Whether you want to work out in the gym or from the comfort of your home, starting a workout routine is always difficult.
Here we explain how you can start your exercise program if you are a beginner.
What Makes Someone Adapt to An Exercise Session Designed Especially for Beginners?
Although there are several elements that can stop a person from achieving their fitness goal, I believe that proper guidance may be the factor that will give us the results we have been looking for.
First of all, to build your body in general, it is important that we know where we are starting from. No matter what training method or exercise program you are following, it is not necessary to substitute these exercises for it. Ideally, find a balance between the two and see the desired results quickly.
Of course, if you exercise on a regular basis, it’s best to start with a personal trainer to get the guidelines right for you.
Before Training: Preparation Is Everything
Before running to the gym full of adrenaline, you have to know that it is very important: Define goals.
To train successfully and achieve your goals correctly, you need to know what your goals are.
What do you want to achieve and most importantly: why do you want to achieve it? Think carefully about your training motivation. Because sooner or later you will hit rock bottom and then you need to have a clear goal that will make you get up hard and go to the gym.
For a successful workout in the gym, having a training plan is also very important. What equipment do you want to use, what exercises do you want to do? If you need help with this, you can read: How do I design my own and effective training plan?
Where do you want to go? Before you join the gym, take a look around you. Because with the wide range that exist, it is very important to compare them, and choose the best one for you.
Today there is truly something for everyone: female-only fitness studios, industrial-style (CrossFit) bunkers, high-end modern studios including sauna and much more.
The good news is that each studio offers a free trial training session. So, you can try all the cool fitness studies without compromise and take your time deciding which one you personally like the most. This is very important, because only if you feel comfortable in your gym can you motivate yourself to go to it regularly.
Last but not least: create a super motivating playlist! Because this fitness soundtrack works wonders for boring or difficult exercises. Just pick your favorite songs with driving beats that really get you going. This can help you for now.
Exercise Routine for Beginners
Monday.
- Side pulls – 3 sets
- Bench press – 3 sets
- Dumbbell bicep curl – 3 sets
- Incline bench shoulder press – 3 sets
- Rope Triceps Extension – 3 sets
- Dumbbell press – 3 sets
Tuesday / Rest.
Wednesday.
- Warm-up exercises – 5 minutes
- Treadmill – 10 minutes
- Chill – 5 minutes
- Chest Crunch – 3 sets
- Planks – 3 series
- Elbow to knee – 3 sets
Thursday / Rest.
Friday.
- Stability ball squats – 3 sets
- Seated heel lift – 3 sets
- Seated leg extensions – 3 sets
- Dumbbell lunges – 3 sets
Saturday.
Sunday No Training.
Steps for Individual Workouts
If you want to loss or gain weight and get a well-structured figure, or you want a lean, muscular figure, there are certain exercise routines you can follow.
With the help of this article, we will show you what toning exercises you need to sculpt your body over the course of a week.
CHEST PULLEY
- Keep your hands apart and grasp the bar with both hands.
- Extend your hands as far as you can.
- Place your knees under the pad of the machine.
- Pull the bar toward your chest.
- Hold for a second, and bring your arms back to the top.
BANKING PRESS
- Lie on your back, on the bench.
- Keep the bar on you with both hands.
- Spread your hands apart as far as you can.
- Plant both feet firmly on the ground.
- Carry it and lower it close to the chest.
- Hold for a second, bring your arms back up.
- Do not lock your elbows with your hands directly.
- Keep your lower back on the bench at all times.
STUCKS WITH MANCUERNAS
- Lie on your back, on the bench.
- Keep the bar on you with both hands.
- Spread your hands apart as far as you can.
- Plant both feet firmly on the ground.
- Carry it and lower it close to the chest.
- Hold for a second, bring your arms back up.
- Do not lock your elbows with your hands directly.
- Keep your lower back on the bench at all times.
STUCKS WITH MANCUERNAS
- Keep the weights in both hands.
- Keep your hands on each side at all times.
- Step right leg forward and bend down.
- Keep your thigh parallel to the ground to the right.
- Hold down for one second; and go back up.
- Now do the same with the other leg.
CURL OF BICEPS WITH CUFFLINKS
- Hold the weights in each hand.
- Place your hands on your sides.
- You can carry both dumbbells together or do it alternately.
- Keep your elbows steady and raise the weights.
- Carry forward and then up.
- The weights come and go, palms facing you.
SHOULDER PRESS INCLINED BENCH
- Keep the bench slightly tilted.
- Catch the weights in each hand.
- Soles of the feet on the ground, firmly.
- Bring your hands close to your shoulders.
- Raise your hands up.
- Hold for a second, and bring your arms down.
TRICEPS WITH ROPE
- Attach the rope to the bottom of the machine.
- Hold with both hands.
- Keep your palms up.
- Bend slightly forward and pull the string up.
- Hold for a second, and lower the rope slowly.
PRESS WITH MANCUERNA
- Keep the weights in both hands.
- Slowly lie down on the bench.
- Plant both feet firmly on the ground.
- Now follow the similar steps to incline bench press but with dumbbell.
ABDOMINALS WITH STABILITY BALL
- Put stability ball on the ground.
- Lie on your lower back.
- Soles of the feet on the ground, firmly.
- Keep your hands behind your head, elbows out.
- Raise the shoulder blades on a stability ball.
- Hold for a second and go back down.
GRIDDLE
- Lay the exercise mat on the floor.
- Keep your forearms and toes on the ground.
- Keep your torso straight, single line body.
- Keep your head relaxed and look down.
- Hold the position for about 10 seconds.
- Increase the number of seconds each week.
ABDOMINALS WITH RAISED LEGS
- Lie on the floor on your back and flat.
- Bend your knees, and hips to a width apart.
- Keep your palms down on the floor.
- Press your palms down and lift both legs.
- Raise your hips too.
- Hold for a second, and bring your legs down.
FOOT LEG EXTENSION
- Get on the machine.
- With your feet planted on the ground.
- Get the proper balance and raise the heels of your feet together.
- Make sure you don’t lift your toes as well.
- Hold for a second, and bring heels back down.
SQUATS WITH STABILITY BALL OR WALL
- Stand next to a wall.
- Stand with your lower back against the wall.
- Now bend your knees and squat.
- Make sure the ball doesn’t fall off. (if you do it with a ball)
- Hold for a second; Come up again.
LEG EXTENSION IN MACHINE
- Sit at the machine.
- Place your hands on your waist or thighs.
- You place both feet and lift them.
- Hold for a second, go back down.
As you get better at performing the exercises mentioned in the training routine, you will see the results over time. However, this cannot be achieved simply by performing it 3 or 4 times a week.
A proper diet, adequate rest, and dedication is the key. If you have any health problems, please consult your doctor before starting any exercise program or routine.
