach, a whey protein isolate (WPI) is lower in lactose. Pick a flavour you will happily drink every day. Our beginner whey guide compares the popular options.
Sources: Australian Government, physical activity and exercise guidelines for adults; ACSM position stand: progression models in resistance training for healthy adults (2009); ISSN protein position stand (2017); ISSN creatine position stand (2017); healthdirect, vitamins and minerals; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
