Going to the gym for the first time doesn’t have to be intimidating. Teeanime personal trainer Nicholas gives some introductory routines to help you feel confident and get the most out of your gym experience.
Everyone has varied motives for attending a gym. Many folks are concerned about utilizing the equipment if they have never worked out at a gym before. These introductory gym workouts are great for a variety of purposes, including as losing weight or burning fat, building muscle and strength, or improving your fitness.
Remember that your gym membership will include an introductory with a professional personal trainer, so make the most of this time with them. The gym staff is quite helpful and polite, and they can show you how to perform the exercises and answer any concerns you may have. Men’s Beginner Gym Workout: What Is It? Keep reading to find out
As a gym beginner, how long should I do the workout for?
Set a goal to stick with the workout program for 3 months. Making a long-term exercise plan is all about making good habits, which means giving your mind and body time to get used to doing something new.
Each workout should last 45 minutes to an hour, and you should always rest and recover for 48 hours between workouts. So a schedule of Monday, Wednesday, and Friday works well for most people.
How much weight should I lift?
As a novice, the greatest thing you can do is begin at the lower end of the weight spectrum and gradually work your way up until you reach approximately 60/70% of your maximum limit (the most amount of weight you can lift for 1 repetition with good form ). That will give you a good indication of where to start, and you can gradually raise the weight every week.
What are reps and sets?
A rep is how many times you do an exercise, while a set is how many times you do that exercise. So, if you do a bench press 10 times, that is called “one set of 10 reps.” If you did the same thing twice, took a short break, and then did it again, you would have done “two sets of 10 reps.”
What you want to do will determine how many reps and sets you do. More reps at a lower weight would build your endurance, while fewer reps at a higher weight would build your muscle mass.
People usually try to do between three and five sets, depending on how many they can do without losing their form.
Tips for each workout
- Go slow – focus on your technique
- Rest 60-90 seconds between each set
- Keep moving when you’re resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up
- Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.
Beginner gym workout for males
This workout is made for men who want to get stronger and gain lean mass. This is a beginner workout for the whole body, but the arms and core get the most attention. By the end of this plan, all of your numbers (the number of reps or the amount of weight you lift) should have gone up almost every week, and your body shape will have changed. You can get started by reading this guide.
- Seated chest press (10 reps x 4 sets)
- Seated rows (10 reps x 4 sets)
- Wide grip lat pulldown (10 reps x 4 sets)
- Seated leg press (10 reps x 4 sets)
- Dumbbell seated shoulder press (10 reps x 4 sets)
- Dumbbell bicep curls (10 reps x 4 sets)
- Close grip tricep press ups (10 reps x 4 sets)
- Cable rotations/twists (10 reps x 4 sets)
- Reverse crunches (10 reps x 4 sets)
Beginner gym workout for strength
Strength training rep range is 4 – 6 reps, and the objective behind this strategy is to exert greater energy for fewer reps (which will mean lifting heavier). If this is your first time lifting for strength, don’t go too heavy – start with a moderate weight and gradually raise the load as the weeks pass. When you believe you can lift for 8-10 reps with the same weight, it’s time to up the weight. This tutorial will help you get started.
- Barbell push press (6 reps x 4 sets)
- Goblet squat (6 reps x 4 sets)
- Dumbbell single arm row (6 reps x 4 sets)
- Shoulder lateral raise (6 reps x 4 sets)
- Bench press (6 reps x 4 sets)
- Pull ups/assisted pull ups (6 reps x 4 sets)
- Barbell bicep curls (8 reps x 4 sets)
- Cable overhead tricep extensions (8 reps x 4 sets)
- Rotating plank (30 secs x 4)
Beginner gym workout for fat loss
This workout is designed to get you sweating. This raises your heart rate, which burns more calories. It also burns more calories after your workout because your body is still recovering. So you burn more while resting after working out your heart. Start with this guide.
- Plate thrusters (15 reps x 3 sets)
- Mountain climbers (20 reps x 3 sets)
- Box jumps (10 reps x 3 sets)
- Walk outs (10 reps x 3 sets)
- Renegade rows (full plank/kneeling) (10 each side x 3 sets)
- Press ups (full plank/kneeling) (15 reps x 3 sets)
- Treadmill 10 min run/steep incline brisk walk (no hands)
- Supermans (full plank/kneeling) (10 reps x 3 sets)
- Crunches (10 reps x 3 sets)
Beginner gym workout for cardio equipment
Using different pieces of equipment, this mix of steady and interval cardio will keep your workout from getting boring. Interval training is a great way to improve your cardio fitness and make your heart stronger and more efficient. From a breathing point of view, it’s a good way to get ready for an HIIT class. You can get started by reading this guide.
- 5 min treadmill brisk walk (optional incline)
- 5 min rower (steady)
- 1 min run/1 min walk treadmill x 10(easy)/15(medium)/20(hard)
- 10 min stair master (steady)
- Cross trainer (maintain one pace) – 1 min low effort level/1 min high effort level x 10(easy)/15(medium)/20(hard)
Beginner gym circuit programme
Circuit training is a great way to burn more calories and work on more than one area at once, especially if you only have a certain amount of time for your workouts. You’ll start lifting weights because it’s good for your heart, saves time, builds muscle strength and endurance, speeds up recovery, and keeps you from getting bored. You can get started by reading this guide.
- 2 min rower
- Alternating side plank (45 secs)
- Bicep curl to shoulder press (45 secs)
- Benched tricep dips (45 secs)
- Squat jumps (45 secs)
- Press up into superman (full/knees) (45 secs)
Exercise principles to help reach your goals
There are numerous training methods that can all be effective depending on your goals.
Whatever method you use to train, there are certain basic things you can do to make the most of your workouts.
1. Pay attention to what you eat
If you want to lose fat, remember that the basic idea is to exercise more than you consume; this is a simple formula that many individuals complicate when it comes to weight loss. When training for muscle gain, the meals you eat are also highly significant, such as foods high in protein. What you consume before and after your workout can also improve your performance and recovery.
2. Think about your job
Many people spend the most of their day sitting. So, when it comes to exercise, standing rather than sitting will have various benefits and will really assist free up any regions that may not be getting enough mobility due to the constraints of your job.
3. Warm up properly
Movement-based (also known as dynamic) stretches are the greatest way to warm up your body before exercise. This includes anything that does not involve standing motionless or lowering your heart rate, such as lunges, walk outs, simple yoga motions, or cardiovascular exercises like walking, cross trainer, or stair master.
4. Don’t forget to cool down
Static or slow-moving stretches are much better for this part of the workout. It’s a great time to try to loosen up and let go of some of those tight spots that are hard to get to relax.
