A Weekly Gym Routine for Beginners

When you first started running, you wouldn’t immediately follow the training regime of an experienced marathoner. Attempting to cover similar distances each week would be reckless and likely lead to damage or at least a huge drop in motivation as you battle with being knackered all the time.The same is true of the gym. While seeking out advice from regular gym-goers could be a smart move, attempting to duplicate their approach to training isn’t. For example, dedicating each workout to a certain part of the body. After you have become gym regular for years, dividing up your sessions like this will help to keep progressing, but for beginners such specificity isn’t the finest approach if you want to get stronger and fitter.

Here’s a workout to tackle on your first trip to the gym following the simple equation of one set of 20 reps for a variety of workouts for the whole body. The next time you give it a go, you should be trying to increase the difficultywith more reps or weight, or swap out some of the workouts for the new ones.

Glutebridge for Glutes

This bodyweight workout could be an awesome way for beginners to enact their glutes (the shockingly gigantic muscles in your backside). Lie on your back along with your knees bowed and feet level on the floor. Squeeze your glutes and raise your hips so your body shapes a straight line from your knees to your shoulders. Stop for a beat and squeeze the glutes once more, then lower back to the start.

Goblet squat for Legs

This terrific workout not only works for all the major muscle groups in the lower bodybut moreover helps you to develop a good form that will carry through the barbell squats if you progress that far. Hold a weight like a kettlebell or a dumbbell against your chest together with your hands up and elbows indicating down, then drop into a squat until your thighs are at the slightest parallel to the ground. Then drive back up.

Incline press-up for Chest

In case you’re feeling sure you’ll be able to go straight into a full press-up, but a great choice for beginners is to begin your hands on an elevated surface like a seat. From there perform a press-up as normal, bringing down your chest towards your hands, then pushing back up.

Dead bug for Core

Lie on your back along with your arms expanded towards the ceiling and your legs raised with knees bowed at 90°. Lower your right arm behind your head and your left leg until both limbs are straight and hovering just above the floor. Then raise them once more and do the same with the opposite limbs. Do ten reps on each side for a total of 20.

I-Y-T back Workout

Grab a pair of light dumbbells and with a slight twist in your knees, twist at the hips so your torso is at a 45° angle to the ground. Then raise your arms until they form a straight line along with your torso to create the letter I. Do five reps on I, then five where you raise your arms at an angle to make the letter Y, and five out to the sides to create the letter, T.