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Evan Jarvis
5 Gym Workouts for Beginners
2023-10-09
5 Gym Work Out BeginnersPhoto byby [Alma Curry]
I often find beginners seeking a mentor who guides them through basic workouts. This is because most people are unfamiliar with using equipment at this stage of their fitness journey. Going to the gym for the first time is like stepping into a new world. But it is not a situation to fear. There is always a first step to starting a journey. I will provide five basic gym workouts to set the stage for their fitness journey. Beginners can easily include the following exercises in their exercise routine to build a robust foundation.
Squats
Deadlift
Push Ups
Lunges
Glute Bridges
5 Gym Work Out BeginnersPhoto byby [Alma Curry]
Squats ( 3 sets of 12 reps)
Beginners should add squats to their exercise routine. It is one of the best exercises to start with. It makes your lower body stronger and can be performed easily. One needs to bend knees while lowering hips, like performing sit and stand on an imaginary chair. In addition, keep your thighs parallel to the ground while saving your knees from going beyond your toes. Squats strengthen the quadriceps, hamstrings, and glutes. Beginners can start with 3 sets of 12 reps. It is better to avoid weight gain in the beginning. After 3 weeks, when muscle strength builds up, you can use a manageable amount of weight, for example, dumbbells, barbells, and kettlebells.
Deadlift ( 3 sets, 10 reps)
The deadlift is a compound exercise. It includes the lower back muscles, glutes, hamstrings, and core. It is a great exercise for beginners because it is pivotal for building strength and improving performance in other exercises. Place a barbell on the ground in the middle of your feet and stand in front of it while pointing your toes and staring ahead. Slightly bend your hips and knees and firmly grip the barbell. Keep your chest up and lift the bar to your knees. Take it lower till your feet but avoid touching the barbell to the ground and lift again. Perform 10 reps in the beginning and complete 10 sets.
Furthermore, beginners can use a barbell of 20 kilograms without adding weights at the start and then gradually add weights. Continuous practice for at least 3 weeks will correct your technique. The gradual technique minimizes the risk of injury as well.
Push Ups (3 sets 25 reps)
At the beginning of a fitness journey, you do not need any equipment to perform push-ups. However, you can add weights to build strength after building up strengths. Beginners can start with push-ups because they engage multiple muscle groups. It includes the chest, shoulders, triceps, and core. Place your hands on the floor while taking a plank position and push your body upside down. Perform 3 sets of 25 reps. Beginners can modify push-ups while kneeling on the ground while performing push-ups. Regarding building upper body strength and push-ups are a fantastic starting point for beginners.
Lunges (3 sets, 15 reps)
First, lunges are a great way to build muscles. It is also a compound exercise that engages multiple muscle groups. The exercise strengthens the quads, hamstrings, glutes, and calves. Meanwhile, this exercise is also good for improving balance and coordination. You should take a controlled step forward while bending the other leg to perform this exercise. Keep the angle of your knee above so that the back knee does not touch the ground. Perform 3 sets of 15 reps on each leg.
Glute Bridges (3 sets, 30 reps)
Glute bridges are highly effective for beginners. At the same time, it is an easy and low-load exercise. Beginners can easily perform 30 reps in one set. It strengthens the muscles in your glutes. One should lie on the ground to perform this exercise while lifting their hips from the ground.
Performing the above-mentioned five exercises at least three days a week (Monday, Wednesday and Saturday) is a good start for beginners. Take a 15 rest between sets and avoid overexertion. If you find difficulty performing any exercise, you can reduce the number of reps and perform 8 for each set. Specify each session to be 45 minutes to 1 hour.
It's time to understand the viewpoints of our experts regarding this topic. Please take a moment to reflect on their opinions:
Fitness isn't just a physical journey; it's a transformative path towards empowerment and self-discovery. Every drop of sweat is a testament to the strength within. Embrace the process, for it's in the struggle that we find our true potential.
Health and wellness are not destinations; they're lifelong journeys. At Fit Life Regime, I am dedicated to guiding you on this path, providing not just workouts guide and treatments, but experiences that nourish your body and soul. I am also committed to providing you with some calculators that can help you easily measure things like weight gain, weight loss, BMI, BMR, and TDEE. You can use these to keep track of your progress.
The most important thing about gym workouts for beginners is making sure you ease yourself into it. Regardless of the exact program you follow, start with lighter weights and less overall volume than you might be fully capable of. The goal is to acclimate yourself to the stress and not be overly sore or injured your first couple weeks in the gym. Great programs for beginners can include bodyweight squats, lunges, inclined pushups, planks, and some light dumbbell exercises like chest presses, shoulder presses, bicep curls, and overhead dumbbell extensions. Starting with basic movements and slowly scaling up the weight and total amount of reps and sets you do is the best strategy for beginners.
When starting your fitness journey, the last thing you want to do is to overwhelm yourself or over-challenge your body. Start simple and master the basic movements. Example workout: a)Warm-up/Stretch (10-20 jumping jacks for example) b) Push-ups 3 sets of 8-12 c) Bodyweight squats 3 sets of 8-12 d) Cool down 10-15 minutes of walking. For many this workout will be extremely simple, and that's the idea. When starting, it's important to build the habit of going to the gym or exercising till eventually, you can increase reps, weights, or even the length of your exercise. Stay consistent and work up to your goals till one the day you reach them.
Aim to perform 10-20 sets per muscle group every week. Studies have shown that training volume (how many sets you perform) is more important than frequency (how often you work out) for muscle growth. As an example, a weekly workout routine can be structured as follows; 12 sets of arm exercises, 16 sets of chest exercises, 16 sets of back exercises, and 20 sets of leg exercises. Smaller muscle groups, like your arms, generally need fewer sets to achieve the same level of muscle fatigue (which leads to muscle growth) than larger muscle groups such as your legs.
Starting a gym workout can be intimidating, but it doesn't have to be. The key is to begin with exercises that match your fitness level. I recommend newbies start with full-body workouts three times a week. Start with these five basic workouts: 1) Cardio Warm-Up: Spend 10 minutes on a treadmill or elliptical to get your heart rate up. 2) Bodyweight Squats: These are fantastic for building leg strength. Aim for 3 sets of 10-12 reps. 3) Push-Ups: Excellent for upper body strength. If traditional push-ups are too hard, start with knee push-ups. Again, 3 sets of 10-12. 4) Dumbbell Rows: Great for your back and arms. Use a moderate weight and aim for 3 sets of 10. 5) Planks: Finish with a core-strengthening plank. Start with 30 seconds and build up over time. The key is consistency. Stick to these basics and you'll build a solid foundation for more advanced workouts.
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