Attending the gym for the first time can be quite a nerve wracking experience and strength training for beginners can be specifically challenging with so many different pieces of equipment. What exercises should you focus on? What equipment should you use? How many reps and sets? What is the best workout routine for beginners? Is there such a thing as the best gym workout routine for men or women?
A good workout routines for beginners would involve bodyweight exercises. Bodyweight exercises help to build foundations for strength and movement and are extremely accessible and simple. A few classic bodyweight exercises include squats, lunges, push-ups, pull-ups and dips. Bodyweight exercises are known as compound movements which means that they engage multiple muscles or muscle groups across numerous joints throughout the body.
Weight training for beginners
You can find hundreds of gym workout routines for beginners on the internet. However, the problem with many of them is the fact that they are not tailored towards your needs or goals. There are a few things to consider when beginning weight training, including your goals, previous experiences and any health issues or injuries. Ideally, speak to a fitness professional first who can give you tailored advice for your needs and goal.
Gym Routine for Beginners
By establishing a regular weekly workout routine, you will find that you will improve very quickly. Because you are new to resistance exercises, your body will adapt much more quickly than those who have been regularly training for a long time period.
Full Body workout for beginners
This weekly workout routine for men and women will work many muscle groups throughout the entire body. The structure is simple – 5 bodyweight exercises, 3 sets and 15 reps of each exercise. If you can’t complete 15 reps of any of the exercises, don’t worry, just complete as many as you can. Make sure you take a one minute rest between each set as your body needs time to recover before beginning the next set.
The king for leg strength development. Make sure when setting up, your place your feet wider slightly wider than hip width and keep your chest up. In a controlled motion, lower your hips back and down, ensuring to push your knees out as you lower. Aim for a minimum of a 90 degree bend at the knees before you drive through your heels to rise back up to the starting position.
2) Glute Bridge
An excellent exercise for strengthening the glutes which are the biggest and most powerful muscles found in the body. Simply lie on the floor with knees up and feet flat on the floor. Drive your heels into the floor, lift the hips off the floor keeping your shoulders and head in contact with the floor and squeeze the glutes at the top of the movement.
The push-up develops muscles in the chest and arms – specifically the pectorals and triceps. Set up by placing the hands flat on the floor and underneath the shoulders. The legs should either be fully extended out behind the body or bent at the knees and in contact with the floor. Drop the chest down towards the floor by bending both elbows before you drive back up again to the starting position. Try to keep the elbows close to the ribcage as you drop down into the pushup and avoid letting them flair out.
Dips are the perfect exercise for upper body development hitting muscles in the chest, back, shoulders and arms. Start with straight arms and place your hands, roughly shoulder width apart, on a bench or object behind you. Either extend the legs out away from the body or place the feet flat on the floor and closer to the body – having the legs closer will make the exercise easier. Bend at the elbow to drop the whole body down before driving back up and fully extending the elbow.
A large number of your muscles are found in your back and unfortunately they are often neglected. Pull-ups are a superb exercise for developing the lats, rhomboids, traps (back) and deltoids (shoulders). You will need a from which you can hang for this exercise. Place the hands slightly wider than shoulder width on the bar and then hang from the bar. Keeping the legs and body straight, pull the body up until the chest is in line with the bar. Once you reach this point, lower yourself back down in a controlled motion.
Although this is just a beginner workout routine for men and women, don’t be deceived, this will still be a challenge. However, the more often you complete this workout, the less challenging you will find it.