What A Gym Beginner Should Know

As a beginner, there are various reasons as to why you’ve decided to start a gym program. Some of the reasons could be to reduce weight, get a well-toned body or for medical reasons. Whatever the inspiration, the workout schedule for beginners is entirely almost similar. Trainers understand that the body has the ability to adapt to different situations. When drafting a good workout plan for a beginner, it is factored in that the body in the initial duration of training can prove to be resistant. For example, a beginner can only be able to do two complete rounds, in a football field, in the initial stages. This is because the muscles do not yet have the endurance needed to run more than two rounds. 

A gym program for beginners is much different from that of an advanced one. It involves less intense workouts and less duration of workouts. There are some principles that ought to be adhered to by every beginner. These maxims enable one to get the best out of the program. 

When an activity becomes a habit, you tend to do it well and better. Going to the gym should be made a habit. If for example, you decide to go to the gym three times in a week, you have to stick to that otherwise you end up postponing until it no longer becomes a priority. After the first few tries at the gym, most people give themselves breaks from their program. This brings about lack of motivation and eventually the idea of attending a gym becomes nonexistent. Use of reminders can help a lot. As a beginner, having someone who’s more experienced as an inspiration and a role model can help.

To achieve the best, consistency should be observed. When you decide to do particular exercises, do them to your best. If your program states that today you should do 20 pushups, you should strive to achieve that. If tomorrow, you’re expected to add 5 more pushups, it should be so. Maintaining discipline enables you to follow your program to the letter.

A gym program for beginners should include the following important exercises.

• Squats: there are different kinds of squats one can perform. These include box squat, front squat and goblet squats.

• Pulling exercises: they are good for a full body workout. Examples are barbell rows, pull-ups and chin-ups.

• Pushing exercises: they comprise of landmine press, military press and bench press variations.

The Best Exercise Programs For Beginners

There are certain guidelines that work best for nearly all beginners. Any exercise programs for beginners have to follow these guidelines; higher frequency, full body split, low volume, a little exercise, basic compound exercise no advanced techniques and much focus on consistence in progress. Here is a complete 4 weeks gym program for beginners.

Week One – Whole in One

In the first week, it’s about full body training split, where you have to train all the major parts of the body in every workout. Train for three days only out of the first week as you will need to perform only one exercise for each body part in every session. You need a resting day for the body to recuperate. Monday, Wednesday, and Friday will be good days for training leaving Saturday and Sunday as days of resting. 

Week Two – Split Decision

Note, you are just a week old in this program, however you start training various parts of the body in different days but ensure a 2-days training split. The whole body have to be trained in two days unlike one in week one. This time, four days of training out of the whole week and the split is 2-days (Monday/Thursday) for upper body and 2-days (Tuesday/Friday) for lower body with each part of the body trained twice. The remaining days are for body recovery. 

Week Three – Three on Three

The program is now stepped up into 3-day workout split; you train all the pushing body parts like shoulders, chest and triceps. On the first day, work out the pulling part of the body such as back and biceps. On the second day, hit the lower body on parts like glutes, calves and hamstring and like week two, work each part of the body twice so you will be at the gym for six days and rest on Sunday. 

Week Four – Turning Up the Volume

In this week, you train for four days only in a way that works each part of the body just once. You train fewer lower body parts like 2-3 a week giving ample attention to the muscle group, thus allowing you to train with higher volume. Triceps and chest paired like back and biceps and quads with hamstring. Shoulders are worked out on their own while calves and abs are alternated. No new exercise is introduced in this week, so you only have to get serious on the already learnt exercise programs for beginners. And now, you are not a beginner.