Set Muscle

First week with a gym membership and I'm a bit lost. Everyone online argues about machines vs free weights. As an absolute beginner, where should I actually start without hurting myself?

Both have a place, but as a beginner do a bit of both. Machines let you learn the movement pattern safely and build some baseline strength. Free weights teach balance and coordination. You don't have to pick a team.

Start with a simple full-body routine three days a week. Mix in the main barbell lifts done light to learn form, plus a few machines for the muscles you can't easily hit. Don't overthink it for the first couple of months.

That's reassuring, I thought I had to commit to one philosophy.

Nobody does. The 'machines are useless' crowd and the 'free weights only' crowd are both being silly. Tools in a toolbox.

Biggest thing as a beginner isn't machines vs free weights, it's learning to do a few movements well and showing up consistently. A boring program done for six months beats a perfect program done for two weeks.

If you can, spend one session getting shown how to squat, hinge and press by someone who knows what they're doing - even one paid intro session with a trainer. It saves months of bad habits.

Good idea, the gym offers a free induction so I'll book that.

Free weights have a slightly higher learning curve but they pay off long term, so don't avoid them out of fear. Start light, even just the empty barbell, and add weight slowly once the movement feels natural.

And use machines to build confidence early. There's nothing wrong with leg press while your squat is still clunky. As you get stronger and more coordinated the barbell stuff will click.