What Is a Good Gym Routine for Beginners?

What Is a Good Gym Routine for Beginners?

Beginner’s workout routine for males

Although it is a full-body beginner workout, this routine has an extra focus on the arms and core. To get started, do the following gym exercises:

  • Reverse crunches (10 reps x 4 sets)
  • Seated chest press (10 reps x 4 sets)
  • Close grip triceps push-ups (10 reps x 4 sets)
  • Dumbbell bicep curls (10 reps x 4 sets)
  • Seated rows (10 reps x 4 sets)
  • Wide grip lat pulldown (10 reps x 4 sets)
  • Dumbbell seated shoulder press (10 reps x 4 sets)
  • Seated leg press (10 reps x 4 sets)
  • Cable rotations/twists (10 reps x 4 sets)

How much weight should you lift?

The number of reps for an exercise is inversely related to the amount of weight you use. This means that the number of repetitions you are able to perform decreases as the amount of weight goes up. As a result, higher-intensity loads can only be performed for a few reps, while lower-intensity loads can be moved for more repetitions before achieving muscular fatigue. More reps at a lower weight will improve your endurance, while fewer reps at a higher weight will build your muscle mass.

The amount of weight you should lift also depends on how your muscles adapt. Aim to start with weights that are not too light or too heavy. A good weight should allow you to complete a full set of 12 to 15 repetitions. 

The following things can help you get the most out of your workouts.

Watch what you eat. What you eat before and after exercise can help with performance and recovery. It’s also important to match your workout needs with the right diet. Although you will not have to eat any special foods, your instructor may ask you to adopt some changes, like increasing your protein intake if you’re training to gain muscle. If you’re working out to lose fat, it will be best to consult your fitness instructor before following any meal plans.

Take your job into consideration. It is possible to stay fit even on a busy schedule. Finding time to weave some exercise into your schedule may seem like a challenge, but it comes down to such simple things as standing and stretching whenever you’re taking a break. You can also shop around for small workout equipment that you can have at your desk to use whenever you can. Being busy should never keep you from starting or keeping up with an exercise routine. 

Warm up properly. Before you start training, it’s important to warm your body up. It helps to raise your body temperature and increase blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Anything that involves you not standing still will do. You can walk to the gym to get your heart rate up and ready for the real workout. Stretching may help you do better in some activities by allowing your joints to move through their full range of motion, but only stretch after you are already warmed up. Other warming-up movements include lunges and simple yoga movements.

Cool down after working out. It’s easy to forget to give your body time to rest if you’re busy. However, cooling down is as important as warming up. To cool down, continue exercising for five minutes or so but at a reduced intensity and slower pace.

A little soreness after working out is normal, especially if you’re a beginner. It happens because your muscle fibers have to break down during exercise and repair themselves thereafter, which is the process that makes them larger and stronger.