Workout plan for beginners at the gym


Workout for beginners at gym

If someone wants to start exercising, they don’t have any idea how to start the workout at the gym, they search for a proper workout plan which suits them and helps them to get a startup. In this article, you will find the complete workout plan, if you are a beginner don’t worry just follow these steps.


How to make your own workout plan?

There are two major factors, availability of time and the actual exercise routine.

The first thing you have to do is make a schedule.

-Which suits you

-Works in your time availability


There are two perspectives to starting a workout

1. Beginners Phase

2. Growth/Maintenance phase


1. For Beginners:

If you just starting I would recommend you, work out one day and two days off.

  • Day 1 – Workout
  • Day 2 – Off
  • Day 3 – Off

The reason for this is when you begin to exercise your body is going to be very sore, probably at least for 2 days. You have to take short breaks at starting workout days.

For Example,

For Beginners (first 2 or 3 weeks).

  • Monday – Workout
  • Tuesday – Rest
  • Wednesday – Rest
  • Thursday – Workout
  • Friday – Rest
  • Saturday – Rest
  • Sunday – Active rest

Active rest means not working out but doing things like light jogging, cutting the grass, cleaning the house, working in the yard, or maybe taking a walk and listening to some music (aerobic exercises).

Repeat this schedule for the next 2 to 3 weeks.


For the Growth/Maintenance phase

There are many options, but to keep it simple I’m going to tell you two of these.

Option 1 – Full Body Workout Week

  • 3 Days – Full body workouts
  • 3 Days – Active Rest
  • 1 Day – Off


For Example;

  • Monday – Workout
  • Tuesday – Active Rest
  • Wednesday – Workout
  • Thursday – Active Rest
  • Friday – Workout
  • Saturday – Active Rest
  • Sunday – Off

Option 2 – Workout Splits

  • 4 Days – Workout splits
  • 3 Days – Off or Active rest


For Example;

  • Monday – Upper Body workout
  • Tuesday – Lower Body workout
  • Wednesday – Totally of
  • Thursday – Upper Body workout
  • Friday – Lower Body workout
  • Saturday – Totally off
  • Sunday – Active rest day

Once you have scheduled your order you need to design an actual exercise routine. You have to work out your body in all planes of motion.

  1. Sagittal Plane
  2. Frontal Plane
  3. Transverse Plane

Including Strengthening exercises, Cardio exercises Nero motor conditioning such as balancing and coordination, and flexibility exercises. Along with the warm-up and cool-down section.

You should also make sure you consistently work out all the major areas of your body. Arms and shoulders, Legs and glutes, Chest, back, and core.


Warm-up


Warmup Exercises before actual workout

Pre-workout poses stretching cycling, push-ups, etc. Warm-up slowly increases your heart rate and blood pressure to prepare your body for the actual workout. You can also do cardio like running walking or jogging.


Full body Workout Routine

Side raises Single leg curls, Triceps extension, Side lunge squats, Bent over rows, Side twists, Deadlifts (with lightweight or dumbbells), Chest press.

6 Upper body workout exercises (day 1)

  1. Side Raise
  2. Single-Leg curls
  3. Triceps Extension
  4. Chest Press
  5. Bent-over Rows
  6. Side Twists

Lower Body workout (day 2)

  1. Side Lunge Squats
  2. Deadlifts
  3. Heel Raises (for calves)
  4. Jumps or Hops (front to back)
  5. Cone touches (single leg bend over)
  6. Short Box Jumps

Don’t forget to take short rest between the exercises. It will take almost 1 hour to complete these exercises. Warm up before starting any exercise or do some cardio. Muscle stretching is very important before any type of gym workout.

I hope this will help you, if you have any queries related to this topic feel free to write us, Health Guru will respond to you as soon as possible.