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| Beginner's Gym Workout Guide: Your Path to Fitness Success |
## Introduction
Starting your fitness journey at the gym can be intimidating, especially if you're a beginner.
But fear not!
With the right guidance and beginner workouts, you can feel confident and get the most out of your gym time.
In this ultimate beginner's guide, we'll walk you through various gym workouts designed for different goals, whether you want to lose weight, build muscle, improve your fitness, or enhance flexibility.
Getting Started: Gym Basics
Before diving into the workouts, let's cover some essential gym basics.
If you're new to the gym, it's recommended to take advantage of the induction offered by your gym membership.
The expert personal trainers can show you how to use the equipment effectively and answer any questions you may have.
The gym staff is friendly and always ready to assist you.
If you prefer training at home, we've got you covered too.
Check out our guide to workouts you can do anywhere for some great at-home exercises.
Now, let's address a couple of common questions beginners have when starting their fitness journey:
How Long Should I Do The Workout for?
As a beginner, it's important to set a goal of continuing with the workout program for at least three months.
Creating a long-term exercise routine is all about forming positive habits and allowing your mind and body to adjust to something new.
Each workout should take around 45 minutes to an hour, and it's recommended to have a 48-hour rest period between workouts for proper rest and recovery.
A Monday-Wednesday-Friday routine works well for most people.
How Much Weight Should I Lift?
When it comes to weightlifting, it's best to start at the lower end of the weight spectrum and gradually work your way up.
Begin with about 60 to 70% of your maximum limit, which is the most weight you can lift for one repetition with good form.
Starting at a lower weight allows you to focus on proper technique and avoid injury.
You can increase the weight little by little every week as you become more comfortable and confident.
Understanding Reps and Sets
Before we move on to the specific workouts, let's clarify the terms "reps" and "sets."
- Reps: A rep refers to the number of times you repeat a specific exercise.
- Sets: A set represents the number of rounds of reps you do.
For example, if you perform 10 bench press repetitions, that would be considered "one set of 10 reps.
" If you take a short break and then repeat the same exercise, you would have completed "two sets of 10 reps."
The number of reps and sets you should aim for depends on your goals.
Performing more reps at a lower weight improves endurance, while fewer reps at a higher weight help build muscle mass.
Typically, people aim for three to five sets, depending on their ability to maintain proper form.
Beginner Gym Workouts For Females
This workout routine is specifically designed to tone the whole body, with a slight emphasis on the legs and glutes.
Ladies, it's time to debunk the myth that lifting weights will make you bulky.
Weight training actually helps women become stronger, leaner, and more toned. Let's get started!
Seated Leg Press
- Reps: 10
- Sets: 3
The seated leg press is an excellent exercise for targeting your lower body, particularly your quadriceps, hamstrings, and glutes.
Adjust the seat so that your knees are at a 90-degree angle when your feet are on the footplate.
Push the weight away from your body using your legs, and then slowly return to the starting position.
Seated Shoulder Press
- Reps: 10
- Sets: 3
The seated shoulder press primarily works your deltoid muscles, which are responsible for shoulder movement.
Sit on the bench with your back straight and feet flat on the floor.
Hold the dumbbells at shoulder height and push them upward until your arms are fully extended.
Lower the weights back down slowly and repeat.
Close Grip Lat Pulldown
- Reps: 10
- Sets: 3
The close grip lat pulldown targets your upper back muscles, specifically the latissimus dorsi.
Sit facing the machine with your knees under the pads.
Grab the bar with a close grip, palms facing you.
Pull the bar down towards your chest while keeping your elbows close to your body.
Slowly release the bar back to the starting position.
Bodyweight Lunges
- Reps: 10
- Sets: 3
Bodyweight lunges are a great exercise for working your lower body, including your quadriceps, hamstrings, and glutes.
Stand with your feet hip-width apart, take a step forward with one leg, and lower your body until your front knee is at a 90-degree angle.
Push through your front heel to return to the starting position and repeat on the other leg.
Full/Kneeling Press Ups
- Reps: 10
- Sets: 3
Press-ups, also known as push-ups, are a classic exercise that targets your chest, shoulders, and triceps.
Begin in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows, keeping them close to your sides.
Push back up to the starting position and repeat.
Plank
- Duration: 30 seconds
- Sets: 3
The plank is an effective exercise for strengthening your core muscles, including your abs, back, and glutes.
Start by assuming a push-up position with your forearms on the ground and your elbows directly beneath your shoulders.
Maintain a straight line from your head to your heels, engage your core, and hold the position for the specified duration.
Leg Raises
- Reps: 10
- Sets: 3
Leg raises target your lower abdominal muscles, which are often difficult to engage.
Lie flat on your back with your arms by your sides, palms facing down.
Lift your legs off the ground while keeping them straight, then slowly lower them back down without touching the floor.
Repeat the movement for the specified number of reps.
Beginner Gym Workouts for Males
This workout routine is designed to help men gain strength and lean mass.
It's a full-body workout with a focus on the arms and core.
Get ready to see changes in your body shape and increase your numbers on the exercises week after week.
Seated Chest Press
- Reps: 10
- Sets: 4
The seated chest press primarily targets your pectoral muscles, along with your triceps and shoulders. Sit on the chest press machine with your back straight and feet flat on the floor. Push the handles away from your body until your arms are fully extended, and then slowly bring them back to the starting position.
Seated Rows
- Reps: 10
- Sets: 4
Seated rows are an excellent exercise for working your back muscles, including your latissimus dorsi and rhomboids.
Sit on the row machine with your feet resting against the footrests.
Grab the handles with an overhand grip, lean back slightly, and pull the handles towards your body, squeezing your shoulder blades together.
Release and repeat.
Wide Grip Lat Pulldown
- Reps: 10
- Sets: 4
The wide grip lat pulldown targets your upper back muscles, particularly the latissimus dorsi.
Sit facing the machine with your knees under the pads.
Grab the bar with a wide overhand grip, palms facing away from you.
Pull the bar down towards your chest while keeping your elbows slightly outwards.
Slowly release the bar back to the starting position.
Seated Leg Press
- Reps: 10
- Sets: 4
The seated leg press is a great exercise for targeting your lower body muscles, including your quadriceps, hamstrings, and glutes.
Adjust the seat so that your knees are at a 90-degree angle when your feet are on the footplate.
Push the weight away from your body using your legs, and then slowly return to the starting position.
Dumbbell Seated Shoulder Press
- Reps: 10
- Sets: 4
The dumbbell seated shoulder press specifically targets your deltoid muscles responsible for shoulder movement.
Sit on a bench with your back straight and feet flat on the floor.
Hold a dumbbell in each hand at shoulder height, palms facing forward.
Push the dumbbells upward until your arms are fully extended, and then lower them back down slowly.
Dumbbell Bicep Curls
- Reps: 10
- Sets: 4
Bicep curls are a classic exercise for targeting your bicep muscles.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
Keep your elbows close to your sides and curl the dumbbells up towards your shoulders, squeezing your biceps at the top.
Lower the dumbbells back down and repeat.
Close Grip Tricep Press Ups
- Reps: 10
- Sets: 4
Close grip tricep press-ups primarily work your tricep muscles, which are located on the back of your upper arms.
Start in a plank position with your hands close together, directly beneath your shoulders.
Lower your body by bending your elbows, keeping them close to your sides.
Push back up to the starting position and repeat.
Cable Rotations/Twists
- Reps: 10
- Sets: 4
Cable rotations or twists target your oblique muscles, which are responsible for rotating your torso.
Stand facing a cable machine with your feet shoulder-width apart and hold the handle in front of your body.
Rotate your torso to one side, keeping your hips stable, and then return to the starting position.
Repeat on the other side.
Reverse Crunches
- Reps: 10
- Sets: 4
Reverse crunches primarily work your lower abdominal muscles, which are often difficult to engage.
Lie flat on your back with your arms by your sides, palms facing down.
Bend your knees and lift them towards your chest, then curl your hips off the ground and towards your shoulders.
Slowly lower your hips back down and repeat the movement.
Beginner Gym Workout for Strength
If your goal is to build strength, this workout routine is for you.
The rep range for strength training is typically 4-6 reps, and the exercises chosen for this plan will require you to exert more energy for fewer reps.
Let's get stronger together!
Barbell Push Press
- Reps: 6
- Sets: 4
The barbell push press is a compound exercise that targets multiple muscle groups, including your shoulders, triceps, and legs.
Start with the barbell resting on your shoulders, slightly in front of your collarbone.
Bend your knees and explosively push the barbell overhead, extending your arms fully.
Lower the barbell back down to the starting position and repeat.
Goblet Squat
- Reps: 6
- Sets: 4
The goblet squat is an effective exercise for targeting your quadriceps, hamstrings, and glutes.
Hold a dumbbell vertically against your chest with both hands.
Stand with your feet shoulder-width apart, toes slightly turned out.
Lower your body by bending your knees, keeping your chest up and heels on the ground. Push through your heels to return to the starting position and repeat.
Dumbbell Single Arm Row
- Reps: 6
- Sets: 4
The dumbbell single arm row primarily targets your back muscles, including your latissimus dorsi and rhomboids.
Hold a dumbbell in one hand, bend your knees slightly, and hinge forward at the hips.
Pull the dumbbell towards your body, squeezing your shoulder blade at the top of the movement.
Lower the dumbbell back down and repeat on the other side.
Shoulder Lateral Raise
- Reps: 6
- Sets: 4
Shoulder lateral raises isolate your side deltoid muscles, which are responsible for shoulder abduction.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
Raise the dumbbells out to the sides until your arms are parallel to the ground, then lower them back down slowly.
Repeat the movement for the specified number of reps.
Bench Press
- Reps: 6
- Sets: 4
The bench press is a classic compound exercise that targets your chest, shoulders, and triceps.
Lie flat on a bench with your feet on the ground and grip the barbell slightly wider than shoulder-width apart.
Lower the barbell to your chest, then push it back up to the starting position, fully extending your arms.
Repeat the movement for the specified number of reps.
Pull Ups/Assisted Pull Ups
- Reps: 6
- Sets: 4
Pull-ups are a challenging exercise that primarily works your back, biceps, and shoulders.
Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended, then pull yourself up until your chin is above the bar.
Lower yourself back down with control and repeat the movement.
Barbell Bicep Curls
- Reps: 8
- Sets: 4
Barbell bicep curls target your biceps, which are located on the front of your upper arms.
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands shoulder-width apart.
Keep your elbows close to your sides and curl the barbell up towards your shoulders, squeezing your biceps at the top.
Lower the barbell back down and repeat.
Cable Overhead Tricep Extensions
- Reps: 8
- Sets: 4
Cable overhead tricep extensions isolate your triceps, which are located on the back of your upper arms.
Stand facing away from a cable machine with your feet shoulder-width apart.
Grab the handle with both hands and extend your arms overhead, keeping your elbows close to your head.
Slowly lower the handle behind your head, then extend your arms back up.
Repeat the movement for the specified number of reps.
Rotating Plank
- Duration: 30 seconds
- Sets: 4
The rotating plank is a challenging exercise that targets your core muscles, including your abs, obliques, and lower back.
Start in a plank position with your hands directly beneath your shoulders.
Rotate your body to one side, lifting one arm towards the ceiling.
Return to the plank position and repeat on the other side.
Hold each side for the specified duration.
Beginner Gym Workout for Fat Loss
If your primary goal is fat loss, this workout routine will help you raise your heart rate and burn calories effectively.
Push your cardiovascular fitness to the next level and start shedding those extra pounds.
Let's get sweaty!
Plate Thrusters
- Reps: 15
- Sets: 3
Plate thrusters are a full-body exercise that combines a squat and an overhead press.
Hold a weight plate at chest height, close to your body.
Squat down, keeping your chest up and heels on the ground.
As you stand back up, explosively push the weight plate overhead, fully extending your arms.
Lower the weight plate back to the starting position and repeat.
Mountain Climbers
- Reps: 20
- Sets: 3
Mountain climbers are a dynamic exercise that targets your core, shoulders, and legs.
Start in a plank position with your hands directly beneath your shoulders.
Bring one knee towards your chest, then quickly switch legs in a running motion.
Keep your hips low and your core engaged throughout the movement.
Repeat for the specified number of reps.
Box Jumps
- Reps: 10
- Sets: 3
Box jumps are an explosive exercise that works your lower body, particularly your quadriceps, hamstrings, and glutes.
Stand facing a sturdy box or platform.
Bend your knees and swing your arms back, then explosively jump onto the box, fully extending your hips and knees.
Step back down and repeat the movement for the specified number of reps.
Walk Outs
- Reps: 10
- Sets: 3
Walk outs are a challenging exercise that targets your core, shoulders, and hamstrings.
Stand with your feet shoulder-width apart.
Bend forward at the hips and place your hands on the ground in front of you.
Walk your hands forward until you're in a plank position, then walk them back towards your feet and stand up.
Repeat for the specified number of reps.
Renegade Rows (Full Plank/Kneeling)
- Reps: 10 each side
- Sets: 3
Renegade rows are a compound exercise that works your back, core, and shoulders.
Start in a plank position with a dumbbell in each hand.
Row one dumbbell up towards your chest, keeping your elbow close to your body.
Lower the dumbbell back down and repeat on the other side.
Alternate sides for the specified number of reps.
Press Ups (Full Plank/Kneeling)
- Reps: 15
- Sets: 3
Press-ups, also known as push-ups, target your chest, shoulders, and triceps.
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows, keeping them close to your sides.
Push back up to the starting position and repeat for the specified number of reps.
Treadmill 10 min Run/Steep Incline Brisk Walk (No Hands)
- Duration: 10 minutes
For this exercise, you can choose between a 10-minute run or a brisk walk on a treadmill with a steep incline.
If you're running, maintain a challenging pace that raises your heart rate.
If you're brisk walking, set the treadmill to a steep incline and keep your hands off the rails to engage your core muscles.
Supermans (Full Plank/Kneeling)
- Reps: 10
- Sets: 3
Supermans are a great exercise for targeting your lower back and glute muscles.
Lie face down on the floor with your arms extended in front of you.
Lift your arms, chest, and legs off the ground simultaneously, squeezing your glutes at the top.
Lower back down and repeat for the specified number of reps.
Crunches
- Reps: 10
- Sets: 3
Crunches are a classic exercise that primarily targets your abdominal muscles.
Lie flat on your back with your knees bent and feet flat on the floor.
Place your hands behind your head or cross them over your chest.
Curl your upper body off the ground, engaging your abs, and then slowly lower back down.
Repeat the movement for the specified number of reps.
Beginner Gym Workouts for Flexibility
Flexibility is an essential component of overall fitness, and incorporating stretches into your workout routine can help you improve mobility and reduce the risk of injury.
These exercises are perfect for shaking out tension, aches, and pains, especially if you have a sedentary job.
Let's focus on opening up the body and relieving tightness.
Child's Pose into Upward Dog
- Duration: 10-15 seconds
Child's pose and upward dog are yoga poses that stretch your back, hips, and shoulders.
Start in a kneeling position, then sit back on your heels and lower your torso forward, reaching your arms out in front of you.
Hold this position for a few seconds, then transition into upward dog by lying face down on the mat, placing your palms on the ground next to your chest.
Straighten your arms and lift your upper body, arching your back and looking up towards the ceiling.
Hold this position for a few seconds before returning to child's pose.
Hip Openers
- Reps: 10
Hip openers are stretches that target the muscles surrounding your hips and lower back.
Start by lying on your back with both legs extended.
Bend one knee and bring it towards your chest, clasping your hands around your shin or thigh.
Gently pull your knee closer to your chest, feeling a stretch in your hip.
Hold for a few seconds, then repeat on the other side.
Kneeling Shoulder Stretches
- Reps: 5
Kneeling shoulder stretches help release tension in your shoulders and upper back.
Kneel on the floor with your knees hip-width apart.
Extend one arm in front of you and rotate it inward, reaching across your body.
Use your other hand to gently pull your extended arm closer to your body, feeling a stretch in your shoulder.
Hold for a few seconds, then repeat on the other side.
Thoracic Rotation Raises
- Reps: 10
Thoracic rotation raises target your upper back and improve spinal mobility.
Stand with your feet shoulder-width apart and place your hands behind your head, elbows out to the sides.
Rotate your torso to one side, bringing your elbow towards your opposite knee.
Return to the starting position and repeat on the other side.
Alternate sides for the specified number of reps.
Frog Pose
- Duration: 10-15 seconds
Frog pose is a yoga pose that stretches your inner thighs and groin muscles.
Begin in a tabletop position on your hands and knees.
Slowly widen your knees as far apart as possible while keeping your ankles in line with your knees.
Lower your hips towards the ground, feeling a stretch in your inner thighs.
Hold this position for a few seconds, then return to the starting position.
Hip Flexor Stretches
- Reps: 10
Hip flexor stretches target the muscles at the front of your hip and thigh.
Start in a lunge position with one knee on the ground and the other foot forward, knee bent at a 90-degree angle.
Keep your torso upright and gently push your hips forward, feeling a stretch in the front of your hip.
Hold for a few seconds, then repeat on the other side.
Lateral Lunges
- Reps: 5
Lateral lunges are excellent for stretching your inner thighs, hamstrings, and glutes.
Start by standing with your feet hip-width apart.
Take a wide step to the side with one foot, keeping your toes pointed forward.
Bend your knee and shift your weight towards that side, keeping your other leg straight.
Return to the starting position and repeat on the other side.
Alternate sides for the specified number of reps.
Scorpion Twists
- Reps: 2
Scorpion twists are dynamic stretches that target your lower back and glutes.
Lie face down on the floor with your arms extended out to the sides, forming a T shape.
Lift one leg off the ground and rotate it over your body towards the opposite arm, like a scorpion's tail.
Return to the starting position and repeat on the other side.
Alternate sides for the specified number of reps.
Beginner Video Session
If you're new to fitness or prefer guided workouts, try this 5-minute high-intensity video session to work your entire body.
For more free workouts from Nuffield Health, click here.
Beginner Gym Workout for Cardio Equipment
Mix up your gym routine and prevent boredom by incorporating steady and interval cardio sessions using different pieces of equipment.
Applying intervals to your training can improve cardiovascular fitness and make your heart stronger and more efficient.
Let's get your heart pumping!
5 min Treadmill Brisk Walk (Optional Incline)
Warm up your body with a 5-minute brisk walk on the treadmill.
If you want to challenge yourself further, set the treadmill to a steep incline.
This warm-up raises your heart rate and prepares your body for the workout ahead.
5 min Rower (Steady)
After the treadmill, hop onto the rowing machine for 5 minutes of steady rowing.
Focus on maintaining a consistent pace and engaging your legs, core, and arms throughout the movement.
The rowing machine is an excellent full-body workout that improves cardiovascular fitness.
1 min Run/1 min Walk Treadmill x 10 (Easy/Medium/Hard)
Now it's time for some interval training on the treadmill.
Alternate between one minute of running and one minute of walking, gradually increasing the intensity.
Start with an easy pace for the first set, then move to a medium pace, and finish with a hard pace for the last set.
This interval training pushes your cardiovascular fitness to the next level.
10 min Stair Master (Steady)
Next, head over to the stair master for a 10-minute steady session.
Adjust the intensity level to your comfort and maintain a consistent pace throughout.
The stair master is a challenging cardio workout that targets your lower body muscles and improves endurance.
Cross Trainer (Maintain One Pace) – 1 min Low Effort Level/1 min High Effort Level x 10 (Easy/Medium/Hard)
Finish off your cardio workout with the cross trainer.
Alternate between one minute of low effort level and one minute of high effort level, gradually increasing the intensity.
Start with an easy pace for the first set, then move to a medium pace, and finish with a hard pace for the last set.
The cross trainer provides a low-impact, full-body workout that challenges your cardiovascular system.
Beginner Gym Circuit Program
Circuit training is an excellent way to maximize calorie expenditure and target multiple areas simultaneously, making it ideal for those with time constraints.
This circuit incorporates weights, high cardiovascular fitness, time efficiency, muscular strength, muscular endurance, faster recovery, and helps beat boredom.
Let's get started!
2 min Rower
Begin the circuit with a 2-minute rowing session to raise your heart rate and activate your muscles.
Focus on maintaining a steady pace throughout.
Alternating Side Plank
- Duration: 45 seconds
Side planks are effective for working your obliques and core muscles.
Start in a plank position, then rotate your body to one side, balancing on one forearm and the side of one foot.
Keep your body in a straight line and hold the position for the specified duration.
Return to the plank position and repeat on the other side.
Bicep Curl to Shoulder Press
- Duration: 45 seconds
This exercise targets your biceps and shoulders.
Hold a dumbbell in each hand with your palms facing forward.
Perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
From there, press the dumbbells overhead by extending your arms fully.
Lower the dumbbells back down to shoulder height and repeat the movement.
Benched Tricep Dips
- Duration: 45 seconds
Benched tricep dips primarily target your triceps, which are located on the back of your upper arms.
Sit on the edge of a bench or step with your hands gripping the edge, fingers facing forward.
Slide your butt off the bench and lower your body by bending your elbows, keeping them close to your sides.
Push back up to the starting position and repeat the movement.
Squat Jumps
- Duration: 45 seconds
Squat jumps are an explosive exercise that targets your lower body muscles, including your quadriceps, hamstrings, and glutes.
Stand with your feet shoulder-width apart, then lower your body into a squat position.
From the squat, explosively jump up, extending your hips and knees fully.
Land softly back into the squat position and repeat the movement.
Press Up into Superman (Full/Knees)
- Duration: 45 seconds
This exercise combines two movements: a press-up and a superman.
Start in a plank position, then perform a press-up by bending your elbows and lowering your body towards the ground.
Push back up to the starting position, then lift your right arm and left leg off the ground simultaneously, extending them fully.
Lower back down and repeat on the other side.
Exercise Principles to Help Reach Your Goals
In addition to the specific workouts, there are some exercise principles that can help you get the most out of your gym sessions. Let's explore them:
Pay attention to your diet: If your goal is fat loss, remember the basic principle of moving more than you consume. For muscle gain, focus on consuming foods high in protein. Additionally, what you eat before and after your workout can impact your performance and recovery.
Consider your job: Many people have sedentary jobs that involve sitting for long periods. When exercising, try to incorporate more standing movements to counteract the effects of a sedentary lifestyle.
Warm up properly: Before starting your workout, warm up your body with dynamic stretches and movements. This helps increase blood flow to your muscles and prepares your body for the exercises ahead.
Don't forget to cool down: After completing your workout, take the time to cool down and stretch. This helps your heart rate and breathing return to normal gradually and prevents muscle soreness.
Key Takeaway
Starting your fitness journey at the gym may seem daunting, but with the right workouts and guidance, you can make progress and achieve your goals.
Remember to set realistic goals and give your mind and body time to adjust to the new routine.
Whether you're looking to lose weight, build muscle, improve fitness, or enhance flexibility, there's a beginner gym workout for you.
Don't forget to listen to your body and consult with a personal trainer if needed.
Get started and enjoy the amazing benefits of regular exercise!
Additional Information
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