Log every workout with sets, reps, and weight to track progress. Weigh your food and count calories, since a bad diet kills your gains. Take rest days: aim for three to five workouts a week, not more.
Here are the top 3 habits that a gym newbie needs to build, and I know number 3 is gonna surprise you. Number 1 is tracking your workouts. If you make sure you log every workout and you know how many sets, reps, and what weight you did, it's gonna make it so much easier to progressively overload, which will allow you to make your gains faster. Number 2 is tracking your calories. It's impossible to out-train a bad diet, and most people have no idea how many calories they're actually consuming in a day until they actually get a food scale and start tracking everything that they eat. And number 3 is taking rest days. Some people get so excited to build this new habit that they don't take enough breaks when they're first getting into the gym. When you're first getting into the gym, you really only need to be working out 3 to 5 times a week. There's no reason you need to be doing strength training 7 days a week. You need to give your body time to recover so it can build muscle.
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