If you have never ever stepped into a gym, then it could turn out to be a scary place for you. You might ponder over questions like what machines are, how everybody uses them, are people looking at me?

Also, it is advisable to get your health requirements checked by a physician before joining the gym. For instance: any ongoing medical treatment, severe heart condition, or major operation needs a certificate from the physician before you start with a full-body workout.

Now, consider this weekly Gym Workout for beginners to bodybuilding, muscle gain, and bodyweight exercise.

Warming Up: Old or new, one must start warming up exercises in a gym. Warm-ups are essential for the body to exercise extensively, helping loosen the muscles while reducing the risk of injury. You can do Jump pulses, Windmill, Lunge overhead reach, Inchworm, and Mountain climbers for 5 minutes every day before starting the core workout.

Practical Advice for Starting a Gym Routine

1. Common Mistakes to Avoid

• Lifting Too Heavy: Start with lighter weights to avoid injury and focus on learning proper form. Gradually increase the weight as you get stronger.

• Skipping Warm-Ups: Always warm up to prepare your muscles and joints, which reduces the risk of injury and improves performance.

• Ignoring Form: Proper form prevents strains and enhances the effectiveness of your workouts. Consider asking a trainer to demonstrate the correct techniques.

2. Nutrition Tips for Beginners

• Balanced Diet: Eat a mix of proteins, carbs, and fats to support your energy needs and muscle recovery. Include plenty of fruits and vegetables for vitamins and minerals.

• Stay Hydrated: Drink plenty of water before, during, and after workouts. Staying hydrated helps maintain your energy levels and supports muscle function.

• Pre-Workout Snacks: Eat a small snack, like a banana or yogurt, about 30 minutes before your workout to fuel your exercise and prevent fatigue.

3. Tracking Progress

• Keep a Journal: Write down your exercises, weights, and reps. Reviewing your journal can show your progress over time and keep you motivated.

• Use Apps: Fitness apps can help track your workouts, monitor your progress, and even suggest new exercises.

• Set Goals: Define small, achievable goals to stay motivated. Celebrate when you reach a milestone, like lifting a certain weight or running a specific distance.

4. Mental Preparation and Motivation

• Set a Routine: Go to the gym at the same time every day to build a habit. Consistency is key to making progress.

• Find a Workout Buddy: Exercising with a friend can keep you motivated and make workouts more enjoyable. You can encourage each other and share tips.

• Celebrate Small Wins: Recognize and celebrate your progress, no matter how small. Rewarding yourself can help keep you motivated and focused on your goals.

5. Interactive Elements

• Exercise Videos: Watch videos to see proper form and techniques. Seeing the exercises performed correctly can help you replicate them safely.

• Demo GIFs: Use GIFs for quick visual guides on how to perform exercises. These can be handy reminders when you’re at the gym.

• Step-by-Step Instructions: Include detailed instructions with images or diagrams to ensure you understand each movement.

Gym Workout Routine Week One

1.  10 Minutes Cardio: A ten-minute exercise on the treadmill to get your heart rate running while mobilizing your joint muscles is a good start for a body transformation workout.

2.  Resistance Training: Don’t try to show off strength by lifting heavy weights instantly. This could injure your body. Start with light weights, repeat the ten reps and wait for 60 seconds before you repeat the rep. The resistance training workout could be a blend of:

• • Dumbbell lunges

• • Lat pull-down

• • Cable chest fly

• • Dumbbell shoulder press

3.  HIIT Cardio Circuit – High-Intensity Interval Training includes intervals of training consisting of a brief period of rest while putting the maximum effort during the burst of exercises. To name a few:

• • Ten press-ups

• • Ten sit-ups

• • Ten burpees

4.      Stretching and cooling down 

Stretching and cooling down are essential as part of a workout plan as it helps relax the muscles and avoid cramps and injury. It could feel similar to a gentle walk on the treadmill for 5 minutes. 

Gym Workout Routine Week Two 

Divide the accessible fat loss workout into upper and lower body exercises.

Upper Body Exercises

1. 1. Pushups: Align your hips to the ground by placing your knees and making sure your back isn’t curved. Lean forward with your arms once you are balanced. Repeat this ten times without taking extensive breaks.

2. Shoulder Press: Hold a dumbbell in your hands with an overhead grip. Keep the elbows at 90 degrees and push them over your head as you finish the biceps rep. It helps in maintaining your shoulder muscles, triceps, and core.

3.  Single-Arm Dumbbell Row: The single-arm dumbbell row workout best targets your back, triceps, and shoulder. It further improves your core stability while ensuring the smooth functioning of five muscle joints exercise. As a beginner, start with light weights and build your muscle strength. You can also ask your trainer to make it a part of your circuit training session.

Lower Body Exercises 

1. Split Squat Lunge: Lunge is all about placing one foot in front of the other at a distance of three feet, keeping toes in the same direction. Keep your shoulders back and chest up. Push through your front heel and straighten your back leg to reach out to the start position. Repeat this ten times and don’t move forward. Maintain a proud chest and consider this like 15 min easy fat-burning workout.

2.  Glutes Bridges: Lie down on the floor mat with your feet flat and knees bent. Lift your hips and squeeze the glutes as you form the bridge position. Try to hold the position for one to ten seconds and then lower down on the floor. Repeat it 10 to 20 times, keeping your hips level balanced.

3.  Step-Ups: If you have a ledge or big box, then you can easily place one foot and rise. Keep repeating this until you feel a bit tired and rest for 20 seconds between the next rounds. It helps in keeping your body balanced and pumps up the leg muscles.

Gym Workout Routine Week Three

Push/ Pull/ Legs is considered one of the most effective bodyweight workout training plans for everyone, starting from those who are picking up their first barbell to accustomed Gym Workout for Beginners by professionals.

Push workouts include the triceps, shoulders, and chest. Pull activities include biceps and back exercises and leg workouts are all about hamstrings, calves, and quads. Combining these three ensures fitness schedules for beginners as it emphasizes multiple joint compound workouts than isolated body workouts. When a person moves numerous muscles while performing these exercises, it provides growth progression by repeating reps and lifting weights.

Pull Exercises

Push Exercises

Leg Exercises

If you have noticed in the Gym Workout for Beginners, there are fewer isolated compound exercises. The workout plan for beginners mainly focuses on the old school mentality of the experts for the mass movements of muscles, including the exercises like deadlifts, standing military press, and squats. This usually happens because of these two primary reasons:

1. It gives beginners an astounding foundation of strength and muscle training while imparting the knowledge on basic lifting weight techniques rather completely depending on the machines.

2. It works with large muscle groups at once, focusing on overall core muscles, which are not so often considered by beginners but are essential to handle heavy weight lifting training as the beginner progresses towards the second level

Gym Workout Routine Week Four

In week four, the whole week of Gym Workout for Beginners must include one hardcore exercise from the previous weeks. This ensures an excellent muscle-building response without affecting the recovery of muscles by not forcing them to do heavy weight lifting training. The body workouts are a great way to ensure all muscles are working smoothly in a group.

Also, the fitness schedule for beginners must focus on workout training for health and aesthetic reasons rather than preparing oneself to compete in strength sports events. The trainers usually don’t suggest heavy weight lifting because lightweight training with more reps proves to be more beneficial and lasts longer in improving muscle strength.

Beginners Full Body Workout Plan one:

Beginners Full Body Workout Plan Two:

Takeout

• It is advisable to start your Gym Workout for Beginners with lightweight exercises and gradually increase the weights training before you become a fitness expert. 

• If you are not concerned, about weight, you can focus on building muscles, and if you want to lose fat you would rather focus on calorie intake than losing weight. The combination of gym exercises and diet plans is essential for effective weight loss while building and maintaining muscle strength. 

• A combination of weekly exercises can help you in strengthening muscles and can result in moving you from beginner to intermediate training plan where you can utilize the benefits of Reverse Pyramid Training. It mainly starts with lifting the heavyweights first then moving to less bulky weights on your subsequent sets. Every set seems to be climbing a mountain but once you make up your mind it becomes easier to lift weights while losing fats.

 • Keep track of the exercises you do and examine your performance every week. No matter how small that weight loss looks like it is still again when you lose even an inch.

 • Try to enhance your reps every week and examine your endurance power. You will soon notice you have come a long way!

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