Simple Gym Workout plan for beginners

Simple Gym Workout plan for beginners

Going to the gym for the first time is overwhelming for all of us! 

The sight of complex equipment and jargon can be daunting and difficult to understand for beginners. 

However, don’t let it scare you because starting a fitness plan doesn’t always have to be scary and can provide many physical and mental health benefits.

We decided to make a workout plan for beginners to help newbies jump on the fitness bandwagon!

Here are some FitFeast Tips to keep in mind:

  • Keep workouts simple
  • Stay consistent
  • Start lighter than you think
  • Follow an expert plan rather than a bunch of random Instagram post

How many days a week should I work out?

3 days a week is a good starting point for most people. As you become more accustomed, you can increase it to 4-5 days per week. Remember, more isn’t always better.

What should be my workout duration?

Every workout session should take 45 minutes to 1 hour, and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine suits best for many people.

What weight should I be lifting?

Please don’t start lifting what you see your favourite influencer lifting!

Begin with a weight you can lift 10 to 15 times with the correct form- start with 1 or 2 sets of 10 to 15 repetitions and slowly work toward three sets or more.

What type of workouts should I do?

The type of workout depends on your goals- if you’re interested in building muscle mass- take up resistance training and weightlifting -however, a holistic approach advises a healthy mix of workout elements distributed throughout the week.

What are sets and reps?

  • Reps – Short for repetitions, it’s the action of one complete strength training exercise, like one biceps curl. 
  • Sets – These are how many reps you do in a row between periods of rest.

Is a warm-up needed?

Yes, yes, and yes! Warm-ups are vital in weightlifting because they increase blood flow to your muscles and help avoid injury while making your movements more effective!

Here is the beginner weight lifting routine- we prepared for beginners.

Day 1 – Workout 1: Chest Shoulders & Triceps

Day 2 – Workout 2: Back and Biceps

Day 3 – Workout 3: Legs and Core

(alternate with rest days in the middle)

Warm-Up routine –

  1. Run in place: 90 seconds.
  2. Jump rope: 60 seconds. 
  3. Standing mountain climbers: 60 seconds
  4. Jumping jacks: 60 seconds
  5. Fingertip to toe jacks: 60 seconds

Chest Shoulders & Triceps

  • Bench Press – 3 Sets (6×8 reps)
  • Incline Dumbbell Bench Press – 3 Sets (8×12 reps)
  • Cable Crossovers – 3 Sets (8×12 reps)
  • Standing Overhead Press – 3 Sets (8×12 reps)
  • Lateral Raises – 3 Sets (8×12 reps)
  • Skullcrushers – 3 Sets (8×12 reps)
  • Triceps Rope Pushdown – 3 Sets (8×12 reps)

Back and Biceps

  • Seated Cable Row – 3 Sets (8×12 reps)
  • Lat Pulldown – 3 Sets (8×12 reps)
  • Bent-Over Fly Dumbbell – 3 Sets (8×12 reps)
  • Back Hyperextension – 3 Sets (8×12 reps)
  • Bicep Barbell Curls – 3 Sets (8×12 reps)
  • Hammer Curls – 3 Sets (8×12 reps)

Legs & Core

  • Squat Barbell – 3 Sets (8×12 reps)
  • Leg Press – 3 Sets (8×12 reps)
  • Leg Extension – 3 Sets (8×12 reps)
  • Leg Curl – 3 Sets (8×12 reps)
  • Standing Calf Raises – 3 Sets (8×12 reps)
  • Plank – 3 Sets (30-60 seconds)
  • Crunch – 3 Sets (15×20 reps

Start light and don’t go overboard Modify your reps and weights according to your level of fitness and capacity.

A rest time in between sets will depend on your training goals and the toughness of the previous set. However, as a general rule of thumb, we recommend resting 1:30 – 3 minutes between your sets. 

If you have extra energy left on the weekends, try a light cardiovascular exercise like walking, jogging, or swimming!

Always remember that gaining muscle is a marathon, not a sprint, so take adequate rest to avoid injury.