Baexned
Week one: learn the setup
Pick a few movements you can repeat with control. A sit-to-stand, a hip hinge, a supported row and a wall or bench push-up can cover several basic patterns. Ask a trainer to demonstrate any unfamiliar setup.
Week two: repeat a small session
Keep the exercises and their order consistent. Try one or two comfortable sets per movement and stop while you could still do a few controlled repetitions. Allow time between sessions to see how the workload feels.
Weeks three and four: change one variable
If the same session feels comfortable, add a repetition or choose a small increase in resistance. Keep the other variables steady so you can tell what changed. If you struggle to finish cleanly, go back to the last manageable version.
Keep a one-line record
Write down the date, exercise, weight or variation, repetitions and how the set felt. Review the notes after four weeks to see which exercises you can keep and which are impractical in your training space.
