There are various reasons people choose to go for a gym workout. But if you are one of those who have never stepped into one before and are worried about how to use the pieces of equipment there, you are not alone! Many people are sailing in the same boat as yours. While the gym staff are usually friendly and help you with exercises and answer your queries, it is always good to be informed beforehand. In this article, you will know all about a gym workout and how to go about them to achieve your fitness and health goals.
Handy advice before heading to workouts in the gym
Regardless of how your physique is, doing a gym workout is always beneficial. Here are the things to keep in mind to stay motivated:
- You have to start somewhere and your aim is to look good and get the benefits of gym exercise.
- If you are overweight or too thin, most of them will applaud your effort to get better.
- There may be a few who will judge you but it will not be just you. Since they can’t help themselves they will judge everybody so you can move on without worrying about such judging types.
Induction into the gym
Before you start your gym workout based on the type of membership there will be gym inductions where you will need to provide details about your current health. Though everyone is welcome to get the benefits of gym exercise, before you start you will have to disclose certain personal details. This is especially helpful for trainers to create a more personalized gym workout routine which in turn helps in toning and building strength. Some of the information you may need to provide are:
- Any chronic conditions like diabetes, blood pressure, etc you are suffering from
- Any existing heart problems
- Major operations or injuries in the past few months
- If you are asked to abstain from performing a gym workout in the past.
Once you register you will be given a tour of the gym facilities, machines, how to access each area, gym etiquettes, and more. They may also talk about what is the best gym workout for beginners so that you can slowly start your fitness journey.
Level 1 of basic gym workout - Warm-up routine
Before you start any gym workout routine or even workout at home for that matter it is essential to do some warm-up exercises. It can be exercised like
- Rolling the head in half-circles for 5 circles each way.
- Shoulder rolls by stretching the shoulders backward and forwards.
- Twisting the body right and left by keeping the legs stationary.
- Stretching the quads for a few seconds.
- Crossing each arm in front of the other and then alternating.
These simple exercises are also a great way to stretch before any upper body gym workout too.
Level 2 of gym workout routine - Cardio
If you have not enlisted the services of a trainer, this is the best option to have a good cardio session. It is also a good gym workout routine for weight loss apart from getting you up and running in the gym. Use different pieces of cardio machines to have a session full of energy. Mix and match your interval and steady cardio session to improve your heart health once you get a hang of the machines. best gym workout routine for cardio looks something like this:
- Treadmill for a brisk 5 min walk
- Rower for 5 mins of steady workout
- 1 min walk/run on the treadmill
- Stair master for 10 mins
- Crosstrainer for 10 mins with varied effort levels
The above routine is ideal for a beginner gym workout female as well as a lower body gym workout.
Level 3 of gym workout for beginners - Bodyweight exercises
Once you are comfortable with cardio and stretching, most people would jump into weight lifting machines like the chest press or the leg press machine. But trainers recommend that you instead do bodyweight exercises and upper body gym workout as it helps in the later stages. These are a good gym workout routine for weight loss and also more beneficial in the long run as it is an exercise to increase stamina. Make this part of your gym workout plans and then moving to machines is quite easy. Some bodyweight beginner gym workout routines for men and women are:
- Mountain climbers
Level 4 full body gym workout using machines
The next level in your workouts for the gym is using the various bodyweight machines to build muscle strength, mass, and toning. Start with dumbbells, kettlebells, medicine balls, weighted sled, and TRX for strength training. Then move on to others like a cable machine, chin-up machine, chest press for full-body workout. These are some of the most used machines in a gym workout routine for men. Once you are comfortable using them you can then move on to concentrating on specific goals. However, it is essential to first get through the basic gym workout and then to advanced levels.
Sample gym workout plans
Remember to start every gym workout with some warmup exercises
Sample Beginner gym workout female
The below are planned for a toned body with a little emphasis on glutes and legs so it can also be a good lower body gym workout routine. Weight training is also included to get a leaner but stronger body. Do the below for 10 reps of 3 sets
- Leg Raises
- Full press-ups
- Seated leg press
- Shoulder press
- Pulldown lats
Sample Beginner gym workout routine for men
These are also designed to gain strength and muscle mass with more focus on the core and arms. It can also be used as a workout for weight loss. Try to increase the reps after a few weeks to see changes. Perform these for 10 reps each of 4 sets.
- Reverse crunches
- Cable rotations
- Chest press
- Pulldown lat
- Shoulder press with dumbbell
- Bicep curls with dumbbells
- Seated rows
- Tricep press-ups
Now that you know how to get started and select the best full body gym workout routine for your needs, to reach your fitness goals it is important to follow certain things. It includes paying attention to your diet, proper warming up and cooling down exercises so that there are no injuries. Now it’s time to go gymming!