Gym Workouts for Beginners

HOW TO WORKOUT IN THE GYM FOR BEGINNERS?

Gym Workouts for Beginners

INTRODUCTION

If you have never ever stepped into a gym, then it could turn out to be a scary place for you. You might ponder over questions like what machines are, how everybody uses them, are people looking at me. Here we will discuss some beginner-friendly gym workouts to keep your gym fear away and finally get you started.

GYM WORKOUT ROUTINE WEEK ONE

Week one will include light cardio and resistance training exercises

1. 10 Minutes Cardio: A ten-minute exercise on the treadmill to get your heart rate running while mobilizing your joint muscles is a good start for a body transformation workout

2. Resistance Training: Don’t try to show off strength by lifting heavy weights instantly. This could injure your body. Start with light weights, repeat the ten reps and wait for 60 seconds before you repeat the rep. The resistance training workout could be a blend of:

• Dumbbell lunges

• Lat pull-down

• Cable chest fly

• Dumbbell shoulder press

3. HIIT Cardio Circuit: High-Intensity Interval Training includes intervals of training consisting of a brief period of rest while putting the maximum effort during the burst of exercises. To name a few:

● Ten press-ups

● Ten sit-ups

● Ten burpees

4. Stretching and Cooling Down

● Stretching and cooling down are essential as part of a workout plan as it helps relax the muscles and avoid cramps and injury. It could feel similar to a gentle walk on the treadmill for 5 minutes.

GYM WORKOUT ROUTINE WEEK TWO

As the second-week approaches, we will divide the accessible fat loss workout into upper and lower body exercises.

• Upper Body Exercises

• Lower Body Exercises

Upper Body Exercises

Pushups Shoulder Press

Align your hips to the ground by placing your knees and making sure your back isn’t curved. Lean forward with your arms once you are balanced. Repeat this ten times without taking extensive breaks.

Hold a dumbbell in your hands with an overhead grip. Keep the elbows at 90 degrees and push them over your head as you finish the biceps rep. It helps in maintaining your shoulder muscles, triceps, and core.

Single-Arm Dumbbell Row

The single-arm dumbbell row workout best targets your back, triceps, and shoulder. It further improves your core stability while ensuring the smooth functioning of five muscle joints exercise. As a beginner, start with light weights and build your muscle strength. You can also ask your trainer to make it a part of your circuit training session.

Lower Body Exercises

Split Squat Lunge Glutes Bridges Step-Ups

Lunge is all about placing one foot in front of the other at a distance of three feet, keeping toes in the same direction. Keep your shoulders back and chest up. Push through your front heel and straighten your back leg to reach out to the start position. Repeat this ten times and don’t move forward.

Lie down on the floor mat with your feet flat and knees bent. Lift your hips and squeeze the glutes as you form the bridge position. Try to hold the position for one to ten seconds and then lower down on the floor. Repeat it 10 to 20 times.

If you have a ledge or big box, then you can easily place one foot and rise. Keep repeating this until you feel a bit tired and rest for 20 seconds between the next rounds. It helps in keeping your body balanced and pumps up the leg muscles.

GYM WORKOUT ROUTINE WEEK THREE

At the onset of week three, we can include 3 kinds of exercises

• Pull Exercises

• Push Exercises

• Leg Exercises

Push workouts include the triceps, shoulders, and chest. Pull activities include biceps and back exercises and leg workouts are all about hamstrings, calves, and quads.

Wide-Grip Cable Row

Pull Exercises

x 12 – 10 reps

Push Exercises

Exercises Sets and Reps Cable

GYM WORKOUT ROUTINE WEEK FOUR

In week four, the beginner becomes physically and mentally ready for the full-fledged workout plans. The fourth week must include one hardcore exercise from the previous weeks. This ensures an excellent muscle-building response without affecting the recovery of muscles by not forcing them to do heavy weight-lifting training.

Body workouts are a great way to ensure all muscles are working smoothly in a group. In subsequent slides, we will be discussing two fullbody workout plans for the fourth week. You can opt for anyone.

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Beginners Full Body Workout Plan One

Exercises Sets and Reps

Barbell Back Squats

Bench Press (Dumbbell or Barbell)

Dumbbell Single-Arm Row

Overhead Press (Seated or Standing, Dumbbell or Barbell)

Pull-Ups/Chin-Ups (use assistance if necessary – machine or bands)

Four sets of 8 – 12

4 sets of 8 – 12

5 sets of 8 – 12

5 sets of 8 – 12

4 sets of 8 – 12

Beginners Full Body Workout Plan Two

Exercises Sets and Reps

Romanian Deadlift

Barbell Bent-Over Row

Dumbbell Walking Lunges (or

Barbell Reverse Lunges)

Lat Pulldown

Incline Bench Press (Dumbbell or Barbell)

5 sets of 8 – 12

4 sets of 8 – 12

3 sets of 8 – 12

4 sets of 8 – 12

5 sets of 8 – 12

CONCLUSION

A combination of weekly exercises can help you in strengthening muscles and can result in moving you from beginner to intermediate training plan. Keep track of the exercises you do and examine your performance every week. No matter how small that weight loss looks like it is still again when you lose even an inch. You will soon notice you have come a long way!