Here we are going to share the best gym workout routine for beginners and how you can take your first step to the gym. Start with 1 set of 20 reps for different exercises. Next time increase the difficulty with adding more reps or weight, and if you are not comfortable with any exercise, swap it for a new one.
Rules for Beginners to Workout at Gym
- Keep a towel with you. You can use this towel to wipe off the machines, benches, and equipment you use
- Always re-rack the weights and replace the dumbbells that are sued
- If anyone is waiting for the exercise machine you are working, don’t take too much time, if possible work in with them between sets. Most people happily share when you ask them
- Don’t bring your cell phone; keep it in the locker or car. Listening to another person, a conversation is very distracting.
Best Gym Work-Out for Beginners
Goblet Squat (Legs)
This is a beautiful exercise that helps all the major muscles in the lower body and also helps to maintain a good body shape if you keep it doing. Holding a weight like a kettlebell against your chest with hands up and elbows pointing down and then drop into squat till your thighs are parallel to ground and then go back.
Incline press-up (chest)
This is a good exercise but can be tough for beginners, but if you are confident enough so you can go straight into a full press-up. But for beginners, I will suggest to start your hands-on elevated surface like a bench and press up, lower chest towards sides and then pushing back up.
Pick a pair of light dumbbells and slightly bend in your knees, bend at the hips at a 45° angle to the ground. Then raise your arms upward until they form a straight line with your torso to form the shape of letter I. You should do five reps on me, then five reps in which you raise arms at an angle to make the later y and then five at the edge to make later T.
Standing biceps curl (arms)
The classic biceps builder. Stand up by holding a dumbbell in each hand by your sides with your palms facing forwards. Grasp the weights towards your shoulder, keep your elbows by your parties, then lower them slowly. Keep swapping between bicep and triceps exercises in different sessions like dips and kick-backs
Dead Bug (core)
Go to Lying position on your back with your arms extended upwards and your legs raised with knees bent at 90°. Lower your right arm behind your head and your left leg until both limbs are straight and hovering just above the floor. Then raise them again and do the same with the opposite arms. Both sides do ten reps on for a total of 20.
Glute Bridge (glutes)
This bodyweight exercise helps beginners to activate their glutes. Lie on back with bent knees and feet should be flat on the floor. Squeeze your glutes and raise your hips like as body forms a straight line from your knees to your shoulders. Pause for a beat and squeeze the glutes again, and then lower back to the start.
Common Mistakes to Avoid by Beginners
- Never start with too much weight, always pick lower weight than your ability to start your first workout. Starting with too much weight will like a burden, and you may get injured. If you start with low weight, you will able to develop a habit, and slowly you can increase it, and after a few days, you will be able to achieve your desired weight.
- Not using enough weight; always play it safe, If you can perform 30 reps easily with some certain weight its the time to increase the weight, but the weight should not be increased more than 5% at a time
- Moving through repetitions too fast, you can not gain anything by lifting weights too quickly. It should be picked in a slow and controlled manner, lifting weight slowly will include total muscle tension, more muscle-fiber activation both slow and fast-twitch fibers, and less tissue trauma.
- Not resting long enough, or resting far too long; both are not good for a healthy workout. Tip: for overall fitness, The recommended rest period is between 30-90 seconds.