A 3-day beginner gym routine that earns Edge Rewards points

The best beginner gym routine for most people is three full-body sessions a week, with a rest day between each one. Log those sessions in the Edge app and every minute earns an Edge Rewards point, so a 45-minute workout is worth 45 points on the free plan, and your steps on the other days keep earning too.

Edge Rewards opens to everyone on Sunday 8 November 2026. Below you will find the full routine, how to progress it, how much rest to take between sets, and exactly how the points add up across a week.

Why three full-body sessions a week?

When you are new to lifting, almost any sensible training makes you stronger. What matters most is practising the main movement patterns often enough to learn them, and recovering well between sessions. Guidance from the American College of Sports Medicine has long suggested that novices train the whole body two to three days a week, and the NHS recommends strengthening activities that work all the major muscle groups on at least two days a week.

Three full-body days hits each muscle group three times a week, leaves 48 hours or so between sessions, and fits around work. Monday, Wednesday and Friday is the classic split, but any three days with a gap between them works.

What is in the routine?

There are two workouts. You alternate them, so week one is A, B, A and week two is B, A, B. Each session takes around 45 minutes including a warm-up and cool-down.

Warm-up (5 to 8 minutes, every session): 3 to 5 minutes on a bike or rower at an easy pace, then 10 bodyweight squats, 10 glute bridges, 10 arm circles each way and 5 slow walkouts. Before your first exercise, do one or two light sets with a lighter weight.

Cool-down (5 minutes): a few minutes of easy walking, then gentle stretches for your hips, hamstrings, chest and back. Nothing fancy, just enough to bring your breathing down.

If a machine is busy, swap it for something similar: a dumbbell row for the cable row, assisted pull-ups for the pulldown, or a split squat for the leg press. Ask gym staff to show you how to set up any machine you have not used before.

How heavy should the weights be?

Pick a weight you can lift for the target reps with good form, finishing each set feeling like you could do 2 or 3 more. If the last reps look nothing like the first ones, the weight is too heavy. If you could do another ten, it is too light. Your first two weeks are about finding these weights and learning the movements, so start lighter than you think.

How much rest should you take between sets?

Older ACSM guidance suggests 2 to 3 minutes for big multi-joint lifts like squats and presses, and 1 to 2 minutes for smaller exercises. The research on rest times is mixed, and for beginners it probably matters less than turning up consistently. A simple rule: rest until your breathing has settled and you feel ready to do the next set well. The times in the tables are a good default.

Rest time is part of your workout, so it counts towards your session minutes. There is no need to rush between sets to earn anything.

How do you progress the routine?

Use double progression. Work within the rep range until you can hit the top of it on every set with good form, then add the smallest weight jump available next session (often 1 to 2.5 kg on dumbbells or machines) and drop back to the bottom of the range.

• Weeks 1 to 2: 2 sets of each exercise, learn the movements, find your weights.
• Weeks 3 to 8: 3 sets, add weight whenever you hit the top of the rep range.
• Every 6 to 8 weeks: take an easier week with lighter weights or fewer sets if you feel run down.
• Write down every weight and rep count, so you always know what to beat next time.

Progress will not be a straight line. Some sessions feel heavy. That is normal, and repeating last week's weights is still a good session.

How many Edge Rewards points does this routine earn?

On the free plan you earn 1 point per minute of a logged workout (up to 50) plus 2.5 points per 1,000 steps (up to 25), with a combined cap of 50 points a day. Edge Pro earns double points with no daily cap. For a full rundown of the rules, see Edge Rewards explained.

Here is a sample week. Gym days count only the 45 session minutes, so we are counting cautiously: steps you take during the session are not added on top. Walking to and from the gym could nudge a gym day up to the 50 cap.

Over a month, a week like this adds up to several hundred points before the monthly reset. Points reset to zero at the end of each calendar month, so it is worth spending them in the in-app marketplace before then on things like coffee, snacks, protein or gear. As a rough guide, about a week of training is roughly enough for a free coffee.

Notice that a 60-minute session would still earn 50 points on the free plan, not 60. There is no reason to drag sessions out. A focused 45 minutes is better training and earns almost the same.

How do you log a gym session so it counts?

Any logged workout counts, whether you record it in the app, enter it manually or import it from a connected device.

• In the Edge app: log the session as a strength workout with its real duration.
• From a watch: start a strength or gym workout on your Apple Watch, Garmin or Coros and it syncs through Apple Health, Garmin or Coros.
• Through Strava: save the session as a weight training activity and it imports.
• Manual entry: forgot your watch? Add the workout by hand afterwards.

Indoor sessions count exactly the same as outdoor ones, which we cover in do indoor workouts count on reward apps. Just log the honest length of your session, warm-up and rest included.

Should you train on your rest days to earn more points?

No. Rest days are part of training. Lifting creates the stimulus, and your body gets stronger while it recovers. Training the same muscles hard every day, especially as a beginner, raises your risk of soreness, niggles and burnout. Our guide to rest days for beginners explains why.

Your steps still earn on rest days, and an easy walk is great active recovery. If you are tired, sore or sleeping badly, take the extra rest. Points come back next week, and a missed day costs you far less than an injury.

What if you want a plan built just for you?

This routine works well for most beginners, but it is not tailored to your goals, schedule or equipment. Edge Pro builds a fully personalised plan across running, strength, HIIT and mobility, ready within 24 hours, and you can message a real coach anytime. It costs £22.99 a month, £84.99 every six months or £129.99 a year after a 7-day free trial that needs a card, and it earns double points with no daily cap.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.