So you want to start training but you are overwhelmed by all the information on the Internet. Don’t worry, you’ve come to the right place. You just made the best decision in your fitness journey.
Beginner gym workout
I'm going to take you through all the steps necessary to get you to start training. I will also provide a full workout routine that you can follow, all of that without overwhelming you in the process. Everything will be extremely easy to understand and it will get rid of all of your fears and uncertainties you might have.
The first step you have to take is to go to the gym. I know that you might feel self-conscious when you step into the gym full of big guys, but trust me, most of them are just gentle giants. No one will judge you because you are skinny or overweight. Everyone started somewhere. People will be more than happy to help you out if you ask them, because that's somewhat of a compliment to them. People love talking about stuff that they are passionate about.
So, you made it. You are now in the gym feeling good, but you are not sure what exercises to pick because you feel overwhelmed once again. The truth is, as a beginner, you need to focus on the basics. You don't need to do some exotic exercises that you saw on Instagram. You only need the basic exercises, that's all. You can follow these basic workouts written down below:
This workout is designed to help gain strength and lean mass. This is a full-body beginner workout with an extra focus on the arms and core.
- 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)
- Tricep Extensions (10 reps x 4 sets)
- Cable rotations/twists (10 reps x 4 sets)
- Bicycle crunches (10 reps x 4 sets)
- Goblet Squats (10 reps x 4 sets)
Click here to get a better idea about these workouts. Follow these thoroughly for the best results.
So, this is the routine. It's specifically made to teach you the basic moving patterns. If you are just starting out, run this program for at least a month. Once you master all the basics, you can slowly move to more advanced stuff like isolation exercises. Yes, this program has no isolation exercises as I believe that if you are a complete beginner, there is no point in doing any isolation exercises because you have no idea where the muscle you are isolating even is. So, you would just end up doing some movements that are most likely not working the muscle that they are supposed to nor teaching you how to target that muscle specifically. The only isolation exercise in this workout is the bicep curl because I think that this is a movement pattern worth practicing. Plus, everyone wants to have big biceps, so you can start building them right away.
Before you start working out, warm up at least a little bit. I'm not forcing you to spend 15 minutes stretching. Just warm up the most important joints like shoulders, wrists, knees, and hips. You don't need to do anything fancy, just think of what you used to do in school in your PE classes. You are clever, you can figure it out.