A workout plan is crucial for beginners, as it can help them avoid overtraining and undertraining and track their progress. It also helps beginners make the most of their gym time.
But starting slowly and easily is best if you’re a beginner or haven’t worked out for a while.
Body-Worthy Workouts
Although kettlebells and bodyweight workouts are popular in gyms like Kirkland Gym, exercise machines are also a great option for beginners. When used correctly, they help you develop muscle strength and stability. Plus, you’ll be able to get familiar with the equipment without risking injury.
Beginners who want significant strength and fitness gains should aim for full-body workouts that use basic functional movement patterns like squats, lunges, pushes, and pulls. They can be performed thrice weekly, with 48 hours between sessions to allow for proper recovery.
If you have more time and want to target specific muscles, try body part splits focusing on one major group of muscles at a time. However, this method may delay the onset of strength gains.
Cardio Workouts
Cardio workouts help you burn calories and build endurance. They can be as simple as walking, jogging, or even dancing. They can also include running, ellipticals, cross trainers, and stationary bikes. Or you can try cardio-based fitness classes to keep your workouts interesting and fun.
Cardio exercises repetitively target large muscle groups of your arms and legs for an extended period to boost cardiovascular health, reduce the risk of heart disease, increase flexibility, and improve mood and sleep. Typically, these activities are performed at an intensity that raises your heart rate and respiration to about 85% of your maximum capacity, around a level 6 on the perceived exertion scale.
A beginner gym workout schedule can be found online, but it’s best to find one that fits your goals and lifestyle. For example, some workout schedules are designed for people who attend the gym three to four times a week and split their sessions into strength training, cardio, and mobility.
Strength Workouts
Full-body strength workouts can be a great way to start if you’re new to the gym. To challenge your muscles, pick a weight or resistance level that makes you feel tired after 12 to 15 reps. Over time, you can increase the number of reps gradually.
A certified trainer, coach, or teacher can help you create an effective and safe strength-training program. Be sure to perform a movement screening with a qualified exercise professional to determine what exercises suit you. If you don’t have a gym membership, you can perform bodyweight exercises at home to build strength. Start with a few simple exercises; you will see they feel easier over time as you become stronger. Aim to work each muscle group twice weekly, with a day of rest between sessions.
Interval Workouts
Interval workouts alternate between short bursts of high-intensity activity and longer periods of more relaxed movement. For example, a beginner might sprint for 30 seconds on an elliptical trainer followed by 2 minutes of recovery. This type of alternating pace increases endurance and burns calories.
HIIT workouts also encourage the body to burn calories long after your workout, thanks to the excess post-exercise oxygen consumption (EPOC) effect. This benefit can help you burn even more calories and lose weight faster.
HIIT workouts can be intimidating for beginners, but it’s important to start small and gradually build up. Talk to a fitness professional to create an interval training program for you. A pro can also help you with proper warm-ups and safety tips.
Yoga
Yoga is often overlooked as a workout routine, but it provides a low-impact holistic workout that strengthens your entire body, improves flexibility, and builds strength. It also helps you learn to control your breathing, which is a great skill for life and can help reduce stress.
Beginner cardio workouts should be capped at 20 minutes and can be gradually increased as you gain endurance. To properly warm up for cardio, movement-based stretches are recommended. These could include walking, lunges, or simple yoga movements.
A beginner weight training workout should train fundamental movements like push, pull, lunge, hip hinge and squat. It should also include loaded carries and have a strong progression element.
