The Best Gym Workout Plans For Beginners

Let me know what you think of the program in the comments, and share the plan with a beginner who needs some encouragement. Follow this up with smaller movements such as rows and press movements. Before heading to the gym, be clear about what your goals are. Below is a list of tips for the beginner to help you improve your training. The following warm-up should be completed is madmuscles a scam prior to both workouts listed below. Increasing this muscle’s size and strength will help you improve your lifts and your overall size.

What To Expect From Our Beginner Workout Plan

Keeping track of your progress or taking a virtual group class are examples of actionable steps that can help you stay motivated and achieve your goals. Some cool-down ideas include light walking after aerobic exercise or static stretching after resistance training. For instance, carbohydrates can help fuel your muscles before exercise, especially high intensity exercise that lasts longer than 1 hour. Eating carbs after exercise can also replenish glycogen stores and assist with the absorption of amino acids into your muscles during recovery. Replenishing fluids during exercise is essential for maintaining optimal performance, preventing injury, and maximizing recovery.

Primary muscles worked:

If you’re not happy with your current strength level, don’t worry, I’ve got you. You’ll be absolutely shredding fat with some challenging strength workouts during your beginner gym workout routine. When you’re starting out, don’t be afraid to head into the gym and do things wrong. You won’t master a new exercise during your first session, and that’s okay. Over time, many slightly-less-than-perfect sessions will get you much further than a few “perfect” workouts. Below is a list of the best beginner exercises to include in your 7-day gym workout plan.

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• Or, you can view our full list of strength training exercises here.
• This will put you ahead of 95% of the gym-going population.
• Miklaus demonstrates each exercise in the video above so you can learn proper form.
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• Start with low weights and increase gradually as you gain confidence.
• Hold both ends of a rope attached to a cable machine with both hands.

During this exercise, you have minimized that level of support and increased the demand on your pulling muscles to move the weight. For weightlifting beginners, there’s no better exercise than the Lat Pulldown. When we get in this position, we don’t have any demands on our low back strength. Instead, we can focus on our ability level to get stronger and develop those pulling muscles. In other words, don’t put your shoulder in a position to where it’s moving backward.

Beginner’s Workout at a Glance

This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results. Starting a gym workout routine as a beginner can feel overwhelming, but with a well-structured plan, you can make consistent progress toward your fitness goals. This 10-week gym workout plan for beginners provides a comprehensive guide, covering essential exercises, routines, and tips to help you feel confident and motivated. Whether you want to build strength, lose weight, or improve overall fitness, this plan is designed to guide you every step of the way.

More from Tom’s Guide

As it turns out, your favorite tunes are good for more than jamming out on the drive to the gym. There’s some interesting science behind auditory stimulation and exercise performance. You don’t need to commit to exercise every day to see results, especially as a beginner.

WHAT SHOULD BEGINNERS CONSIDER WHEN CREATING A GYM WORKOUT PLAN?

Stick with it, trust the process, and watch how your body- and your mindset-begin to change. I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based https://health.mit.edu/sites/default/files/Physical_Fitness_101.pdf and practical information that can help you become stronger, functional, and healthier.

Level One Gym Workout: First Day At the Gym

Not only that, but when you eat a caloric deficit, your body doesn’t have enough calories to fuel all the day’s activities. In these instances, your body will pull from your stored fat to make sure all the work still resident.com/resource-guide/2025/03/18/mad-muscles-review-transparent-pricing-real-fitness-results-in-20255 gets done. It also diverts additional calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity. So you’re looking to lose weight, and tired of hours of cardio (me too). We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here. Let’s chat about a few different types of strength training.

Day Workout Challenge + Full Body Workout Plan #1

For each superset, perform the first exercise, then the second exercise with no rest in between. Go deep to make your squats more of a full body exercise. If you aren’t at least hitting parallel, strip the weight. In other words, you move a load from the floor to your shoulders to overhead, which requires explosive power from the hips, core stability, and shoulder strength.

Strength Training Day

This is to keep challenging you just a little bit more with small, sustainable changes to help you achieve your fitness goals. Keep in mind this does not have to be an all-out effort—just something that keeps your heart rate elevated. You’ll transition away from building that foundation to trying to build strength upon that foundation. That means the reps and sets will change as well as the exercises. These basic moves are for the absolute beginner, which means some of them are going to be bodyweight exercises. When weights are used, the exercise will not be complicated to perform.