Beginner Workout Program: Simple & Effective


Are you searching for a beginner workout program that can help you build muscles and stay fit? Luckily, we’ve got you covered! We have developed a simple workout routine that works amazingly well for people that are new to fitness. It’s easy to start and simple to follow. Let us describe our gym workout routine for beginners in detail. 

Our beginners workout routine is broken into 3 simple 30-minute sessions. You may use it as-is, modify it, or create your own versions for any number of people.

Simple Workout Routine: Start Small

You may choose the exercise order, whether you perform the exercises as a circuit, or whether you use three, two, or three exercises per session. The exercise order for our gym workout routine for beginners is:

  • Strong arm
  • Lying leg raises
  • Walking lunges
  • Leg raises
  • Lying leg presses
  • Standing lat pulldowns
  • Abdominal crunches
  • Walking lunges

This workout sequence is suitable for beginners and athletes alike. Men and women can benefit from it. You don’t need any special equipment or expensive gym memberships.

You may choose to work out with your own body weight. Many people find that lifting weights is great for the core. We recommend starting with your body weight and adding your own exercise equipment later.

If you are using body weight, start with just one thing: just your body. For example, start with your feet. This might feel awkward for some people, but this is OK. Just use your body weight to start with.

You may start with a medicine ball. You may use free weights. For example, using a barbell. If you don’t have a barbell, use a bench instead. You may start with the ab wheel, or with bodyweight exercises such as pushups. You may use a TRX suspension trainer. You may use other equipment. For example, if you are using bodyweight exercises, you could start with kettlebells or Swiss balls.

Make sure to perform the exercises as slowly as possible, and keep the repetitions to no more than 6–7 per set. To modify the exercises to your level, adjust the weight you use to 100–150 percent of your body weight. Perform the modified version as often as you wish.

Alternate your workouts on alternating days (rest days are not necessary). You may use a calendar to track your workouts. You can use Google Calendar, or you can use an app like Google Calendar. You may also have your basic workout routine scheduled on your phone so that you can easily see what days you have upcoming. 

Having a fitness schedule for every day is useful for executing your individual training plan. You can upload our free pdf as an example of a simple workout routine.

Gym Workout Routine for Beginners: Things to Keep in Mind Before You Start

Before you start with your beginner workout routine, it’s recommended that you change into workout clothes and take shower. Always make sure that you are clean before you start to sweat. It’s also a good idea to drink a glass of water before you begin your workout, as well. Also, once you are done with your workout, you should take a quick shower, which will cool you down and prevent you from getting sick.

To find out how long and how much you should exercise for, you should be aiming for 30 minutes. Depending on the difficulty of the exercise, you should be able to get away with exercising for 30 minutes or less, or as much as an hour. Also, keep in mind that your workout routine should vary slightly, depending on your fitness level. If you’re a beginner, for example, it might be best if you only exercise for 20 minutes, as opposed to the recommended 30.

Basic Workout Routine: Choose the One You Like

How to choose a suitable Beginner Workout Program? You can choose from three different workouts that work well for beginners. You should also take into consideration whether you would like to do a workout program for weight loss, gain muscle, or balance your starter workout routine with cardio exercise.

You can find these workouts by looking up the titles of popular weight loss books and going online. For example, if you’re looking for a fat-burning workout program, you can go online and search for “weight loss” exercises. Some of the most popular weight loss workouts include, but are not limited to, yoga, cycling, or strength training.

Whether you want to do a workout for weight loss, gain muscle, or balance your workout with cardio exercise, you can make these exercise suggestions your guide.

Cardio Exercise as a Part of Your Basic Workout Routine

If you want to do a workout for weight loss, cardio exercise is a great choice. While cardio is essential to burning fat, it’s not the only exercise you need to do for that. You can, however, perform cardio exercises on most days of the week. You can choose from many different types of cardio exercise, such as cycling, jogging, swimming, or aerobics. All of these cardio exercises should be done at moderate levels but can be challenging for beginners.

You should try out many different types of cardio exercise before deciding what works best for you.

Weight Loss Exercise

If you want to do a workout for weight loss, you should focus on calorie-burning exercises. Many female beginners are tempted to pick a cardio exercise like running to lose weight fast. However, running is not a weight loss exercise. In fact, running can put extra strain on your body. You should consider weight loss exercises that involve a lower heart rate.

Budget and space might be an issue, but you can perform cardio exercises by lifting weights. If you’re a beginner, you should perform weight training at a low- to moderate level. However, keep in mind that weight training isn’t just for beginners. Weight training should be incorporated into your beginner workout routine. Get familiar with weight lifting pros and cons before you start.

Strength Training

If you want to do a workout for muscle gain, you should do resistance training. Resistance training increases muscle strength. It can help you in building lean body mass. Doing resistance training exercises can burn more calories than most cardio or piyo exercises in the gym, as well. 

Be sure that you perform the exercises properly. Always consult your doctor before starting any starter workout routine at home or in the gym, powerlifting challenge, CrossFit, calisthenics, or exercise program.

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