Welcome to Muscle Products Store — where real beginners turn into confident lifters 💪
Whether you’re skinny and starting from scratch, or just new to the gym and full of questions, you’re not alone. We’ve helped men and women take their first steps toward building real muscle — and it all starts with getting the right advice.
These are the most common beginner gym questions we get — and we’re giving you clear, honest answers based on real-world experience (not just textbook theory).
Let’s get into it 👇
1. How heavy should I lift as a beginner?
📌 Short answer: Start light — lighter than you think.
When you’re new, your main job is to learn the movement and build confidence, not chase numbers. Focus on perfect form and full control of the weight. A good starting point is:
A weight you can lift for 12–15 reps with good form
The last 2–3 reps should feel challenging, but not painful
💡 As your body adapts, slowly increase the weight week by week. That’s called progressive overload, and it’s the key to long-term muscle growth.
👉 Start with our full Beginner Gym Workout Plan — it walks you through everything.
2. What’s a good beginner dumbbell workout at home?
You don’t need a gym to build muscle. If you’ve got a pair of dumbbells (even adjustable ones), you can train your whole body.
Here’s a simple full-body dumbbell routine to start with (2–3x per week):
Goblet Squats – 3 sets of 12
Dumbbell Bench Press (or Floor Press) – 3 sets of 10
One-Arm Dumbbell Rows – 3 sets each side
Shoulder Press – 3 sets of 12
Bicep Curls – 2–3 sets of 12
Tricep Overhead Extensions – 2–3 sets of 12
👉 Get the full plan and more at our Home Workout Guide for Skinny Guys
3. Is it normal to be sore after your first workout?
Yes — 100%. It’s called DOMS (Delayed Onset Muscle Soreness), and it’s part of the process.
When your muscles are pushed in a new way, tiny tears occur — that’s how they grow back stronger. You’ll usually feel it 24–48 hours after a new workout.
✅ Don’t panic — it’s not injury.
✅ Keep moving — light walking or stretching helps.
✅ Stay hydrated and eat plenty of protein.
👉 We recommend a solid amino acid or BCAA supplement to support recovery. Check our Top Aminos & Recovery Picks.
4. What should I wear to the gym for the first time?
This one’s easy:
🧢 Wear whatever you feel comfortable in — nobody actually cares.
T-shirt, shorts or joggers, comfy trainers — that’s it. Most people are too focused on their own workouts to notice what you’re wearing. Just make sure:
You can move freely
You’re not slipping or overheating
Bring a towel and water bottle
Optional: Headphones, hoodie, gym gloves — whatever makes you feel confident.
5. How much protein do I need per day to gain muscle?
A solid rule of thumb:
👉 2 grams of protein per kg of body weight per day
Example: If you weigh 70kg, aim for around 140g of protein daily.
This can come from food (chicken, beef, eggs, yogurt) and supplements (whey protein shakes, bars, etc.). Most beginners don’t eat enough protein — that’s a major reason they don’t see results.
✅ Hit your protein goal consistently and you’ll grow faster.
👉 Check our Complete Diet Guide for Skinny Guys to see exactly how we did it.
6. What’s the difference between a mass gainer and whey protein?
Great question — and one we get a lot.
Whey protein is high in protein but low in calories — perfect for recovery or lean muscle.
Mass gainers include protein plus carbs and fats — designed to help you gain weight fast.
If you’re a skinny guy or have a fast metabolism, a mass gainer is usually a better option (especially early on).
👉 We break it down in our Mass Gainer vs Whey Guide
7. How long should a beginner rest between sets?
For muscle growth:
⏱️ Rest 60 to 90 seconds between sets.
That gives your muscles enough time to recover without cooling down too much. If you’re training heavier (lower reps), rest up to 2 minutes. If you’re doing supersets or circuit-style training, 30–60 seconds might be enough.
Listen to your body — if you’re still completely out of breath, rest a bit longer.
8. Can I build muscle without supplements as a beginner?
Technically, yes — but you’re making it harder than it needs to be.
Supplements don’t replace food, but they make life easier:
Protein shakes help you hit your daily protein goals
Creatine boosts strength and size (backed by hundreds of studies)
Mass gainers help you hit a calorie surplus when your appetite can’t keep up
We’ve helped loads of skinny guys build muscle using the exact plans and products we used ourselves.
👉 Browse our Best Supplements for Beginners
9. What’s the best time of day to work out for muscle growth?
Whenever you can train consistently — that’s the honest answer.
But if you’re working out in the morning, we recommend a longer warm-up and stretch to wake up your body. Your muscles will be stiffer and your nervous system slower — take 10–15 minutes to ease into it.
Evening workouts are great too — you’re more fuelled, more mobile, and warmed up.
So choose what fits your lifestyle and stick with it.
10. How do I overcome gym anxiety as a beginner?
You’re not alone. We’ve all been there.
Here’s what works:
✅ Go in with a plan (no wandering = more confidence)
✅ Start with machines — less intimidating, easier to learn
✅ Use headphones — they help you zone out and stay focused
✅ Remind yourself: Everyone started somewhere
✅ Go at quieter times (late morning, mid-afternoon, late evening)
Over time, you’ll realize nobody’s judging — everyone’s focused on their own goals. Confidence grows with consistency.
👉 Follow our First Week in the Gym Guide for the exact steps to get started right.
👊 Final Words: Start Smart, Train Confident
You don’t need to know everything to start — just enough to make smart decisions and stay consistent.
Whether you’re a beginner guy looking to bulk up, a woman building strength, or someone looking for honest advice that actually works — you’re in the right place.
“I went from 10 stone to 18 stone following the plans on this site. This isn’t theory — it’s experience.”
👉 Explore our full range of beginner guides, diets, and supplement picks. We’ve been where you are — now let’s get you results.
