If you’re new to the gym or just looking for a change in your routine, this guide is for you. This workout routine is designed for beginner gym-goers who want to see results without spending hours in the gym.
There are a few basic principles that you should keep in mind when starting a workout routine:
- Always start with a warm-up. This could be 5-10 minutes of light cardio, such as walking on the treadmill or riding a stationary bike.
- with the larger muscle groups and work your way down to the smaller ones. This means that you should start with exercises like squats and lunges, then move on to bicep curls and tricep extensions.
- Use heavier weights to complete more than 12 repetitions of an exercise. Use lighter weights when you can’t complete more than 12 repetitions.
- Rest for about a minute between sets.
Workout routine for gym beginners: How to do it
The following routine is a 3-day split, meaning that you’ll be working out three times a week.
On days 1 and 3, you’ll be doing lower body exercises.
On day 2, you’ll be doing upper body exercises.
Day 1
Warm-up: 5 minutes of light cardio
Squats: 3 sets of 12-15 reps
Perform by standing with your feet hip-width apart and squatting down like you’re sitting in a chair. Keep your back straight, and make sure to descend.
Initiate the movement by pushing your hips back and bending knees to lower down as far into an invisible chair. Keep chest lifted in a controlled manner while keeping lower back neutral; press through heels of both feet together for stability so that you can stand again after completing each repetition with no slouching or easing off!
Hamstring curls: 3 sets of 12-15 reps
Lie on your back with both heels against a glider. From there, engage those abs by sliding towards the base of our spine while bent at hips. Keeping ourselves aligned in one straight line from shoulders to knees will ensure we don’t strain anything when moving so slowly into this position over time (and allow for greater flexibility).
Once you’ve situated yourself as desired-, take deep breaths if needed before starting practice rounds - I know it sounds boring but trusts me: It’ll be worth every second spent getting comfortable again after being upside down!
Calf Raises
Stand with the balls of your feet on an exercise step or a weight plate.
Make sure that you’re not standing flat-footed; this will cause strain to occur in other parts of muscle groups, like the lower back! Contracting and relaxing each calf slowly while raising one heel about six inches off the ground makes it easier for muscles all over the body to work together correctly - especially those just above our ankle joint, which can get neglected sometimes because they don’t see much use when walking around outside typically…
Day 2
Warm-up: 5 minutes of light cardio
Bench press: 3 sets of 12-15 reps
Lie on the bench with a flat back and neutral spine. Your head should rest against one edge of it while your feet extend out in front, hip-width apart for stability purposes during this exercise.
Perform by lying on your back on a bench, then pushing the weight away from your chest.
Wide-grip lat pull-down: 3 sets of 12-15 reps
The wider your grip, the harder it is for those lats of yours. This exercise will challenge them and make sure they are on point! Take standard lat pull down; now imagine taking both hands to their extremes-right up against each side edge where I am pulling downward towards myself or maybe even just below head height if possible ( depends how high off the ground you’re working at).
Besides form being similar as before, there’s nothing else different here, so get ready because this one might feel amazing.
Day 3
Warm-up: 5 minutes of light cardio
Lunges: 3 sets of 12-15 reps
With the feet roughly 2 to 3 feet apart, stand with your torso straight and shoulders down. Engage your abs for stability as you hold this pose by placing both hands on hips or placing one hand closest available object such as a wall so it doesn’t leave an empty spot where there should be contact between self/floor (elderly).
The goal here is to balance and engage specific muscles that are typically weaknesses - mainly ones found in the lower back area.
As you bend the knees and lower your body until only a few inches from the floor, try to keep both feet on solid ground. At this point in movement- when the front thigh is parallel with Earth while the back knee points towards it - balancing should feel light but not too loose or tight to avoid injury! Once again, push up using the heel of the first step, which helps restore posture.
Tricep extensions: 3 sets of 12-15 reps
Stand with your feet slightly apart and the legs at hip distance. Engage core to maintain good posture as you lift weights overhead, or perform this move using one dumbbell cupped in both hands for more stability if needed! You can also use resistance bands by standing on end while holding opposite ends of the band behind back; whichever method works best suited towards achieving goals is perfectly fine so long no matter what form they take ultimately becomes strength development through movement - which equals improved performance capabilities on any given day.
With the dumbbell held overhead, ensure that your entire body is engaged and tense. Keep muscles tight to avoid swinging or lowering weights which will cause injury!
When extending both arms, breathe out as if you were blowing up a balloon. Then slowly lower the weight behind your head by bending at elbow joints until they are aligned with shoulders and hips; don’tbend or arch back too much!
Take a deep inhalation with the weights in hand and then reverse movements once you reach 90 degrees at your elbows or slightly further back. Keep them high enough, so they don’t touch against anything when extended forward from their lowest position- this will help keep tension on muscles throughout movement!
As you get stronger, feel free to add more weight or increase the number of repetitions. However, always start with a warm-up and use heavier weights to complete more than12 repetitions. Enjoy!