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A beginners guide to Freeletics Gym, Bodyweight and Running


Now you know how to combine training systems and choose the right Coach, all that’s left to do is get started. But before you do, we want to ensure you are fully prepared. So you can go all out and perform at your best. Here’s our beginner’s guide for Freeletics Gym, Bodyweight and Running.

Before you start

The onboarding process is more important than you might think. Make sure you enter all relevant information, like your height, weight, gender fitness level etc. Remember to be honest. It’s the only way you’ll get a training plan that’s just right for you.

Getting started with Freeletics Gym


Freeletics Gym seems the most daunting before you start. Maybe because it’s the only training which requires equipment. But before you panic follow these steps and you’ll be good to go.

  • First things first: if you can’t train at home, join a gym. Take your time and choose one that offers the most benefits. For more information, you can read our guide on how to find the right gym for you on the Freeletics Blog.
  • Make yourself familiar with the equipment in your gym: especially the weight plates and barbells available (most barbells weigh 20kg (45lbs) in commercial gyms).
  • Take a look at the teaching section and practice the fundamental movements (esp. Back Squat, Deadlift, Front Squat, Push Press). We recommend you watch the videos carefully before each workout. Movement quality is key!
  • Do some research and invest in a quality pair of sneakers with a heavy sole. This helps keep your heels on the ground during squats.

Getting started with Freeletics Bodyweight


Some say Freeletics Bodyweight is the most challenging training method. We say, bring it on. But to take on this challenge, you need to make sure you’re extra prepared. Not just physically, but also mentally. Once you’ve got this down, you’re already halfway there. Here’s how.

  • At Freeletics we do things differently. Watch the videos carefully before each workout even if you think you know the movement. Again…movement quality is key.
  • Plan your workout days and set them in your calendar.
  • Check out Facebook for your nearest training group or invite some friends to join you for added motivation.
  • Find a good training spot. One where you can concentrate and feels good being there.
  • We’ve all got a few tracks that automatically make us speed up as soon as they come on. Put together a killer soundtrack with all your favorite tunes and get this cranked up during your workout.

Getting started with Freeletics Running


Running’s a great way to get fit and lose weight. But if you’re not a runner the beginning can be tough.

  • First of all think in advance where you want to go running. Seek out a nice route with a good, level running surface. For longer distances it’s always nice being out in the countryside or running through a park. For your interval runs, check if there’s a tartan track nearby.
  • Running shoes are extremely important. Wearing the wrong shoes often leads to injuries. It’s worth having your running shoes fitted before you decide on a pair.
    Read more on this in another one of our articles.
  • Spend some time practicing technique and getting to know the difference between long distance running and sprinting.

Let’s not forget nutrition


Whether it’s Gym, Running or Bodyweight, you’re gonna need a nutrition that supports your training. For runners, that’s energy boosting foods for extra acceleration, protein rich, muscle feeding meals for gym and healthy workout snacks for on the go bodyweight athletes.

Before you start training learn about what your body needs. Get rid of everything in your kitchen that is doesn’t and stock up on everything it does. Discover many nutrition tips and guidelines on the Blog, or better yet: get the Freeletics Nutrition Coach and have weekly meal plans tailored to your goal, training and personal preferences.

Prepared? Then let’s get to work. Take your picture in the mirror before your first workout and week by week watch your body, times and willpower go from strength to strength. We can’t wait to see your progress.