How to Start the Gym For The First Time [FREE Beginner Workout]

Today we are going to go over how to start the gym! here’s a beginners full body workout routine for people looking to get in shape to build muscle and lose fat for both men and women. This is a all round routine so if you’re looking to lose the ‘dad bod’ or a skinny fat workout this is a good starting workout routine as it should be pretty manageable for first time lifters.

5 Fitness Lifestyle Tips To Follow

  1. Start Slow and Progress Gradually:
    Begin with lighter weights and simpler exercises. As your strength and confidence grow, you can gradually increase the intensity and complexity of your workouts.
  2. Focus on Proper Form:
    Quality beats quantity. Pay close attention to your form during exercises to avoid injuries and maximise the effectiveness of your workouts. If unsure, seek guidance from a trainer.
  3. Mix Cardio and Strength Training:
    Balance is key. Incorporate both cardio exercises (like the treadmill or cycling) and strength training (using weights or resistance) for overall fitness and better results.
  4. Listen to Your Body:
    If something doesn’t feel right, don’t push it. Rest when needed, and don’t hesitate to modify exercises to match your fitness level. It’s about progress, not perfection.
  5. Stay Consistent and Patient:
    Results take time. Be consistent with your workouts and patient with your progress. Celebrate small victories along the way, and remember that consistency is the key to long-term success.

The Workout Routine

This routine can be done 3 – 4x per week and consists of some compound moves that will help develop muscle mass. Remember when performing any exercise go with a weight that is adequate for you!

Workout Routine

  • Chest Press – 3 Sets   x 8 -10 Reps
  • Walking Lunges – 3 Sets  x 8 reps per leg
  • Hamstring Curl – 3 Sets  x 12 Reps
  • DB Row – 3 Sets x 10-12 Reps
  • Cable BI/Triceps – 3 Sets x 12 – 15 Reps
  • Shoulder Press/Raise – 3 Sets x 12 Reps

Video Walkthrough

For more a detailed walkthrough of these exercises, check out the Youtube video below. Thanks