Are you tired of being out of shape? Do you feel like you’re always struggling to keep up with everyone else? If so, it’s time to start working out. Gym workouts for beginners can be a great way to get started. In this blog post, we will discuss different workouts that are perfect for beginners. So what are you waiting for? Start getting in shape today!
What do people think about gym workouts for beginners?
Deciding to join a gym does not have to be a daunting experience. There are beginner-friendly workouts that will ensure you are comfortable and get the most value from your time at the gym.
Every person has their reasons to join a gym. A lot of people worry about using equipment if they’ve never tried it before. If you’re not rushing into the fitness center after the pandemic struck, you’ve likely lost track of fitness classes in the gym.
These workouts for beginners are perfect for a variety of goals regardless of whether you are looking to lose weight, reduce fat, increase muscles and strength, or develop your fitness.
As a beginner, how long should I workout for?
A great workout in the gym isn’t based on the time you spend on the treadmill. It’s easy to waste 45 minutes of exercise spending most of your time on your cell phone, not focusing on sweating, and just feeling like you’ve had a good session.
You should focus on completing sets and reps efficiently, using accurate rest times, having a good form, and challenging appropriate weights. Similar to everything else, it is the quality that counts in the gym training.
Making a routine of exercise that lasts for a long time is about creating positive habits. This is providing your body and mind with the chance to adapt to a new routine.
Every workout should take between 45 minutes to an hour, and it is recommended to allow at least 48 hours between workouts in order to recover and rest. Most people do their exercise in a Monday-Wednesday-Friday routine
Do I need to consult a personal trainer to get started?
If you feel like you need some help getting started with your workout routine, it is a good idea to consult a personal trainer. They can help you develop a workout plan that is tailored to your individual goals and needs. They can also provide you with gym workout tips for beginners on how to properly execute each exercise.
However, personal training sessions can be expensive. If you are on a budget, there are plenty of free resources available online (such as YouTube videos and blog posts) that can provide you with everything you need to get started.
How much weight should I lift?
As a general rule of thumb, you should lift weights that are heavy enough to exhaust your muscles after 12-15 repetitions. If you can lift the weight more than 15 times, it is probably too light. Conversely, if you can only lift the weight a few times before your muscles give out, it is probably too heavy.
If you are a beginner, one of the best things to do is start with the lowest end of the scale and progress until you’re at around 60% or 70% of your maximum limit (the most weight you can lift for one rep with proper technique ). This will give you a concept of what to work with, and you can gradually raise the weight each week.
What are reps and sets?
Reps are the number of repetitions you do a particular exercise, while the term set refers to how many repetitions you perform in a row. For instance, if you raise 10 times in the bench press, that will be 10 reps in one set. If you take a quick break and do the same thing again, then you’ll have done the two sets with 10 reps.
The number of sets and reps you’ll need depends on what you’re trying to get. A higher number of reps with a lower weight will increase your endurance, while fewer reps with a heavier weight could build the muscles.
In terms of sets, the majority of people tend to go for three or five, based on the many sets you can complete without losing your form.
Gym Workout Tips for Beginners
The best gym workout tips for beginners are:
- Make workouts easy
- Keep it up!
- Start off lighter than you think
- Make sure you follow a professional plan, not random Instagram post
There’s always the possibility of adding to your weight if it isn’t sufficient. However, starting too heavy can increase the risk of injury, especially in the first days when your body adjusts to the new routine.
Gym Workouts for Beginners – Female
For women who are just starting their fitness journey in the gym, try these exercises:
- Seated leg press (10 reps for 3 sets)
- Seated shoulder press (10 reps for 3 sets)
- Close grip lat pulldown (10 reps for 3 sets)
- Bodyweight lunges (10 reps for 3 sets)
- Press ups – full/kneeling (10 reps for 3 sets)
- Plank (30 seconds for 3 sets)
- Leg raises (10 reps for 3 sets)
Gym Workouts for Beginners – Male
For men who are establishing their gym routine, these set of exercises are good for you:
- Seated chest press (10 reps for 4 sets)
- Seated rows (10 reps for 4 sets)
- Wide grip lat pulldown (10 reps for 4 sets)
- Seated leg press (10 reps for 4 sets)
- Seated dumbbell shoulders press (10 reps for 4 sets)
- Dumbbell bicep curls (10 reps for 4 sets)
- Tricep presses – Close-grip (10 reps for 4 sets)
- Twists/cable rotations (10 reps for 4 sets)
- Reverse crunches (10 reps for 4 sets)
Gym Workouts for Beginners – Strength Training
For those who want to focus on strength training, these set of exercises are helpful:
- Barbell push press (6 reps for 4 sets)
- Goblet Squat (6 reps for 4 sets)
- Single arm dumbbell row (6 reps 4 sets)
- Shoulder lateral raise (6 reps for 4 sets)
- Bench Press (6 reps for 4 sets)
- Assisted pull-ups/pull-ups (6 reps for 4 sets)
- Barbell bicep curls (8 reps for 4 sets)
- Cable overhead tricep extensions (8 reps for 4 sets)
- Rotating Plank (30 seconds for 4 sets)
Gym Workouts for Beginners – Fat Loss
If your focus is on losing fat, these gym workout tips for beginners are perfect for you:
- Plate thrusters (15 reps for 3 sets)
- Mountain climbers (20 reps for 3 sets)
- Box jumps (10 reps for 3 sets)
- Walk-outs (10 reps for 3 sets)
- Renegade rows – full plank/kneeling (10 each side for 3 sets)
- Press ups – full plank or kneeling (15 reps for 3 sets)
- Treadmill 10 minutes run/steep incline brisk walk no hands
- Supermans – full plank/kneeling (10 reps for 3 sets)
- Crunches (10 reps for 3 sets)
Fyre Gyms- Custom Gyms Dublin 15
Fyre Gyms is a state-of-the-art gym that offers a wide range of services and facilities to its members. We have something for everyone, whether you’re a beginner or a seasoned pro. Our friendly and knowledgeable staff are always on hand to help you with your workout routine, and we offer personal training sessions at an affordable price.
If you’re looking for custom gyms Dublin 15 that offers Gym Workouts for Beginners, look no further than Fyre Gym! We offer a variety of classes and programs that are perfect for those just starting out on their fitness journey. Contact us today to find out more!
