Are you one of those people who wish to go to the gym but are unsure where to begin? how to do workout You are not alone! The best day to start your fitness journey is today, and this article will help you Read on to know more about the best gym workout for beginners and begin your fitness journey.

How long should I workout for?

If we start by setting a goal to continue with the workout programme for three months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.

Each workout should take 45 minutes to an hour and you should always leave 48 hours between workouts to rest and recover properly. A Monday-Wednesday-Friday routine works well for most people.

How much weight should I lift?

The best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60 to 70% of your max limit (the most amount of weight you can lift for one repetition with good form). That will give you a rough idea of what to start on, allowing you to slowly increase the weight little by little every week.

What are repetition and sets?

Reps: a rep is how many times you repeat a specific exercise

Sets: a set is how many rounds of reps you do.

So if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’.

How many repetition and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer repetition at a higher weight would build your muscle mass.

When it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form.

Tips for each workout

• Go slow – focus on your technique
• Rest for 60-90 seconds between each set
• Keep moving when you’re resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up
• Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.

Beginner gym workout for females

This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned.

• Seated leg press (10 reps x 3 sets)
• Seated shoulder press (10 reps x 3 sets)
• Bodyweight lunges (10 reps x 3 sets)
• Full/kneeling press ups (10 reps x 3 sets)
• Plank (30 secs x 3)
• Leg raises (10 reps x 3 sets)

Beginner gym workout for males

This workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You’ll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape. 

• Seated chest press (10 reps x 4 sets)
• Seated rows (10 reps x 4 sets)
• Seated leg press (10 reps x 4 sets)
• Dumbbell seated shoulder press (10 reps x 4 sets)
• Dumbbell bicep curls (10 reps x 4 sets)
• tricep press ups (10 reps x 4 sets)
• Reverse crunches (10 reps x 4 sets) 

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