05/02/2022
What Equipment Should You Take on Your First Time?
Everyone has different reasons for joining a gym. And lots of people are worried about using the equipment if they’ve never worked out in a gym before. These beginner gym workouts are ideal for various goals, whether you want to lose some weight or burn fat, build muscle and strength or improve your fitness.
Set a goal to continue with the workout programme for 3 months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.
Each workout should take 45 minutes to 1 hour and you should always leave 48 hours between workouts to rest and recover properly. So a Monday-Wednesday-Friday routine works well for most people.
Beginner gym workout for females
This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read this guide to help you get started.
1. Seated leg press (10 reps x 3 sets)
2. Seated shoulder press (10 reps x 3 sets)
3. Close grip lat pulldown (10 reps x 3 sets)
4. Bodyweight lunges (10 reps x 3 sets)
5. Full/kneeling press ups (10 reps x 3 sets)
6. Plank (30 secs x 3)
7. Leg raises (10 reps x 3 sets)
Beginner gym workout for males
This workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You'll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape.Read this guide to help you get started.
1. Seated chest press (10 reps x 4 sets)
2. Seated rows (10 reps x 4 sets)
3. Wide grip lat pulldown (10 reps x 4 sets)
4. Seated leg press (10 reps x 4 sets)
5. Dumbbell seated shoulder press (10 reps x 4 sets)
6. Dumbbell bicep curls (10 reps x 4 sets)
7. Close grip tricep press ups (10 reps x 4 sets)
8. Cable rotations/twists (10 reps x 4 sets)
9. Reverse crunches (10 reps x 4 sets)
Beginner gym workout for strength
The rep range for strength training is 4 – 6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy – use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8-10 reps on the same weight, it’s time to increase the weight. Read this guide to help you get started.
1. Barbell push press (6 reps x 4 sets)
2. Goblet squat (6 reps x 4 sets)
3. Dumbbell single arm row (6 reps x 4 sets)
4. Shoulder lateral raise (6 reps x 4 sets)
5. Bench press (6 reps x 4 sets)
6. Pull ups/assisted pull ups (6 reps x 4 sets)
7. Barbell bicep curls (8 reps x 4 sets)
8. Cable overhead tricep extensions (8 reps x 4 sets)
9. Rotating plank (30 secs x 4)
Beginner gym workout for fat loss
This workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness - when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. So you're essentially burning more while resting just for training your heart a bit harder during your workout. Read this guide to help you get started.
1. Plate thrusters (15 reps x 3 sets)
2. Mountain climbers (20 reps x 3 sets)
3. Box jumps (10 reps x 3 sets)
4. Walk outs (10 reps x 3 sets)
5. Renegade rows (full plank/kneeling) (10 each side x 3 sets)
6. Press ups (full plank/kneeling) (15 reps x 3 sets)
7. Treadmill 10 min run/steep incline brisk walk (no hands)
8. Supermans (full plank/kneeling) (10 reps x 3 sets)
9. Crunches (10 reps x 3 sets)
Beginner gym workout for cardio equipment
This mix of steady and interval cardio session with different pieces of equipment will help mix up your workout and stop you getting bored. Applying intervals to your training can really push that cardiovascular fitness and make your heart stronger and efficient. It’s a good way to prep yourself for a HIIT class from a breathing point of view. Read this guide to help you get started.
1. 5 min treadmill brisk walk (optional incline)
2. 5 min rower (steady)
3. 1 min run/1 min walk treadmill x 10(easy)/15(medium)/20(hard)
4. 10 min stair master (steady)
5. Cross trainer (maintain one pace) – 1 min low effort level/1 min high effort level x 10(easy)/15(medium)/20(hard)
Beginner gym circuit programme
Circuit training is a great way to expend more calories and target multiple areas at once especially those with a time limit on their sessions. You’ll find yourself incorporating weights, high cardiovascular fitness, time efficient, muscular strength, muscular endurance, faster recovery and beats boredom. Read this guide to help you get started.
1. 2 min rower
2. Alternating side plank (45 secs)
3. Bicep curl to shoulder press (45 secs)
4. Benched tricep dips (45 secs)
5. Squat jumps (45 secs)
6. Press up into superman (full/knees) (45 secs)
those all the routine that you have to take on your beginning of journey to become !
stay fit with us in Wolf Gym!
