Tutkat
Training Radar / Guides

Starting at the gym: beginner's guide and exercise recommendation

Starting at the gym is easier when you know how much training you actually need. This guide covers the UKK Institute's physical activity recommendation, beginner training guidelines and the things worth checking before buying a membership.

Checked 8.10.2026 · Sources at the end of the article

How much should you exercise?

According to the UKK Institute's physical activity recommendation for adults, people aged 18–64 should do at least 2 hours 30 minutes of brisk exercise or at least 1 hour 15 minutes of vigorous exercise per week. In addition, muscle strength and motor control should be trained at least twice a week. Sitting should be broken up whenever possible, and sufficient sleep is part of the whole.

Exercise does not have to accumulate in long sessions: the previous minimum duration of 10 minutes has been removed from the recommendation. During brisk exercise you can still talk even when out of breath; during strenuous exercise talking becomes difficult. According to THL's Healthy Finland study (2022–2023), 46 % of men and 38 % of women met the recommendation.

Why is strength training worthwhile?

According to the UKK Institute, a beginner training twice a week can increase muscle strength by about 20–40% in half a year. The strength gain in the first weeks is mainly because the nervous system learns to use the muscles more efficiently. Muscle mass growth becomes clearly visible at around 6–8 weeks. That is why the most important thing at the start is to learn the correct technique.

Beginner's training programme

The UKK Institute's guidelines for beginners are simple. The programme includes 8–10 exercises that work the muscles of the torso and shoulders as well as the leg extensors. A beginner does one set of 8–12 repetitions of each exercise.

Log your exercises, loads and repetitions. When you manage 12 repetitions twice in a row with good technique, you can increase the load slightly. This keeps progress rising without the load growing too quickly.

  • Warm up first lightly, for example by walking, stepping or on an exercise bike, and do the movements without resistance.
  • Choose a load at which your muscles tire in 8–12 repetitions with good technique.
  • Train at least twice a week, but do not load the same muscles on consecutive days.
  • Allow the same muscles at least 48 hours of recovery time when increasing the load.
  • Gradually add load, repetitions or training sessions. Later the sets can be increased to 2–4.

The first weeks at the gym

Many gyms offer new members an induction to using the equipment. Ask for it if the equipment is unfamiliar. Muscle soreness a few days after your first workouts is common, and it eases as the body gets used to training. If you have an illness or musculoskeletal problems, first ask a healthcare professional about training.

Exercise does not have to be limited to the gym. According to the UKK Institute, muscle strength is also developed by, for example, climbing stairs, heavy yard work, group exercise and ball games. The Lipas database lists 47 792 sports facilities in Finland, and many outdoor gyms are free of charge. According to the Lipas database there are, for example, 267 outdoor exercise spots in Helsinki, 118 in Espoo, 92 in Vantaa and 72 in Tampere. They are also well suited to complement gym training or as a summer-season alternative.

Membership or pay per visit?

Try before you commit. Many gym chains have a free or cheap trial period, and city swimming halls often have a gym that can be used for a single fee. Calculate the membership price per visit: for example, a monthly fee of 40 € and eight visits a month makes 5 € a visit.

In the contract terms, read the fixed term, the notice period and any starting fee. The VAT on gyms and other exercise services is 13,5 % from 1.1.2026.

To the gym with the exercise benefit

If your employer offers a sports and culture benefit, it can usually be used to pay for gym visits. In September 2026 Parliament approved a proposal to raise the tax-exempt maximum from €400 to €540 per year. The increase does not come automatically; the employer decides the size of the benefit. Training Radar compiles prices for cities' swimming pools and gyms, free outdoor gyms and the rules of the sports benefit.

Frequently asked questions

How many times a week do you need to go to the gym?

According to the UKK Institute's recommendation, muscle strength should be trained at least twice a week. The same muscles should not be loaded on consecutive days.

How many repetitions should a beginner do?

A beginner does one set of 8–12 repetitions of each exercise. The programme has 8–10 exercises.

How much exercise should an adult get?

Brisk exercise at least 2 h 30 min a week or vigorous exercise at least 1 h 15 min a week, plus muscle training at least twice a week.

How long does it take before gym training starts to show?

According to the UKK Institute, the initial gain in strength is mainly due to the nervous system learning, and muscle mass growth becomes clearly visible after about 6–8 weeks of training.

Training Radar brings together the topic's figures, deadlines and services. Open Training Radar →

Calculate it yourself

Ready-made tools

Sources

  1. UKK Institute: Physical activity recommendation for adults
  2. UKK Institute: Muscle strength and muscular endurance
  3. Yle: THL – fewer than half of adults get enough exercise (26.10.2023)
  4. University of Jyväskylä: LIPAS – sports facility geographic information system
  5. Finnish Tax Administration: VAT rate for sports services (1.1.2026)
  6. Taloustaito: The sports and culture benefit rises to €540 (21.9.2026)
  7. Lipas API: sports facilities (retrieved 4.10.2026)

The article is general information and does not replace the guidance of an authority, a lawyer or an adviser. Check up-to-date information from the sources.

Other guides

Related topics on other radars