How to plan gym workouts for beginners

Imagine the situation - you enter the gym and you don't know where to start, the equipment is unfamiliar to you and you are not sure what exercises you should do. All the people you see in the gym have been in this situation at least once because they were all beginners at some point - and that's totally fine. If you are coming to the gym for the first time, it is important to prepare well because good preparation is half the job! 

We have selected a few tips for you that will make your first visit to the gym much simpler and painless.

1. Set yourself clear goals

The ideal type of training is not the same for everyone. The way you design your training largely depends on the goal you have - lose weight, gain mass, build defined muscles or simply get moving and do something good for your body. 

2. Always start with a warm-up

At the beginning of training, always do 3-5 warm-up exercises. Choose these exercises depending on the body part you will focus on. For example if you are going to focus on the lower part of the body, do squats, lunges and warm up your leg and core muscles well.

3. At the beginning of training, you do compound exercises

Start the training with compound exercises. These are, for example, the squat, deadlift, bench press or hip thrust. These exercises require the activation of several muscle groups and are a kind of framework for the entire training. Compound movements are designed to achieve lean muscle mass and burn calories. As we mentioned above, compound movements use multiple muscle groups, which is how they differ from isolation exercises (e.g. lateral raises) that focus on one muscle group. 

4. Do not forget about unilateral movements and isolation exercises

Isolation exercises will mainly benefit those who have just started exercising, as they will be easier to perform than compound exercises. It's better to use compound exercises to build good overall strength before attempting isolation exercises, but if you do isolation exercises, make sure you keep the balance by training the opposite muscle group as well. 

5. Determine the approximate number of sets and repetitions

In the training, include 5 to 8 different exercises that you will do in series of 10 repetitions. Gradually adjust the training intensity to your capabilities and goals - increase the weight you work with, try to do more repetitions and take shorter breaks between sets.

6. Don't forget to stretch

At the end of each training session, set aside 5-10 minutes for relaxation and stretching. Exercise stimulates blood flow, which provides several important health benefits. However, it is just as important to return your heart rate to a normal level after you finish exercising. The body produces lactic acid whenever you exercise, which contributes to muscle soreness. Stretching can help reduce lactic acid build-up throughout the body. Proper stretching can limit muscle and joint strain. It will help your muscles stay flexible and tight, which will ultimately reduce the chance of injury.

If you are a beginner in the gym and are not sure if you will be able to manage on your own, you can always contact our receptionists and official personal trainers who will be happy to guide you and help you!

See you at your workout,

Your Gyms4you team

Share on: