Starting a new fitness journey can be overwhelming, especially when you walk into a gym and see a plethora of machines and equipment. Not to worry, we've got you covered! This gym workout plan for beginners is designed to introduce you to various types of exercises in a structured manner, making it easier for you to get started and stay committed.
Before you start, make sure to consult a fitness professional to ensure that these exercises are suitable for you, especially if you have any pre-existing medical conditions.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedRemember the last time you ran to catch a bus and felt out of breath? That's your cardiovascular system telling you it needs attention. Day 1 is all about introducing you to cardio exercises to help improve your stamina and heart health.
| Exercise | Sets | Reps/Duration (mins) | Instructions |
|---|---|---|---|
| Treadmill | 1 | 10 | Start with a moderate pace to warm up, then gradually increase the speed. |
| Stationary Bike | 1 | 10 | Keep a steady pace; don't go too fast or too slow. |
| Jumping Jacks | 2 | 15 | Stand with feet together, jump while spreading your arms and legs, return to start position. |
Strength is not just for bodybuilders; it's for everyone. Building muscle can help you perform daily activities more effortlessly and even help boost your metabolism. Today, we'll introduce you to basic strength training exercises.
| Exercise | Sets | Reps | Instructions |
|---|---|---|---|
| Push-Ups | 3 | 10 | Keep your body in a straight line from head to heels. Lower your body, then push back up. |
| Dumbbell Curl | 3 | 12 | Hold dumbbells at arm's length, curl them towards your shoulders. |
| Squats | 3 | 15 | Stand with feet shoulder-width apart, lower down as if sitting in a chair, then return to start. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedFlexibility and balance are often overlooked but are crucial for everyday activities and help in injury prevention. Today's session aims to stretch your muscles and improve your balance.
| Exercise | Sets | Reps/Duration (secs) | Instructions |
|---|---|---|---|
| Toe Touch | 1 | 30 | Stand straight, bend forward to touch your toes. Keep legs straight. |
| Plank | 1 | 40 | Hold your body in a straight line from head to heels. Keep your core engaged. |
| Tree Pose | 1 | 30 (each leg) | Stand on one leg, place the other foot on the inner thigh of the standing leg, balance. |
We hope this beginner's gym workout plan sets you on the path to a healthier lifestyle. Remember, consistency is key, and it's okay to modify these exercises to suit your fitness level.
Good luck, and see you in the gym!