If you have just joined a gym membership and do not have any knowledge of exercises and workouts. Do not feel left out, and keep yourself motivated to learn about it. Try to avoid getting worried when you see complex equipment or people lifting heavy weights.
Everybody has their own reasons for joining the gym, and their workout routine follows their goal. A simple google search like how to workout in a gym or how to start workout in gym for beginners can answer a lot of your questions.
As you may already know that your membership plan includes personal trainer assistance. This will be really beneficial for you in the early few weeks. You need to plan out your fitness goal and work to chase it.
It is obvious you are going to start things gradually. Learn exercises and their technique. Your personal trainer or gym staff will provide you with assistance where required. Each workout needs your utmost dedication and focuses on bringing results. Also, your diet plan can speed up or hinder your journey, so make sure you follow the right plan.
Let’s talk about a few workouts that are best suitable for you.
1. Workouts for the beginners
The workout routine depends on your goal. To gain muscles, you must perform muscle-strengthening exercises. But if you want to shed some weight, you are required to do cardio and aerobic exercises.
Beginner Exercises for Cardio or Warm-up
- 10 min walk on the treadmill.
- 1 min run, 1 min walk, alternatively.
- 10 minutes stair master.
You can do any one or more exercises to get your body warmed up for the workout.
Beginner Workout for Fat Loss
To get your fat loss journey started, you must perform bodyweight exercises. Here are a few exercises beneficial for fat loss.
- Crunches
- Treadmill running
- Mountain climbers
- Push-ups
- Box jumps
- Plate thrusters
Gym Workout for Strength Building
Strength-building workouts mostly cover the larger muscle groups, such as the chest, back, arms, and legs.
- Barbell Bench Press
- Barbell Squats
- Shoulder Press
- Shoulder Lateral Raises
- Dumbbells Single-arm Row
- Cable Triceps Extension
- Steady Plank
2. How much weight should I lift?
It depends on a few factors that can vary from person to person. If you have newly joined the gym and have no prior knowledge of exercises and weights. It is better to start with light weights. Moreover, you can consult a personal trainer for more information about exercises and their mechanisms.
A commonly used technique is starting from 50% of your max strength. And here, your max strength translates to the amount of weight you can perform for one repetition.
Start from there are work your way up the ladder. Make sure you avoid the common mistake of ego-lifting at the start of your fitness journey. Otherwise, it can turn out pretty bad for you.
3. How many reps and sets?
Before we get into the numbers and calculations, let’s define what a rep and set are. A rep is a complete cycle of an exercise from the initial position. And a set includes all the number of reps you do for a specific exercise.
If you perform 10 reps of an exercise, it becomes a set. And normally, you are required to complete 3 to 5 sets for an exercise.
Now let’s come back to the main question of how many reps and sets you need to perform as a beginner.
The answer to this question is solely dependent on your fitness goals. It is recommended for strength training, and you need to perform fewer reps and more sets which get heavy gradually. But for endurance and muscle definition, you need to perform more reps with controlled weight.
You can always consult with your personal trainer to gauge up and down the sets and reps. Eventually, everyone has to find what exercise works best for them.
4. How long should the workout be?
Ideally, your workout should last anywhere between 30 to 50 minutes. But, in the starting phase of your fitness journey, you may find it difficult to work out for an entire hour.
But you can overcome this limitation with gradual workouts. Your endurance boosts, your muscles strengthen, and you can perform more exercises for longer periods.
Moreover, if you have your workout mate with you, the time can be extended by 15 to 30 minutes. Also, it depends on the number of exercises you will perform for a muscle group. If you target multiple muscle groups in a single day, you may easily pass the 1-hour mark.
5. Tips for a successful workout
There is a list of tips you will find out to perform your workout in the best way possible. Here we will write a few points helpful for your workout routine.
- Perform slow and right techniques for workout
- Rest anywhere between 40 to 60 seconds between the sets.
- Keep yourself hydrated while working out
- Make a workout plan and follow the exercise in sequence
- Avoid any distractions and focus on working out
Wrapping up
Like many others, starting your workout journey can be a little nerve-wracking at first. But following a proper workout routine from day one and continuous assistance from your trainer can improve your gym experience. Once you start seeing workout results, it becomes an addiction. Nothing comes easy; you’ll have to put in the work and effort to see the results. Keep one thing in mind, your consistency, the right workouts, and your diet are the key factors in achieving your fitness goals.
