The first session is a prompted circuit, not a free grind. Genetics stays locked until those prompts are finished, and an empty stamina bar can stop a rep even when you already own heavier plates.
Do the prompts in order
- Launch the experience and follow the marker to the dumbbell rack. Lift the weight the current prompt names. Early prompts use 5, 10, and 15 kilograms. A later chest prompt reaches 20 kilograms.
- Finish the requested reps before you wander off. If one rep empties the bar, stay on a load you can repeat. An October 28, 2026 tutorial video of this same place showed plates from 2.5 kg through 25 kg during that session. That is what the video displayed, not a published weight cap.
- When the prompt tells you to buy an energy drink, open the Shop and buy it, then select it on the hotbar and drink it. The purchase does not drink it for you. In the early tutorial, drinking restored the displayed stamina to 100. The Shop can sell five drinks at once for later interruptions.
- Start the treadmill when the stamina prompt begins and let the timer finish. Treadmill work raises your stamina stat. It is not an instant refill.
- Keep moving through the stations the tutorial names: deadlift, bicep curls, wrist curls, shoulder press, legs, abs, and the chest work. Read each station's muscle label. Some stations train a combination, such as chest with triceps and shoulders, or back with biceps.
- Buy Wrist Straps when the equipment prompt says so. Open Inventory and equip them. Gear you own but have not equipped does not apply. The Slingshot is invisible while equipped, so use the Inventory status rather than your character's look.
- Use creatine when the tutorial asks. It grants stamina regeneration, stamina gain, and +20 total stamina on a timer. One objective is to keep lifting until that creatine runs out. Spend the timer on the exercise you meant to train.
- Open Rewards and claim playtime rewards. The Gym Freaks group reward is 15k Cash and 2x Gains. Join the group, then claim it in Rewards.
After the prompts stop
Redeem current codes on the codes page before a long session. Two of them, SPECIALBARS and UpdateNextWeek, include a 10-minute 2x Gains boost, so stand at the station you want before you redeem those.
Then split the next hour on purpose:
- If sets die after one rep, follow Keep a set alive.
- If you need Cash for drinks or gear, follow Earn Cash between sets.
- Open Genetics only after the tutorial is done, and lock anything you want to keep. See Roll genetics.
Auto Lift costs 450 Robux and can lift for you, including while AFK. It does not remove the stamina bar. Learn the manual loop first so you know which interruption a pass would actually fix. The pass comparison is in Choose a game pass.
