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Digital guideKozaef Training

YourFirst Month at the Gym

For women starting (or returning to) the gym who want to know exactly what to do each day to get firmer, with stronger glutes and arms, without fear of the weights area. The guide is in Spanish.

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Your First Month at the Gym

Your First Month at the Gym

Before you start · Know the gym · The four rules · The 10 exercises · The 4-week plan · Glutes and arms · Eating to see changes · After the first month

Kozaef Training

  • Before you start
  • Know the gym
  • The four rules
  • The 10 exercises
  • The 4-week plan
  • Glutes and arms
  • Eating to see changes
  • After the first month

Trailer

01The fear

You walk in and do not know what to do.

You end up on the treadmill while the weights area intimidates you.

02The truth

Your body responds just as well.

With the same training, women gain muscle and strength like men.

03The plan

Three days. Ten exercises.

What to do each day for 4 weeks, explained step by step.

04The result

You walk in knowing what to do.

And a month later, stronger and with the habit built.

What is inside

  1. Before you start

    Safety, what to bring and how to lose the fear of the weights area.

  2. Know the gym

    The areas, setting up a machine and the unwritten rules.

  3. The four rules

    Effort, technique, progression and logging.

  4. The 10 exercises

    How to do each one, with technique cues.

  5. The 4-week plan

    Days A, B and C, with week-by-week progression.

  6. Glutes and arms

    What actually changes them and what does not.

  7. Eating to see changes

    Protein, the plate method and what to do if you also want to lose fat.

  8. After the first month

    How to keep progressing.

What is included

  • 4-week plan, 3 days a week, with sets, reps and rest times
  • The 10 exercises explained, from leg press to hip thrust
  • Know the gym: areas, how to set up a machine and how to lose the fear
  • Glutes and arms: what actually changes them
  • Eating to see changes: protein and the plate method
  • Common problems and training log · 16-page PDF (in Spanish)

Free demo

Read the beginning for free

Your First Month at the Gym

Chapters 2 and 5 (sample): losing the fear and the hip thrust

Go at quiet times

Mid-morning or early afternoon is usually quieter. Ask at reception when it is least busy.

Ask the staff

That is what instructors are there for. Asking how to set up a machine is completely normal.

The hip thrust

Upper back on a bench, feet planted and weight on your hips. Drive your hips up squeezing your glutes until your body is straight from shoulders to knees. Pause for a second at the top without arching your lower back.

The sample stops here. The full chapter and the rest of the guide are in the paid version.

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