{"id":3667,"date":"2026-09-11T10:01:44","date_gmt":"2026-09-11T01:01:44","guid":{"rendered":"https:\/\/how-about.jp\/design\/024\/2026\/09\/11\/gym-beginner-habit-workout-load\/"},"modified":"2026-09-11T10:01:44","modified_gmt":"2026-09-11T01:01:44","slug":"gym-beginner-habit-workout-load","status":"publish","type":"post","link":"https:\/\/how-about.jp\/design\/024\/2026\/09\/11\/gym-beginner-habit-workout-load\/","title":{"rendered":"\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u521d\u5fc3\u8005\u304c\u7fd2\u6163\u5316\u3092\u56f3\u308b\u521d\u671f\u8ca0\u8377\u306e\u8abf\u6574\u6cd5\u3068\u306f"},"content":{"rendered":"<style>:root{--coe-background-color:#fff;--coe-text-color:#000;--coe-accent-color:#333;--coe-accent-contrast-color:#fff;--coe-card-background-color:#f5f5f5;--coe-card-text-color:#000;--coe-link-color:#333;--coe-line-color:#888;}@supports (color:contrast-color(#fff)){:root{--coe-accent-contrast-color:contrast-color(var(--coe-accent-color,#333));--coe-card-text-color:contrast-color(var(--coe-card-background-color,#fff));}}.coe-contents-box{padding:1em 2em 1.5em 1em;margin:1.5em 0;background-color:var(--coe-card-background-color,oklch(from var(--coe-text-color,#000) l c h \/ 0.06));border-radius:.2em;}.coe-contents-box >:first-child{font-weight:700;margin:0 0 .3em .5em;}.coe-contents-box summary{cursor:pointer;}.coe-contents-box ol{margin-bottom:0;margin-left:1em;font-weight:normal;}.coe-contents-box ol a{text-decoration:none;}.coe-contents-box ol a:hover{opacity:.7;text-decoration:underline;}.coe-contents-box ol ol{margin-left:1em;margin-top:0;}.coe-contents h2{line-height:1.4;font-weight:700;font-size:135%;margin-block-start:2.5em;padding-block-end:0.5em;}.coe-contents h2:not(:first-child){margin-block-start:2.6em;}.coe-contents h2:not(:last-child){margin-block-end:1em;}.coe-contents 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table,.coe-simple-table tbody,.coe-simple-table tbody>tr,.coe-simple-table tbody>tr>:is(td,th){display:block;}.coe-simple-table tbody>tr{border-block-start-width:1px;}}.coe-direct-answer{margin:1.5em 0;padding:1em 1.5em;background-color:var(--coe-card-background-color,oklch(from var(--coe-text-color,#000) l c h \/ 0.06));border-left:4px solid var(--coe-accent-color,#333);border-radius:.2em;}.coe-merit-box,.coe-demerit-box{margin:1.5em 0;padding:1em 1.5em;border-radius:.2em;background-color:var(--coe-card-background-color,oklch(from var(--coe-text-color,#000) l c h \/ 0.06));}.coe-merit-box>:first-child,.coe-demerit-box>:first-child{margin-block-start:0;}.coe-merit-box>:last-child,.coe-demerit-box>:last-child{margin-block-end:0;}.coe-merit-list,.coe-demerit-list{margin:0;padding-left:1.5em;}.coe-faq-list details{padding:1em;background-color:var(--coe-card-background-color,oklch(from var(--coe-text-color,#000) l c h \/ 0.06));border-radius:.2em;}.coe-faq-list details:is(summary,summary+*) > .label{display:inline-block;color:var(--coe-accent-color,#333);padding-inline:.3em;font-weight:700;}.coe-faq-list details summary{cursor:pointer;line-height:1.4;font-weight:700;font-size:108%;}.coe-faq-list details summary > .label{font-size:calc(100 \/ 108 * 100%);}.coe-faq-list details summary + *{margin-block-start:1em;padding-left:1.6em;position:relative;}.coe-faq-list details summary + * > .label{position:absolute;left:0;}.coe-faq-list details:not(:first-child){margin-block-start:1em;}.coe-faq{margin-block-end:1em;}.coe-cta{margin:2em 0;padding:1.5em 2em;background-color:var(--coe-card-background-color,oklch(from var(--coe-text-color,#000) l c h \/ 0.06));border-radius:.2em;}.coe-cta>h2:first-child{margin-block-start:0;}.coe-cta .coe-button{display:flex;justify-content:center;}.coe-button a{display:inline-block;padding:.6em 1.5em;background-color:var(--coe-accent-color,#333);color:var(--coe-accent-contrast-color,#fff);text-decoration:none;border-radius:.2em;}.coe-related-articles{margin-block-start:3em;padding:1em 2em 1.5em 1.5em;background-color:var(--coe-card-background-color,oklch(from var(--coe-text-color,#000) l c h \/ 0.06));border:1px solid var(--coe-line-color,#8888);border-radius:.2em;}.coe-related-articles .title{font-weight:700;margin-bottom:.5em;}.coe-related-articles li{line-height:1.6;margin-block-end:.6em;}.coe-related-articles li a{color:inherit;}.coe-contents p{color:#5a5a5a;font-size:16px;line-height:1.86;margin-bottom:1.6em;}.coe-contents h2{color:#1a1a1a;font-size:24px;border-left:8px solid #f34e3a;font-weight:600;line-height:1.30;padding-left:10px;border-bottom:1px solid #f34e3a;margin-top:2em;margin-bottom:0.8em;}.coe-contents h3{color:#1a1a1a;font-size:20px;font-weight:600;line-height:1.30;border-bottom:2px solid #f34e3a;margin-top:1.6em;margin-bottom:0.6em;}.coe-contents li{color:#5a5a5a;font-size:16px;line-height:1.86;margin-bottom:0.5em;}.coe-contents strong{color:#5a5a5a;font-weight:700;}.coe-contents h4{margin-top:1.4em;margin-bottom:0.5em;}.coe-contents ul{margin-bottom:1.6em;padding-left:1.8em;}.coe-contents ol{margin-bottom:1.6em;padding-left:1.8em;}.coe-contents blockquote{margin-top:1.6em;margin-bottom:1.6em;}:root{--coe-accent-color:#f34e3a;}<\/style>\n<div class=\"coe-contents\">\n<p>\n\u6e0b\u8c37\u99c5\u5468\u8fba\u306b\u306f\u591a\u304f\u306e\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u65bd\u8a2d\u304c\u5b58\u5728\u3057\u3001\u4ed5\u4e8b\u5e30\u308a\u3084\u4f11\u65e5\u306b\u904b\u52d5\u3092\u59cb\u3081\u305f\u3044\u521d\u5fc3\u8005\u306b\u3068\u3063\u3066\u6700\u9069\u306a\u74b0\u5883\u304c\u6574\u3063\u3066\u3044\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u6700\u521d\u306b\u5f35\u308a\u5207\u308a\u3059\u304e\u3066\u904e\u5ea6\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u3068\u3001\u7b4b\u8089\u75db\u3084\u75b2\u75b2\u52b4\u611f\u304b\u3089\u632b\u6298\u3057\u3066\u3057\u307e\u3046\u30b1\u30fc\u30b9\u3082\u5c11\u306a\u304f\u3042\u308a\u307e\u305b\u3093\u3002\u904b\u52d5\u3092\u9577\u671f\u7684\u7fd2\u6163\u3068\u3057\u3066\u5b9a\u7740\u3055\u305b\u308b\u305f\u3081\u306b\u306f\u3001\u79d1\u5b66\u7684\u306a\u6839\u62e0\u306b\u57fa\u3065\u304f\u521d\u671f\u8ca0\u8377\u306e\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3068\u6b63\u3057\u3044\u30a2\u30d7\u30ed\u30fc\u30c1\u304c\u91cd\u8981\u3067\u3059\u3002\n<\/p>\n<div class=\"coe-direct-answer\">\n<p><strong>\u7d50\u8ad6\uff1a <\/strong>\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u904b\u52d5\u3092\u7fd2\u6163\u5316\u3059\u308b\u305f\u3081\u306b\u306f\u3001\u958b\u59cb\u6700\u521d\u306e<span class=\"num\">3\u9031\u9593<\/span>\u306f\u6700\u5927\u7b4b\u529b\u306e<span class=\"num\">40\uff05\u301c50\uff05<\/span>\u7a0b\u5ea6\u306e\u8efd\u3044\u8ca0\u8377\u306b\u3068\u3069\u3081\u3001\u4f53\u3092\u9806\u5fdc\u3055\u305b\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002\u9ad8\u8ca0\u8377\u304b\u3089\u59cb\u3081\u305a\u3001\u30d5\u30a9\u30fc\u30e0\u306e\u7fd2\u5f97\u3068\u9031<span class=\"num\">1\u301c2\u56de<\/span>\u306e\u5b9a\u671f\u7684\u306a\u901a\u7fd2\u3092\u512a\u5148\u3059\u308b\u3053\u3068\u3067\u3001\u632b\u6298\u3084\u602a\u6211\u3092\u9632\u304e\u30b9\u30e0\u30fc\u30ba\u306b\u904b\u52d5\u7fd2\u6163\u3092\u5f62\u6210\u3067\u304d\u307e\u3059\u3002<\/p>\n<\/div>\n<details class=\"coe-contents-box\" open>\n<summary>\u76ee\u6b21<\/summary>\n<ol>\n<li><a href=\"#what-is-initial-load\">\u30b8\u30e0\u521d\u5fc3\u8005\u304c\u77e5\u308b\u3079\u304d\u521d\u671f\u8ca0\u8377\u8a2d\u5b9a\u3068\u306f\uff1f<\/a><\/li>\n<li><a href=\"#shibuya-gym-habits\">\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u904b\u52d5\u3092\u7d99\u7d9a\u3055\u305b\u308b\u5de5\u592b\u3068\u306f\uff1f<\/a><\/li>\n<li><a href=\"#beginner-mindset\">\u521d\u5fc3\u8005\u304c\u602a\u6211\u3084\u632b\u6298\u3092\u9632\u3050\u305f\u3081\u306e\u6ce8\u610f\u70b9\u3068\u306f\uff1f<\/a><\/li>\n<\/ol>\n<\/details>\n<h2 id=\"what-is-initial-load\">\u30b8\u30e0\u521d\u5fc3\u8005\u304c\u77e5\u308b\u3079\u304d\u521d\u671f\u8ca0\u8377\u8a2d\u5b9a\u3068\u306f\uff1f<\/h2>\n<p>\n\u30b8\u30e0\u521d\u5fc3\u8005\u304c\u77e5\u308b\u3079\u304d\u521d\u671f\u8ca0\u8377\u8a2d\u5b9a\u3068\u306f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u958b\u59cb\u3059\u308b\u6bb5\u968e\u3067\u8eab\u4f53\u306b\u304b\u3051\u308b\u91cd\u91cf\u3084\u904b\u52d5\u5f37\u5ea6\u306e\u57fa\u6e96\u306e\u3053\u3068\u3067\u3059\u3002\u904b\u52d5\u521d\u5fc3\u8005\u304c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u6210\u529f\u3055\u305b\u308b\u79d8\u8a23\u306f\u3001\u8eab\u4f53\u306b\u304b\u3051\u308b\u30b9\u30c8\u30ec\u30b9\u3092\u5f90\u3005\u306b\u5897\u3084\u3057\u3066\u3044\u304f\u6bb5\u968e\u7684\u306a\u30a2\u30d7\u30ed\u30fc\u30c1\u306b\u3042\u308a\u307e\u3059\u3002\n<\/p>\n<p>\n\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u306e\u9818\u57df\u306b\u304a\u3044\u3066\u3001<span class=\"keyword\">\u521d\u671f\u8ca0\u8377<\/span>\u3068\u306f\u500b\u4eba\u306e\u4f53\u529b\u30ec\u30d9\u30eb\u306b\u5408\u308f\u305b\u3066\u5b89\u5168\u306b\u904b\u52d5\u3092\u958b\u59cb\u3059\u308b\u305f\u3081\u306e\u904b\u52d5\u8a2d\u5b9a\u5024\u306e\u3053\u3068\u3067\u3059\u30022026\u5e74\u73fe\u5728\u306e\u904b\u52d5\u751f\u7406\u5b66\u306b\u57fa\u3065\u304f\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3\u3067\u3082\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u958b\u59cb\u304b\u3089\u6700\u521d\u306e<span class=\"num\">1\u30f6\u6708<\/span>\u9593\u306f\u3001\u30d5\u30a9\u30fc\u30e0\u306e\u5b9a\u7740\u3068\u795e\u7d4c\u7cfb\u306e\u9069\u5fdc\u3092\u76ee\u7684\u3068\u3059\u308b\u3053\u3068\u304c\u63a8\u5968\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u6700\u521d\u306f\u8efd\u3044\u30a6\u30a8\u30a4\u30c8\u3084\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u4e2d\u5fc3\u306b\u5b9f\u65bd\u3057\u307e\u3057\u3087\u3046\u3002\n<\/p>\n<ol class=\"coe-step-flow\">\n<li><strong class=\"title\"><span class=\"label\">STEP 1<\/span>\u30d5\u30a9\u30fc\u30e0\u306e\u78ba\u8a8d\u3068\u6e96\u5099\u904b\u52d5<br \/><\/strong>\u307e\u305a\u306f\u8efd\u3044\u91cd\u91cf\u3084\u81ea\u91cd\u3092\u7528\u3044\u3066\u6b63\u3057\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d5\u30a9\u30fc\u30e0\u3092\u899a\u3048\u3001\u95a2\u7bc0\u3084\u7b4b\u8089\u306e\u53ef\u52d5\u57df\u3092\u5e83\u3052\u307e\u3059\u3002<\/li>\n<li><strong class=\"title\"><span class=\"label\">STEP 2<\/span>\u4f4e\u8ca0\u8377\u30fb\u9ad8\u56de\u6570\u3067\u306e\u5b9f\u8df5<br \/><\/strong>1\u30bb\u30c3\u30c8\u5f53\u305f\u308a<span class=\"num\">15\u56de\u301c20\u56de<\/span>\u7a0b\u5ea6\u53cd\u5fa9\u3067\u304d\u308b\u4f4e\u8ca0\u8377\u3067\u904b\u52d5\u3092\u884c\u3044\u3001\u52d5\u4f5c\u3092\u8eab\u4f53\u306b\u8a18\u61b6\u3055\u305b\u307e\u3059\u3002<\/li>\n<li><strong class=\"title\"><span class=\"label\">STEP 3<\/span>\u6bb5\u968e\u7684\u306a\u5f37\u5ea6\u306e\u5f15\u304d\u4e0a\u3052<br \/><\/strong>\u904b\u52d5\u306b\u6163\u308c\u3066\u304d\u305f<span class=\"num\">4\u9031\u9593\u76ee<\/span>\u4ee5\u964d\u304b\u3089\u3001\u5c11\u3057\u305a\u3064\u91cd\u91cf\u3084\u30bb\u30c3\u30c8\u6570\u3092\u5897\u3084\u3057\u3066\u8ca0\u8377\u3092\u9ad8\u3081\u3066\u3044\u304d\u307e\u3059\u3002<\/li>\n<\/ol>\n<h2 id=\"shibuya-gym-habits\">\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u904b\u52d5\u3092\u7d99\u7d9a\u3055\u305b\u308b\u5de5\u592b\u3068\u306f\uff1f<\/h2>\n<p>\n\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u904b\u52d5\u3092\u7d99\u7d9a\u3055\u305b\u308b\u5de5\u592b\u3068\u306f\u3001\u81ea\u8eab\u306e\u901a\u52e4\u30eb\u30fc\u30c8\u3084\u751f\u6d3b\u52d5\u7dda\u306b\u5408\u308f\u305b\u305f\u30b8\u30e0\u9078\u3073\u3068\u7121\u7406\u306e\u306a\u3044\u6642\u9593\u306e\u78ba\u4fdd\u3067\u3059\u3002\u30b9\u30dd\u30fc\u30c4\u30b8\u30e0\u306e\u8abf\u67fb\u30c7\u30fc\u30bf\u306b\u3088\u308b\u3068\u3001\u901a\u3044\u59cb\u3081\u3066\u304b\u3089<span class=\"num\">3\u30f6\u6708<\/span>\u4ee5\u5185\u306b\u632b\u6298\u3059\u308b\u539f\u56e0\u306e\u7d04<span 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\/><\/strong>\u95a2\u7bc0\u3084\u7b4b\u8089\u306b\u7570\u5909\u3092\u611f\u3058\u305f\u5834\u5408\u306f\u7121\u7406\u3092\u305b\u305a\u904b\u52d5\u3092\u4e2d\u6b62\u3057\u3001\u8eab\u4f53\u3092\u4fdd\u8b77\u3057\u307e\u3059\u3002<\/li>\n<\/ul>\n<div class=\"coe-related-articles\">\n<div class=\"title\"><b>\u95a2\u9023\u8a18\u4e8b<\/b><\/div>\n<ul>\n<li>\n      <a href=\"https:\/\/how-about.jp\/design\/024\/2026\/07\/17\/%e6%b8%8b%e8%b0%b7%e9%a7%85%e5%91%a8%e8%be%ba%e3%81%ae%e3%82%b8%e3%83%a0%e3%81%a7%e5%88%9d%e5%bf%83%e8%80%85%e3%81%8c%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3%e3%82%92%e5%ae%9a%e7%9d%80%e3%81%95%e3%81%9b\/\">\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u521d\u5fc3\u8005\u304c\u904b\u52d5\u7fd2\u6163\u3092\u5b9a\u7740\u3055\u305b\u308b\u306b\u306f\uff1f<\/a>\n    <\/li>\n<li>\n      <a href=\"https:\/\/how-about.jp\/design\/024\/2026\/08\/20\/beginner-gym-equipment-basics\/\">\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3067\u521d\u5fc3\u8005\u304c\u77e5\u308b\u3079\u304d\u30de\u30b7\u30f3\u5668\u5177\u3068\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u57fa\u790e<\/a>\n    <\/li>\n<li>\n      <a href=\"https:\/\/how-about.jp\/design\/024\/2026\/09\/04\/gym-beginner-fitness-terms-concepts\/\">\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u521d\u5fc3\u8005\u304c\u77e5\u308b\u3079\u304d\u57fa\u672c\u7528\u8a9e\u3068\u904b\u52d5\u6982\u5ff5\u306e\u89e3\u8aac<\/a>\n    <\/li>\n<li>\n      <a href=\"https:\/\/how-about.jp\/design\/024\/2026\/09\/10\/shibuya-gym-beginner-comparison\/\">\u6e0b\u8c37\u99c5\u5468\u8fba\u306e\u30b8\u30e0\u3092\u521d\u5fc3\u8005\u304c\u6bd4\u8f03\uff01\u5931\u6557\u3057\u306a\u3044\u696d\u614b\u5225\u306e\u7279\u5fb4\u3068\u9078\u3073\u65b9<\/a>\n    <\/li>\n<\/ul>\n<\/div>\n<p><script 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