# First Rep Fitness

> First Rep Fitness helps total beginners know exactly what to do, at home or in the gym. We offer a free 1-week starter plan in two versions, chosen at signup: bodyweight only (home, no equipment beyond an optional chair or wall) or gym (machines and dumbbells). Each has 3 full-body workouts with sets, reps, rest and form cues and, coming soon, an AI-built weekly plan for about $9/month that adjusts to each person's goals, schedule, equipment and check-ins. Tagline: "Everyone starts somewhere."

## Key facts
- Audience: adults who are new to working out (at home or in the gym) and unsure what to do.
- Free offer: 1-week starter plan PDF, sent by email: https://firstrep.fitness/ (bodyweight edition: https://firstrep.fitness/starter-plan-bodyweight.pdf; gym edition: https://firstrep.fitness/starter-plan-gym.pdf)
- Paid plan: coming soon, ~$9/month, waitlist at https://firstrep.fitness/#waitlist
- Recommended beginner structure: 3 non-consecutive full-body days per week, 2-3 sets of 10 reps, 60-90 sec rest, weight that leaves 2-3 reps in reserve.
- Content is general fitness information, not medical advice.

## Guides
- [First week at the gym: workout plan for beginners](https://firstrep.fitness/blog/first-week-gym-workout-plan-beginners.html): a complete 3-day first-week plan.
- [Gym machines for beginners](https://firstrep.fitness/blog/gym-machines-for-beginners.html): how to use the 6 most useful machines.

## FAQ
- Is it for people who have never worked out? Yes, with a home bodyweight option or a gym option.
- Do I need equipment? No. The bodyweight edition needs only an optional chair and a wall.
- Is the starter plan free? Yes, no credit card.
- Do I need a trainer? Not to start; check with a doctor if you have health conditions.