Gym Workouts for Beginners. It can be both exhilarating and intimidating to begin a fitness routine at the gym, especially for former athletes who haven’t engaged in regular training since their days in high school. However, a variety of workouts and equipment ideal for people with varied fitness levels and goals are available at the gym (or even inside the confines of your own house).
The greatest gym workouts for beginners include a variety of easy movements and can all lead to training that is enjoyable, improves cardiovascular health, increases muscle development and strength, and gets trainees ready to participate in sports or other activities.
With the help of this article, learn the best 10 gym exercises to get you started on your fitness path. These workouts can help improve your overall health, regain your strength, and increase your athleticism whether you’re a beginner or a retired athlete trying to rekindle your passion for fitness.
1. Full Body Strength Training Workout
If you’re a novice and want to effectively build strength, the Starting Strength program might be the right fit for you. This well-known strength-training program, which emphasizes compound movements, was created by Mark Rippetoe.
Strength training not only increases strength but also aids in weight loss, enhances general health, and lowers the chance of injury from day-to-day tasks. Weightlifting may provide you the explosiveness, maximum strength, and even bone strength you need to achieve new heights, whether you’re training for a specific sport or just wanting to get healthier overall.
Workout Routine:
Warm-up: Every exercise session should start with a basic warm-up to get your body ready and encourage blood flow. You can do 5–10 minutes of mild cardio (like brisk walking or jogging) or dynamic stretches to warm up the major muscle groups.
Perform three workouts per week on non-consecutive days (e.g., Monday, Wednesday, and Friday).
Include warmup sets when increasing weight for each exercise. Lift a small portion of the maximum weight for up to 5 reps. Gradually increase weight while decreasing reps to reach 75% of the working weight. Add up to 4 warmup sets to reduce injury risk and practice movement patterns.
Also take note that the Mark Rippetoe original program features two alternating days, an A day and a B day, where Bench Press and Press alternate on one day, and deadlift and power cleans on the other. It would be beneficial to perform each lift on your exercise days so that you can understand the movement patterns behind them and feel comfortable with each lift. This is especially true for real beginners who have never lifted before (and are lifting extremely modest weights).
Workout:
- Squat – 3 sets of 5 reps
- Bench Press – 3 sets of 5 reps (Replace with Overhead Press every other workout)
- Deadlift – 1 set of 5 reps (Replace with Power Clean every other workout)
- Overhead Press – 3 sets of 5 reps
- Power Clean – 5 sets of 3 reps
Cool Down: Stretching
Note: Until progress slows down, the Starting Strength program advises adding weight to the bar at each workout.
2. Cardiovascular Training Workout
With cardiovascular exercise, start out gently, aiming for 3–4 sessions per week with rest days. To prevent harm, gradually raise the intensity. If you feel any discomfort, stop and think about doing some walking exercises until it passes. Shin splints can impede development.
Cardiovascular Training Workout for Beginners:
Warm-up: Start your workout with 5-10 minutes of easy cardio to warm up your muscles and progressively increase your heart rate. You might select to partake in activities like brisk walking, cycling, or any other fun low-impact exercise.
Workout: Choose any cardio exercise of your preference, such as walking, jogging, cycling, swimming, or using an elliptical machine.
- Interval Training:
- Start with 20 minutes of moderately paced steady-state cardio. This might involve running or brisk walking, for instance.
- 4-6 sets of intervals should be performed after the steady-state part.
- Each interval should last one minute and be performed at a higher intensity (for example, running faster, cycling against more resistance, or swimming harder).
- Recover with 1-2 minutes of slow-paced, steady-state cardio after each strenuous interval.
- The intervals and recovery cycles should be repeated until you have finished 4-6 sets.
- Cool Down:
- To help your body gradually cool down after your cardio session, perform 5 to 10 minutes of low-intensity cardio.
- Stretch each major muscle group, holding the stretch for approximately 15-30 seconds.
Tips:
As you perform cardiac exercises, keep yourself hydrated.
Include enjoyable activities to make the training more enjoyable and long-lasting.
Consider cross-training to avoid overuse injuries and keep diversity in your workouts.
3. Flexibility and Mobility Training Workout
A mobility and flexibility exercise program can help you enhance your range of motion, lower your risk of injury, and become more flexible overall. This exercise routine is suitable for beginners and requires no extra equipment. Having flexibility will benefit you in all of your other activities, whether you’re practicing a particular sport or simply trying to get healthier overall.
Use this exercise as a form of supplemental workout following another one on our list for the best results and to prevent damaging your muscles or joints. It is advised to perform each stretch twice or three times, holding each one for 20 to 30 seconds.
Flexibility and Mobility Training Routine:
- Neck Stretch
- Shoulder Circles
- Trunk Rotation
- Chest Opener Stretch
- Hip Flexor Stretch
- Hamstring Stretch
- Quadriceps Stretch
- Calf Stretch
Cool Down: Light static stretching, 20 to 30 seconds each stretch.
- Seated Forward Fold (for hamstrings and lower back)
- Child’s Pose (for back and hips)
- Butterfly Stretch (for inner thighs)
- Shoulder Stretch (across the chest)
- Triceps Stretch (overhead)
4. Dumbbell Workout
Dumbells are a great choice for those looking to begin packing on some muscle, as well as those looking to increase their balance and coordination since dumbbells require more effort to stabilize compared to barbells.
Each exercise of this workout should be performed for 2-4 sets of anywhere from 5-12 sets, depending on your fitness and strength level.
Warm-up: Start with 5-10 minutes of light cardio, such as brisk walking or jogging in place, to get your blood flowing and warm up your muscles. As you begin to increase the amount of weight lifted during your workout, consider using bodyweight exercises such as bodyweight squats and pushups to mimic the movements you perform in the regular workout during your warmup. Do not tire yourself out so much that you have no energy left for the workout itself, however!
Full Body Dumbbell Workout:
- Goblet Squats:
- Dumbbell Chest Press
- Bent-Over Dumbbell Rows
- Dumbbell Shoulder Press
- Dumbbell Bicep Curls
- Tricep Dips (using a chair or bench)
- Dumbbell Deadlifts
Cool Down: Light static stretching. Hold each stretch for about 15-30 seconds.
- Hamstring stretch
- Quadriceps stretch
- Chest stretch
- Shoulder stretch
- Triceps stretch
5. Circuit Training Workout
Circuit training is a great way to mix aerobic and strength training for a potent total-body workout. This machine workout engages several muscle groups and speeds up the heart rate. Each exercise should last 45 to 60 seconds, followed by a 15 to 30-second recovery period. 3-4 trips around the circuit, with a 1- to 2-minute break in between. Gradually increase the weight you are using initially as you acquire strength.
Circuit Training Workout:
- Treadmill or Stationary Bike (Cardio Warm-up) – 5 minutes
- Leg Press Machine (Legs) – 45 seconds
- Lat Pulldown Machine (Back and Biceps) – 45 seconds
- Chest Press Machine (Chest and Triceps) – 45 seconds
- Seated Row Machine (Back and Biceps) – 45 seconds
- Elliptical Machine (Cardio) – 5 minutes
- Leg Curl Machine (Hamstrings) – 45 seconds
- Shoulder Press Machine (Shoulders) – 45 seconds
- Tricep Pushdown Machine (Triceps) – 45 seconds
- Exercise Bike or Rowing Machine (Cardio) – 5 minutes
Cool Down:
Static stretching.
6. Bodyweight Training
Beginners should start with bodyweight exercises because they don’t need a gym or any specific equipment. Your cardiovascular health is enhanced, and your functioning muscles are strengthened. In fact, it might be altered to improve an athlete’s flexibility, strength, and coordination for sport-specific movements while also making daily tasks simpler. In accordance with your degree of fitness and recuperation, you can perform this exercise anywhere and 3 to 5 times each week. It’s easier because you only need to know one routine and you get a full-body workout.
Warm-up:
- Jumping jacks
- High knees
- Arm circles
- Leg swings
- Bodyweight squats
Workout:
Complete the entire circuit (each exercise given) 2-3 times while taking a 30- to 1-minute break in between. Start with 1 circuit if you’re a true beginner, then work your way up to 3 circuits gradually.
- Push-ups (Chest & Arms) – 10-15 reps
- Bodyweight squats (Legs) – 15-20 reps
- Reverse lunges (Legs) – 10 reps on each leg
- Tricep dips (Triceps) – 10-15 reps
- Plank (Abdominals) – Hold for 30 seconds to 1 minute
- Glute bridges (Abdominals)
- Mountain climbers (Abdominals, Legs, & Arms) – 30 seconds
- Supermans (Abdominals) – 12-15 reps
Cool Down:
Light stretching.
7. HIIT Training Workout
Try High-Intensity Interval Training (HIIT) if you’re searching for a short and efficient workout. This approach entails quick bursts of hard exercise followed by quick rest intervals or low-intensity exercise. It’s a fantastic way to increase your metabolism, increase your cardiovascular fitness, and burn calories. You may have seen that HIIT exercises resemble bodyweight exercises.
However, the emphasis with HIIT is almost entirely on raising your heart rate (as demonstrated by the inclusion of cardio exercises like jumping jacks and fast high knees), making it particularly effective if your primary goal is fat burning or improving your cardiovascular fitness: if you perform the exercises correctly and follow the prescribed times, you’ll feel the workout within just a few minutes.
Warm-up: 5-10 minutes of light cardio.
HIIT Workout: 40 seconds per exercise followed by 20 seconds of rest. Perform the set 3 times over.
- Jumping Jacks
- High Knees
- Bodyweight Squats
- Mountain Climbers
- Push-ups (Modified or Regular)
- Alternating Reverse Lunges
- Burpees (or Modified Burpees)
Cool Down: Static stretching.
8. Rock Climbing Workout
Rock climbing has become increasingly popular in recent years and for good reason. Rock climbing can improve cardiovascular health, coordination, and strength. Not only that, but it’s loads of fun too!
Warm-up: 5-10 minutes of light cardio.
Rock Climbing Workout: For beginners, it’s essential to focus on climbing technique and skill development. Aim for a 1-1.5 hour session, 2-3 times per week.
- Climbing Technique Practice:
- Spend time on easier routes or bouldering problems to work on your climbing technique and footwork.
- Focus on maintaining balance, using proper hand and foot placements, and efficient movements.
- Climbing Routes:
- Select climbing routes or boulder problems at your skill level (usually marked with V0-V2 difficulty for bouldering or 5.6-5.8 for roped climbing).
- Climb each route 2-3 times, resting between climbs.
- Climbing Drills:
- Traverse: Climb horizontally along the wall without ascending. Traverse back and forth, using different holds and body positions.
- Silent Feet: Climb with a focus on quiet and precise footwork, minimizing noise when placing your feet.
- Bouldering Circuit:
- Create a circuit of 4-5 boulder problems with different holds and angles.
- Climb each problem one after the other without rest, focusing on technique and smooth transitions.
- Rest for 1-2 minutes between each circuit and repeat the circuit 2-3 times.
- Climbing Endurance (optional):
- If your climbing gym or area has long traversing walls, try doing continuous traverses to build endurance.
- Traverse back and forth for a set amount of time (e.g., 5-10 minutes) without stopping.
Cool Down: Static stretching. Hold each stretch for about 15-30 seconds.
9. Trail Running Workout
Trail running is a great way to connect with nature while enjoying an excellent cardiovascular workout. Running on trails with varying terrain challenges your muscles in different ways than running on a flat surface.
Warm-up: 5-10 minutes of walking and some dynamic stretches.
Trail Running Workout:
- Easy Trail Run – 5 minutes:
- Begin with an easy-paced run on a flat or gently rolling section of the trail.
- Use this time to get into your running rhythm and enjoy the surroundings.
- Hill Repeats – 3 sets:
- Find a moderate hill on the trail, preferably with a gradual incline.
- Run up the hill at a challenging but sustainable pace.
- Jog or walk back down the hill to recover.
- Perform 3 sets of hill repeats.
- Interval Sprints – 5 sets:
- Identify a straight, flat section of the trail, around 50-100 meters long.
- Sprint at maximum effort for the designated distance.
- Walk or jog slowly to recover for 1-2 minutes between sprints.
- Perform 5 sets of interval sprints.
- Steady Uphill Climb – 10-15 minutes:
- Choose a longer uphill section of the trail.
- Run at a steady pace, focusing on maintaining a consistent effort.
- Use your arms and engage your core for added power during the ascent.
- Downhill Strides – 5 minutes:
- Find a gentle downhill section of the trail.
- Open up your stride and let gravity carry you down the hill.
- Focus on your foot placement and balance to control your speed.
- Cool Down Jog – 5 minutes:
- End the workout with a slow, easy jog to cool down your body and lower your heart rate.
Cool Down: After the trail running workout, spend at least 5-10 minutes stretching your major muscle groups. Focus on your quadriceps, hamstrings, calves, hip flexors, and glutes. Hold each stretch for about 15-30 seconds.
Tips:
- Choose appropriate trail shoes with good traction to enhance your grip on uneven surfaces.
- Stay hydrated, especially on warm days, by carrying a water bottle or hydration pack.
- Respect the natural environment and trail rules while running.
- Vary your trail routes to challenge different muscle groups and avoid overuse injuries.
10. Swimming Workout
Swimming is a fantastic full-body workout that is easy on the joints and excellent for cardiovascular health. As a beginner, it is important, to begin with a simple swimming routine that gradually improves your endurance and technique.
Warm-up: Start with 5-10 minutes of easy swimming, using a stroke of your choice (e.g., freestyle or front crawl).
Swimming Workout: This workout consists of a combination of different swimming strokes to engage various muscle groups and improve overall swimming ability. Perform each set with rest intervals in between to recover. As a beginner, take it at your own pace, and don’t hesitate to adjust the distance or time as needed.
- Set 1 – Freestyle Endurance:
- Swim 4-6 laps (50-100 meters) of freestyle/front crawl at a comfortable pace.
- Rest for 30 seconds between each lap.
- Set 2 – Backstroke and Flutter Kick:
- Swim 2-4 laps of backstroke.
- Rest for 15-30 seconds.
- Kick with a flutter kick on your back for 1-2 laps (with or without a kickboard).
- Rest for 15-30 seconds.
- Set 3 – Breaststroke and Breaststroke Kick:
- Swim 2-4 laps of breaststroke.
- Rest for 15-30 seconds.
- Perform breaststroke kicks (with or without a kickboard) for 1-2 laps.
- Rest for 15-30 seconds.
- Set 4 – Freestyle/Front Crawl with Intervals:
- Swim 2 laps at a slightly faster pace (about 80-90% effort).
- Rest for 30 seconds.
- Cool Down:
- Finish the workout with 2-4 laps of easy swimming using any stroke of your choice to cool down your body.
Tips:
- Start with shorter distances and fewer repetitions if you’re new to swimming or if it’s been a while since you last swam.
- Focus on maintaining proper swimming technique throughout the workout.
- Listen to your body and take breaks as needed. Swimming can be demanding, especially for beginners.
- Incorporate pool toys like kickboards or pull buoys to assist with specific strokes or kicks.
If you used to swim in High School and want to help get yourself back into swimming shape, a dryland workout routine may be in order.