Workout Program for Beginners at The Gym
Are you new to the gym and need help with your training? We have put together a training program for you who are new to the gym. Adapt to your level and your basic strength.
Keep this in mind before you start
It is important to focus on being evenly trained, as all major muscle groups are equally important. If you get stronger in a muscle, it can lead to an uneven load. Therefore, train evenly in the beginning. Start with the largest muscle groups first, and then move on to the smaller ones.
The Program
• 7-minute warm-up
• 9 exercises (2 sets x 15 reps)
• 5-minute cooldown
Warm-up
Work 7 minutes on an elliptical cross trainer, a treadmill or on the rowing machine. The warm-up should ensure that all joints are warm, both to prevent the risk of injury and to make you mentally feel like you are at the gym to train.
Exercises
Do all exercises 2x15. Rest 1 minute between each set. Do the same training plan for a few months, then you can switch to 3x15.
👉 What is a repetition? What is a set? We explain the concepts!
1. Leg Extension
Adjust the machine so that your knees are aligned with the machine's joints. Straighten your legs to an extended position, controlled. Then lower the weight again while resisting.
2. Adductor & Abductor
Sit in the machine with your back straight. Press your legs together in a controlled manner and hold back on the way back.
3. Leg Press
Place your feet on the plate, slightly wider than hip-width. Bend your legs slowly and controlled, as far down as you can. Keep in mind that your knees should point in the same direction as your toes. The back should not curve. Push the weight back up (without having your legs completely straight in the extended position).
4. Lat Pulldown
Sit with good foot contact on the floor. Grab the handles, lower your shoulder blades and pull your elbows down towards the floor as far as mobility allows. Raise your shoulder blades on the way up. Trains the broad back muscle, upper back, biceps and grip strength.
5. Shoulder Press
Adjust the machine to suit your height. Push your elbows slightly forward while pulling your shoulders slightly down and back. If it "tense" under and behind the armpit, you are keeping the right starting position. Push the handles up to straight arms while holding your shoulders down and back.
6. Biceps Curl
Gently pull the handle up as far as you can. Press out into the top position for a few seconds before lowering the handle down again to the starting position. Exhale on the way up and in on the way down. It is only your forearms that should move, the whole body in general should be still.
7. Cable Triceps Push Down
Stand with your face towards the traction device and hold the handle in your hands at your chest. The upper arms should be vertical. Press down until your arms are stretched. Slowly bring the rope back to the beginning.
8. Abdominal Crunch
Grab the handles and bend forward by tensing your stomach. Turn around and return to the starting position.
9. Back Extension
Adjust the cushion so that it is in line with your hip. Keep your arms crossed on your chest or hold a weight plate. Keep your back straight. Bend down at a controlling speed, and work more explosively up to a "standing" position again. Remember to have a straight back in a "standing" position. Tighten your back, torso and buttocks.
Combine the exercises in different ways
Don't forget to vary the training program. If you train the same all the time, you will not see any development after a while. Therefore, exercise in different ways – partly to keep your motivation up, and partly to give your body the best conditions for development.
Cool down
Finish the session with static stretching. Stretch the largest muscle groups and focus extra on the muscles that you have let work more during today's workout.
Most important of all
• Have fun and feel the joy of training. Avoid coercion – it should feel fun to exercise.
• Get help and dare to reach out to your fellow gym members or our staff to ask around. It is more important to do the right thing than to lift heavy. Fitness24Seven offers free fitness consultation and trial personal training by our certified professional PTs. You can reach out to our staff at any branch to claim your offer. Click here to see all of our locations and contact information.
• Dare to try different machines and exercises. Vary between machines, free weights, pilates ball, kettlebell, mat or dumbbells. There are endless possibilities.