Health and Fitness

Best Gym Workout Plan for Beginners

Some of us find it hard to go to the gym and work out. Sweating out with heavy equipment, which you haven’t used before, or you don’t know how to use. It might seem daunting for beginners, but they can start gym workouts with determination and a good plan. There are some useful guides for gym workout plans for beginners, which will help you to achieve your gym goal and improve your overall health whether you have a plan to lose weight or burn fat, tone your body and strength or improve your fitness. 

It is good to take a gym membership that will include an expert personal trainer who will guide you on gym exercises that will work for you. So, make use of your time with them.

The staff at the gym is incredibly helpful and nice, so they can demonstrate the exercises for you and answer any concerns you may have.

Another important thing is that if you really want to join a gym workout, you need to check your health with a health expert before joining the gym. Your body is ready for it or not, or you might have some medical condition, so it is crucial to know before starting a full-body workout at the gym.

As a beginner, you would have some questions in your mind like these:

How long should I do the exercise as a beginner?

Make it a point to stick with the exercise plan for three months. Forming healthy habits is the key to developing a long-term fitness regimen, which calls for giving your body and mind enough time to get used to a new activity.

You should always give yourself 48 hours between workouts as a beginner so that you may relax and recover correctly. Each workout session should last 45 to 1 hour. 

So for the majority of people, a Monday-Wednesday-Friday schedule is effective. 

What should my lifting capacity be?

The ideal course of action for a beginner is, to begin with, lighter weight and gradually increase until you reach roughly 60–70% of your maximum capacity (the most amount of weight you can lift for 1 repetition with good form ). That will give you a general idea of where to start, and you can gradually add weight each week.

How do reps and sets work?

A set is the number of rounds of reps you perform, whereas a rep is the number of times you perform a certain exercise. So, performing 10 reps of a bench press would constitute “one set of 10 reps.” You would have finished “two sets of 10 reps” if you did the exercise once, had a short break, and then repeated it.

It depends on what you want to accomplish, you can choose how many reps and sets to try. Your endurance would increase with more reps at a lighter weight. But your muscle mass would increase with fewer reps at a heavier weight.

People typically aim for three to five sets when it comes to repetitions, depending on how many you can finish without losing your form.

Tips for each exercise

  • Slow down and pay attention to your technique.
  • After every set, take a 60-90 second break.
  • Keep moving when you’re resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up
  • Although it’s best to do the workout in the specified order, you can change it if necessary, or if the equipment is occupied.

Gym Workout Routine for Beginners

You should start your gym workout with warming-up exercises. It works for beginners as well as experienced ones. Warming up is necessary for the body to work out largely, helping to reduce the risk of injury while loosening the muscles.

Before beginning the core workout, you can perform Jump pulses, Windmill, Lunge Overhead reach, Inchworm, and Mountain climbers for 5 minutes each day.

Here are some workouts you can try during your first three gym visits after warming up.

  1. Cardio Exercise

First, pick a cardio machine (such as a treadmill or an elliptical) and set a goal to stay on it for 20 to 25 minutes or as long as  reasonable for you. Start slowly, then if you believe you can manage more, gradually increase the incline, resistance, or pace. 

This is a wonderful, straightforward method for settling into your routine and being accustomed to the gym setting. For people who are new to the gym, cardio machines provide a manageable workout.

It’s possible to “push your limitations just enough to feel like you’re doing more. But not too much that you get out of breath or feel uncomfortable.”

  1. Lower body Exercise

The major muscle groups in your lower body are necessary for tasks like climbing stairs, getting in and out of a car, and playing fetches with a furry buddy.

Use this lower body exercise routine for beginners that consist of three rounds of box squats, stationary lunges, calf lifts, and glute bridges to begin building your hamstrings, glutes, and quads. 

It’s a fantastic way to start exercising these muscle groups!

  1. Upper Body Exercise

You should give some attention to the muscular groups in your upper body if you want to keep things in balance. 

On your third visit, finish the exercises listed below three times.

a. Lat Pulldown

First, choose a light weight and sit on the seat with your thighs tucked beneath the padding. Take a wide overhand grip on the bar with your hands about shoulder-width apart. Maintaining a slight bend in your back, pull the bar down to around chin level (or a bit lower).

Holding on to the bar, slowly allow it to climb back to the beginning position. This is considered one rep. Before resting, try to finish 10 reps.

b. High plank 

Start by assuming the “table-top” posture, which entails placing your hands and knees on the floor and keeping your back straight. Stretch your legs back behind you once you’ve gained stability. So that your body is in a straight line from your head to your heels.

Now activate your core by flexing your abdominal muscles. Try to hold this position for a count of 15 seconds before slowly returning your knees to the floor. This is a good gym workout for beginners.

c. Dumbbell chest press

Take a set of dumbbells that you can lift easily without putting too much effort into your muscles. Holding a dumbbell in each hand, recline on a flat bench. You should have a 90-degree angle between your upper arm and forearm.

To align your elbows with your shoulders, extend them away from your ribcage. Turn your wrists so that the palms are facing front (away from your face). Exhale as you lift the dumbbells up using your chest muscles. Take a moment to contract your chest muscles after your arms are fully stretched. 

Hold this posture before lowering the dumbbells gradually. Making lifting the weights more difficult than lowering them. It is just one repetition.

In addition, when you start going to the gym for a workout, first, you should focus on getting acquainted with the equipment. And then figuring out which gym workouts are comfortable for you. Ask your trainer and follow accordingly and then celebrate your right direction for a gym workout routine for beginners.

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