Getting started
Total Gym Beginner Routine
Beginners should start simple: a repeatable full-body routine, a manageable incline level, and gradual progression from there. You don't need a complicated program on day one — you need something you'll actually repeat.
Before you start: Way of SLED is not a medical product and this is not medical advice. Consult a physician or qualified healthcare professional before starting any new exercise program — especially if you're new to exercise, returning after time away, managing an injury, or recovering from surgery. Read the full Medical Disclaimer.
Keep the routine simple
A beginner routine on a Total Gym-style incline trainer doesn't need to be elaborate. A small number of full-body movements — something for chest, back, arms, core, and legs — covers the basics without overwhelming you with choices on day one.
Start at a manageable incline
Set your incline level low enough that you can complete each movement with good form and control. It's far better to start easier than you think you need to and progress from there than to start too hard and struggle with form, which is where most injuries and most quitting happen.
Start with a comfortable rep count
Pick a rep count that feels genuinely manageable — not a personal record. The goal of your first few sessions is to learn the movements and build the habit of showing up, not to test your limits.
Progress gradually
Once your starting routine feels comfortable, add reps gradually, session by session, before you raise the incline level. Consistency in the first few weeks matters more than how quickly you progress — a routine you repeat beats a harder one you abandon.
How does SLED help beginners specifically?
SLED starts you at a manageable rep count and incline level, then handles the "when do I add a rep" and "when do I raise the incline" decisions automatically, so you don't have to guess whether you're progressing too fast or too slow. That's especially useful in the first few weeks, when it's hardest to judge for yourself.
Frequently asked questions
What's a good beginner routine on a Total Gym-style incline trainer?
A repeatable full-body routine covering chest, back, arms, core, and legs, at a manageable incline level, progressing gradually by adding reps before increasing incline.
What incline level should a beginner start at?
Start low enough to complete each movement with good form. It's better to start too easy and progress than to start too hard and struggle with form.
How many reps should a beginner start with?
A low, comfortable starting rep count, adding reps gradually over subsequent workouts.
Is Way of SLED an official Total Gym app?
No. Way of SLED is an independent app for Total Gym-style incline trainers and similar glideboard machines. It is not made by, endorsed by, sponsored by, or affiliated with Total Gym.
Is this safe for beginners or people recovering from injury?
Consult a doctor or physical therapist before starting any new exercise program, especially if recovering from surgery, managing pain, or dealing with joint or back issues.