When you go to the gym for the first time, you should be familiar with the equipment and the essentials of various movements. You can ask the coach not to be greedy when you start exercising. That's easy to get hurt. You should be familiar with it with very, very light weight first. Besides, we experienced people all know that it is wrong to practice muscles or strength from the beginning. I suggest that in the first month, you should focus on physical fitness and endurance and master the essentials of action. Why? Because a person's physical strength is not enough, it is difficult for him to carry out ultra-intensive training in one day. I saw a lot of people ignoring the results of aerobic exercise in the gym, which led to fainting back after a long time without doing it. It is necessary for weightlifters and strength weightlifters to train 3000 meters. There is also a battery life problem. If your endurance is not good, you may have to rest for a long time to recover your wealth, which is especially bad for muscle training. If the endurance is good, the interval between groups will be short, which is of great benefit to training. The method of exercising endurance is very simple, and it can be done about 30 times with very light weight. The last point is the problem of action essentials. Many people have been exercising in the gym for half a year, but as a result, there are still many unknown or even nonstandard movements. There is a standard in training, that is, light is better than fake, and it is not good for muscle stimulation. If you lay a good foundation in the first month according to my method, I can guarantee that you can build all your muscles in the next two to three months at most.