Beginner Gym Workout Plan: 7 Exercises To Kick Off Your Workout Routine

How To Start Your Fitness Journey: 7 Exercises To Kick Off Your Workout Routine

Congratulations! You’ve made the decision to start your fitness journey. This is the first step in living a healthier, more active life. Committing to a workout routine will help you live longer, feel better about yourself, control stress, and lowers your medical costs. When you have your health, you can live your life to the fullest, and you will have the energy to enjoy living.

Here’s a beginner workout plan to help you get started.

Warm-up

Begin each workout with a 5-10 minute warm-up to prepare your body for exercise. This can include activities like a brisk walk on the treadmill, a few minutes on the elliptical, cycling, or jumping jacks.

Strength Training

Move through the following exercises as a circuit for 20-30 minutes, completing one set of each exercise with minimal rest between exercises. Once you’ve completed all the exercises, rest for 1-2 minutes and repeat the circuit 2-3 times. Start with lighter weights or no weights at all, and gradually increase the resistance as you get stronger.

1. Bodyweight squats: 10-15 reps
   Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint. Lower your body until your thighs are parallel to the floor.  Pause, then return to the starting position.
2. Push-ups (modified or on knees): 8-12 reps
   Tighten your core by pulling your belly button toward your spine. Inhale as you slowly bend your elbows and lower yourself to the floor until your elbows are at a 90-degree angle. Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.
3. Dumbbell or kettlebell lunges: 8-12 reps per leg
   Inhale and take a big step forward with your right leg, landing on the heel. Bend at the knee until the right thigh approaches parallel to the ground. The left leg is bent at the knee and balanced on the toes while in the lunge position. Step the right foot back on an exhale to return to the starting position. Repeat the motion with the left leg.
4. Dumbbell or resistance band rows: 8-12 reps
   Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand. Pull the band toward your waistline while squeezing the shoulder blades. Keep your back straight and your shoulders down. Slowly release tension to return to the starting position and repeat.
5. Plank: Hold for 30 seconds to 1 minute
   Try doing this next to a mirror so you can watch your form. Plant your hands or forearms directly under your shoulders. Ground your toes on the floor and squeeze your glutes to stabilize your body. You should have a straight line from your head to your heels.
6. Dumbbell or kettlebell shoulder press: 8-12 reps
   Stand upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside, and knuckles face up. Exhale as you raise the weights above the head in a controlled motion. Pause briefly at the top of the motion. Inhale and return the dumbbells to the shoulders.
7. Dumbbell or kettlebell deadlifts: 8-12 reps
   Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Stand with your knees slightly bent, and your feet placed shoulder-width apart. Bend at the hips and knees, lowering your torso until it’s almost parallel with the floor. Allow your arms to hang down in front of your knees and shins. Make sure you don’t arch your back in either direction. Stand up straight without changing the shape of your back. Squeeze your glutes as you straighten, pushing through the ball and heel of your foot.

8. Cardio

   Cardio exercise is any rhythmic activity that raises your heart rate into your target heart rate zone. Choose something you enjoy and can sustain for 15-20 minutes. Options include jogging, cycling, swimming, rowing, or using a cardio machine (e.g., elliptical, stationary bike, treadmill). Start with a moderate intensity level and gradually increase the duration and intensity as your fitness improves.

   

   Cool-down

   Finish each workout with a 5-10 minute cool-down period to allow your heart rate and breathing to return to normal. This can involve gentle stretching exercises for the major muscle groups used during your workout.

    

   Discover What Your Body Can Do

   If it’s been a while since you went to the gym, or you haven’t stepped foot in one before, it can be intimidating. We encourage all our members to start with a Fitness Clinic. Learn the best stretches, workouts, and classes designed to help you reach your goals and achieve your purpose. Your trainer will never have more than 4 members in a class to ensure you get individualized attention. A FREE 3D Body Scan is another great first step in your workout journey. Your initial scan will identify key areas of weakness in the body, so you can focus on preventative measures to avoid potential injuries. When you make a 3D body scan a regular part of your gym routine, you can see how you have improved over time.

    

   Bonus Tips to Boost your Beginner Workout Plan:

   • • Get Moving: Want to start slower? Can’t make it to the gym today? Someone once said that it all starts with a single step, and they were right. As you embark on your health journey, movement is key. Go for a walk during your lunch hour, take the stairs instead of the elevator, stretch for 5-10 minutes each morning, and step away from your desk regularly. Find small ways to move more throughout your day.

   

   • • Switch Things Up: Once you get into a workout routine, it’s important to switch things up. If you develop the habit of going to the gym 3 days a week, going to a class once a week and running Saturday mornings, that is a great start. But you are also likely going to get bored and lose motivation. Work with a Fitness Project Personal Coach to set your goals and build customized workouts. They will make sure you are using equipment properly, help you develop good form, and know tons of great workouts to keep things interesting. Try different classes as well. Fitness Project studios have over 15 different types of group classes and studio fitness classes to choose from. Maybe you make a point of trying them all, then picking your top 3-4 to rotate between.
     • Eat Right: A healthy diet provides the energy you need to stay active, gives your body the nutrients you need to stay strong and can even help prevent certain illnesses. There are a ton of weight loss diets to choose from, but at the core of most is eating nutrient-dense foods to help with weight loss. For some, the first step in eating healthy could be ordering takeout 1 day a week instead of 3. For others, it could be reducing the amount of refined sugar they consume each day. If you’re not sure where to start, consider working with a nutritionist. They will help you develop an understanding of where you are today and will provide meal plans and recipes to help you on your way.
     • Set SMART Goals: If you make the decision to start your fitness journey next week, you are not going to work out 7 days a week, eat ultra-healthy and drop 10 pounds. Set yourself up for success with goals that you can actually achieve. Try creating SMART goals. Make your goal specific, measurable, attainable, relevant and time-bound.

   

   • Boost your Results: getting professional help from a personal trainer or group fitness class is the most effective way to get the results that you want. Start today with your 7 day free pass at a Fitness Project club near you.

   Remember to listen to your body, start at a comfortable intensity, and gradually progress as you become more comfortable with the exercises. As you work towards becoming healthier, we encourage you to write a list of all the benefits you will experience and look back at them for motivation throughout your journey.