GYM WORKOUT FOR BEGINNERS
If you don’t know what to do in the gym or you’ve never stepped foot in one before, it can seem like a pretty scary place. What are all the machines for? How do I use them? Is everyone looking at me?
That’s why we’ve put together the ultimate gym guide for beginners, that covers everything from what to pack in your gym bag, right up to your very own beginner’s workout. Once you’ve read through this guide, you’ll know everything there is to know about working out in the gym and smashing your fitness goals.
Now that you’re properly acquainted with the equipment, it’s time to start using it.
Though there’s no “one-size-fits-all” workout, we’ve teamed up with Zanna Van Dijk, creator of the #girlgains movement to bring you the ultimate gym workout for beginners. This example workout uses a variety of gym equipment and works your whole body, done right it should take between 45 minutes and an hour to complete.
1. 5-MINUTE CARDIO
A 5-minute fast-paced incline walk on the treadmill to get your heart rate up and mobilise your joints. You can just use the ‘Quick Start’ option.
2. RESISTANCE TRAINING
Choose a weight that you can comfortably lift for 10 reps. The last few reps should be really challenging! Do three sets of 10 reps for each of the following exercises, leaving around 60 seconds’ rest between each set.
• Dumbbell lunges
• Leg press
• Dumbbell shoulder press
• Lat pull-down
• Cable chest fly
• TRX planks (3 sets of 30 seconds)
• HIIT cardio circuit
3. HIIT CARDIO Circuit
A HIIT (High-Intensity Interval Training) circuit is all about intervals of contrasting training, consisting of brief but intense bursts of exercise (where you give maximum effort) are followed by low-intensity recovery or rest periods.
For this HIIT, repeat 5 rounds with minimal rest:
• 10 burpees
• 10 press-ups
• 10 sit-ups
4. STRETCH AND Cool-Down
Stretching and cooling down after a workout is essential to preventing injury and be as simple as a gentle 5-minute walk on the treadmill.
INTENSE WORKOUT
1. Deadlift
Arguably the king of all exercises, the deadlift hits every major muscle group hard, and is perhaps the greatest test of strength there is. Because of all the muscles involved, it releases a huge amount of testosterone (a muscle-building hormone) into the bloodstream. For this reason, the deadlift is a great cornerstone for any fitness plan. Use this 6-week training plan for a new personal best.
2. Back squat
Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements. Any athlete will tout the squat as the reason they run fast, jump high, and keep increasing in strength all over.
3. Bench Press
Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine that with the muscle-building effects of the testosterone this movieg releases and all you have left to do is watch your “little black book” fill up.
4. Dumbbell romanian deadlift
This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they're truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.
5) Pullup
Nothing quite says “I’m big” like a wide set of shoulders; a wide back doesn't hurt either. The best move for developing those big, fan-shaped muscles (latissimus dorsi, aka, the lats) that make your shoulders look wide is the traditional pullup. It’s a big, multi joint move, which leads to testosterone release, meaning strength and overall muscle development will be enhanced.
6) Farmer’s Walk
Yes, it's tempting to walk into the gym and immediately start tinkering with the most complicated machine you can find. But sometimes, the best workout you can do is just hefting around some heavy stuff.
After your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire. After a few weeks of this, you can expect your weights to start increasing faster than ever before.
7) Barbell overhead press
Some would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. Because it demands huge effort from your abs and all the assistance muscles that get used to press the barbell overhead; this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move.
8) Barbell hip thrust
The biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Strong glutes not only lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems—but also do wonders for filling out a pair of jeans.
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