There\u2019s nothing quite like taking the first step of your fitness journey. Whether you\u2019re looking for a life-changing transformation or want to hit a specific goal, strength training can help you get there. As your body gets stronger, you also gain the ability and skill to perform advanced exercises. But before we get there, it\u2019s important to understand the available options, especially for those looking for gym workouts for beginners.<\/p>\n\n\n\n
At Gold\u2019s Gym, we believe strength training is one of the best places to begin. Studies also show that strength training helps increase lean mass and improve muscle strength<\/a>.<\/p>\n\n\n\n However, we understand that getting started can be tricky\u2014packing a gym bag, choosing specific exercises, and staying motivated can be a lot to take in, especially for beginners. That\u2019s why we put together this guide on beginner workouts to do at the gym.<\/p>\n\n\n\n Read on for our expert advice, step-by-step instructions, and top tips for maintaining long-term motivation.<\/p>\n\n\n\n Note:<\/b> If you have an existing health condition, please consult a physician before starting a new exercise routine.<\/p>\n\n\n\n We believe that strength training is an essential component of gym workouts for beginners. But we aren\u2019t just speaking from personal experience. Here are some of the proven potential benefits of strength training:<\/p>\n\n\n\n <\/p>\n\n\n\n Before we jump into our favorite gym workouts for beginners, it\u2019s important to discuss preparation. Getting your training started takes more than motivation. It also requires thoughtful planning and a solid routine.<\/p>\n\n\n\n Getting a safe, effective workout is a bigger challenge for those without a plan. Avoid the stress and maintain your momentum with these expert tips from the Gold\u2019s Gym team.<\/p>\n\n\n\n <\/p>\n Here\u2019s our quick checklist of gym essentials for beginners:<\/p>\n \u2022 Refillable water bottle As you figure out the best time of day to train and the types of workouts you prefer, these are good options to toss in your bag too:<\/p>\n \u2022 Protein powder One of the questions our physical trainers often hear is how to start at the gym. The old saying is true in this case\u2014if you fail to plan, you\u2019re planning to fail.<\/p>\n\n\n\n The first step is physical preparation. Putting together a gym bag like we described earlier is a big part of being physically prepared for your first workout.<\/p>\n\n\n\n Give your body the energy it needs to perform. Make sure you get a good night\u2019s sleep before every workout. Eating healthy carbohydrates 1-3 hours before a workout will give the body the fuel it needs to perform during training<\/a>. Skipping meals before the gym is like trying to drive a car without fuel. <\/p>\n\n\n\n Next, mental preparation is just as important as being physically prepared. Try not to stress over things you can\u2019t control, like hitting traffic on the way to the gym. Focus on the fact that you\u2019re committed to getting stronger and prioritizing your fitness.<\/p>\n\n\n\n Positive self-talk before a workout can go a long way, too! Studies show that positive self-talk can help enhance performance<\/a>. So, set yourself up for success! Even a sticky note on your dashboard with a few words of encouragement can help ease you into the go-getter mentality needed for effective training.<\/p>\n\n\n\n With your prep complete, you\u2019re ready to tackle gym workouts for beginners. But knowing where to start and how many exercises to do can feel overwhelming as a newbie.<\/p>\n\n\n\n Never fear\u2014our team of physical trainers at Gold\u2019s Gym put together a workout plan custom-tailored to beginners. First, let\u2019s cover how often you\u2019ll train each week:<\/p>\n\n\n\n Next, here\u2019s what the flow of each workout will look like:<\/p>\n\n\n\n Excluding the warm-up and cool-down, aim for 2\u20133 sets of each exercise, and 8\u201312 reps per set. Rest for 60\u201390 seconds between sets.<\/p>\n\n\n\n Finally, here\u2019s a breakdown of every single exercise in this workout:<\/p>\n\n\n\n Targeted muscles:<\/b> Full body.<\/p>\n\n\n\n Instructions:<\/b> Spend 5 minutes doing light cardio (think a fast walk or a light jog). You can also do dynamic stretches like arm circles and leg swings for 5 minutes.<\/p>\n\n\n\n Tips:<\/b> You aren\u2019t trying to exert yourself here. The goal of a warm-up is to ease into getting active, which can help prevent injuries, according to experts<\/a>.<\/p>\n\n\n\n Targeted muscles:<\/b> Glutes, hamstrings, and quads.<\/p>\n\n\n\n Instructions:<\/b> Stand with feet shoulder-width apart. Begin lowering down as if you were going to sit in a chair. Keep your chest up and knees behind your toes. Lower until your thighs are parallel to the ground.<\/p>\n\n\n\n Tips:<\/b> Don\u2019t use any added weight when you\u2019re starting out. Once you\u2019ve mastered the proper form, consider adding dumbbells or a kettlebell.<\/p>\n\n\n\n Targeted muscles:<\/b> Chest, shoulders, triceps, and core.<\/p>\n\n\n\n Instructions:<\/b> Start on all fours. Straighten your legs behind you and balance on your toes. Your hands should be just barely wider than shoulder-width apart. With your core tight and back straight, bend your arms to lower towards the floor. Then push back up to where you started.<\/p>\n\n\n\n Tips:<\/b> Traditional push-ups can be hard for beginners. Feel free to start by doing push-ups on your knees or against a wall instead of the floor until you\u2019re more comfortable.<\/p>\n\n\n\n Targeted muscles:<\/b> Back and biceps.<\/p>\n\n\n\n Instructions:<\/b> Stand with feet shoulder-width apart and hinge forward at your hips. Keep your back straight. With your arms extended straight down and a dumbbell in each hand, use your shoulders to pull towards your hips and lower back down\u2014much like rowing a canoe.<\/p>\n\n\n\n Tips:<\/b> Keep your elbows close to your body. With every rep, imagine pinching a pen or pencil between your shoulder blades. Your shoulders should be doing most of the work here.<\/p>\n\n\n\n Targeted muscles:<\/b> Core and shoulders.<\/p>\n\n\n\n Instructions:<\/b> Start in a push-up position. Lower down slightly so your forearms are flat on the ground instead of your hands. Tighten your core, straighten your back, and maintain this “wooden plank<\/a>” position.<\/p>\n\n\n\n Tips:<\/b> Aim for 20 \u2013 30 seconds per set with this exercise. You\u2019re holding the position, not doing reps. As you get stronger, you can push yourself to hold the pose longer.<\/p>\n\n\n\n Targeted muscles:<\/b> Shoulders and triceps.<\/p>\n\n\n\n Instructions:<\/b> You can sit or stand. Take a dumbbell in each hand and bring each to rest lightly on your shoulders. With palms facing forward, lift and press the weights upwards until your arms fully extend. Lower back to the starting position.<\/p>\n\n\n\n Tips:<\/b> Keep your core tight and engaged. You don\u2019t want your back to arch and overcompensate here.<\/p>\n\n\n\n Targeted muscles:<\/b> Quads, hamstrings, and glutes.<\/p>\n\n\n\n Instructions:<\/b> Stand with your feet together. Step forward with your right leg and lower your hips until both knees are bent at about 90 degrees. Return to standing and repeat on the other side.<\/p>\n\n\n\n Tips:<\/b> Your back knee should never contact the floor. Your front knee should always be straight above your ankle, never extended further beyond.<\/p>\n\n\n\n Targeted muscles:<\/b> Glutes, lower back, and hamstrings.<\/p>\n\n\n\n Instructions:<\/b> Lie on your back with knees bent and feet flat on the floor, about hip-width apart. Your arms should be at your sides, palms resting on the floor. Lift your hips by squeezing your glutes, but keep your feet on the ground. Hold for several seconds, then you can lower back down.<\/p>\n\n\n\n Tips:<\/b> Your shoulders and head need to stay on the floor throughout this exercise. As you get stronger, you can add a dumbbell over your hips for more resistance.<\/p>\n\n\n\n Targeted muscles:<\/b> Full body.<\/p>\n\n\n\n Instructions:<\/b> Spend 5 minutes slowing your heart rate down by walking on the treadmill<\/a> or doing static stretches. If you stretch, be sure to focus on all areas of your body\u2014not just the ones that feel sore.<\/p>\n\n\n\n Tips:<\/b> Take deep, slow breaths as you cool down. This helps oxygen flow to your sore muscles and release any tension from the workout.<\/p>\n\n\n\n Strength training is one of our favorite gym workouts for beginners because it targets all the major muscle groups in the body without overloading any one specific area. Plus, it\u2019s highly customizable as you get stronger\u2014just add more weight or reps!<\/p>\n\n\n\n Note: <\/b>The exercises suggested in this guide are geared towards healthy individuals. Always consult your doctor before beginning any new fitness regimen.<\/p>\n\n\n\n We can\u2019t share tips for gym beginners without discussing common mistakes. Try to check in with yourself before, during, and after each workout to make sure you aren\u2019t forming these bad habits:<\/p>\n\n\n\n <\/p>\n\n\n\n Let\u2019s get one thing clear\u2014your mindset plays a huge role in reaching your fitness goals. If you can\u2019t keep yourself motivated, you\u2019ll struggle to meet your goals on time.<\/p>\n\n\n\n But don\u2019t stress. Our trainers have some tried-and-true tips to help you stay consistent:<\/p>\n\n\n\nWhy Strength Training is Essential for Gym Beginners<\/h2>\n\n\n\n
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How to Start at the Gym: Expert Tips for Beginners<\/h2>\n\n\n\n
What to Bring to the Gym
\n\u2022 Sweat towel
\n\u2022 Workout shoes
\n\u2022 Change of clothes
\n\u2022 Headphones
\n\u2022 Lock (if using a locker)
\n\u2022 Healthy snacks
\n\u2022 Deodorant<\/p>\n
\n\u2022 Fitness tracker
\n\u2022 Resistance bands
\n\u2022 Body wash
\n\u2022 Shampoo
\n\u2022 Face wash<\/p>\n<\/h2>\n\n\n\nPreparing for Your First Workout<\/h2>\n\n\n\n
Strength Training: Beginner Gym Workout Plan<\/h2>\n\n\n\n
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Warm-up<\/h3>\n\n\n\n
Squats<\/h3>\n\n\n\n
Push-ups<\/h3>\n\n\n\n
Bent-over dumbbell rows<\/h3>\n\n\n\n
Planks<\/h3>\n\n\n\n
Dumbbell shoulder presses<\/h3>\n\n\n\n
Lunges<\/h3>\n\n\n\n
Glute bridges<\/h3>\n\n\n\n
Cool-down<\/h3>\n\n\n\n
Gym for Beginners: Common Mistakes to Avoid<\/h2>\n\n\n\n
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How to Stay Motivated as a Beginner in the Gym<\/h2>\n\n\n\n