Simple Gym Routines for Beginners
Written by Luke Argue
Going to the gym is not always easy, whether it’s the unfamiliar equipment, the intimidating people or the feeling of exhaustion that comes from a good workout. Starting a gym routine can be just as easy as forgetting about it. As a beginner, you should focus on overcoming such preliminary obstacles by creating a motivating gym routine and setting realistic workout goals.
How To Plan a Gym Routine for Beginners
The first step for any beginner should be establishing a realistic gym routine. When you first start, you may not have the stamina to work out every day and may need to rest between workouts. Try to leave 48 hours between workouts to let your body rest (i.e., a Monday-Wednesday-Friday schedule).
Every workout should be 45–60 minutes long for you to reap the most health benefits. However, be careful not to overdo it. You should seek to do about 60–70% of your maximum weight (i.e., the most weight you can move in an exercise for one rep or movement). This will keep you from hurting yourself while helping you get a good workout and get those muscles growing.
Beginner Workout Plans
Check out Muscle and Fitness for a 4-week workout plan tailored to beginners. It will take you from a gym novice to being excited about pursuing your gym journey.
If you’re looking for more exercises to target specific goals, here are simple and easy gym routines to help you familiarize yourself with the different equipment at the gym.
Beginner Workouts for Strength
A couple of tried-and-true techniques will help beginners increase their strength. First, work in a particular range of repetitions or reps (i.e., the number of times you perform an exercise). Your optimal range of reps for strength training should be 4–6. The goal is to lift a comparatively heavier weight than you might typically do but for fewer reps. Be careful not to overdo it and only lift difficult, not painful, amounts of weight.
Increase the weight once you can comfortably do 8–10 reps. You’ll build strength quickly and effectively through this progressive process of reaching the range of 8–10 reps, increasing the weight and returning to 4–6. Effective strength training exercises include:
- Goblet squats;
- Bench presses;
- Barbell bicep curls;
- Tricep extensions;
- Pull-ups.
Beginner Workouts for Fat Loss
Like exercising for strength, working out for fat loss involves targeting a couple of techniques. Fat loss workout routines rely upon raising your heart rate and getting a good sweat going. As your heart rate increases, your body will burn more calories, helping you burn more fat. It is also important to note that diet plays a large role in fat loss. Helpful beginner exercises for fat loss include:
- Box jumps;
- Treadmill exercises;
- Crunches;
- Mountain climbers.
- Beginner workouts for cardio equipment
Much like other beginner advice for going to the gym, the best way to start is to simply start. If you’ve never used a treadmill before, talk to one of the staff members at the gym, who will be more than happy to give you a tutorial on using it safely. If asking someone isn’t an option, see if the treadmill has a quick start option — it will turn the treadmill on for you at a moderate speed, which you can increase or decrease without injuring yourself.
Luckily, the treadmill is the most technologically advanced piece of equipment you’ll have to confront for cardio exercises. If you feel comfortable using a treadmill, you’ll be all set for these beginner workouts:
- A 1-minute walk followed by a 1-minute run;
- 10 minutes on the StairMaster;
- A 5-minute treadmill brisk walk.
These workouts are a great way to break up your exercise routine and strengthen your body and heart. You can also pursue more vigorous cardio by joining an HIIT class!
Bodyweight Exercises for Beginners
Whether you’re unable to go to the gym or just looking for a way to make your equipment and machine workouts easier, bodyweight exercises are essential for any beginner!
Beginners should try exercises like bodyweight squats and push-ups. The benefit of these beginner bodyweight exercises is that they imply similar movements to numerous weighted exercises like barbell squats and chest presses. When these bodyweight exercises finally become easier, you’ll be ready to turn into a gym expert!
Beginner Tips for Starting a Gym Routine
Now that you’ve gotten all the information to walk into any gym and have a great workout, here are some tips for ensuring that your life outside the gym complements the time you spend inside the gym!
Drink Lots of Water
The importance of properly hydrating, especially for beginners, cannot be overstated. Make sure you drink lots of fluids during and after your exercises and throughout the day to keep yourself healthy and ready for the next workout.
Keep an Eye on Nutrition
Balanced nutrition is the fuel for all your workouts. For a balanced diet, you should target carbs and healthy fats for fuel and protein for recovery and muscle mass. By targeting these food groups, you will ensure the maximum amount of energy to work out as hard as you can and the nutrients to build back stronger after every session.
Warm Up and Cool Down
While perhaps time-consuming or seemingly not as exciting as lifting heavy weights or doing tons of reps, stretching before and after your workouts is the best way to prevent injuries and the discouraging sore feeling which can accompany strenuous exercise.
Warm up by moving your body around through arm swings, short walks or lunges. Gentle movements such as light walking and stretching will help your body fully relax and return to a normal state after finishing your workout.
Following these tips will help you see better results, minimize your chances of injury and encourage you to go back to the gym stronger and stronger every day. As a beginner, all this advice may seem overwhelming. But your first day at the gym doesn’t have to be perfect. The important thing is to keep going and improve your gym performance with every workout. Sticking to a routine will make you a gym expert in no time!
