The Best Beginner Gym Workout Plan | Sam Shoe Fitness

If you are thinking about starting your exercise journey and are curious about the gym, you have come to the right place.

The gym is a place for beginners and advanced lifters alike.

But as a beginner, how do you get started?

Well, there are a few things I want to go over but the number one way to get started is to just show up. As the common phrase goes, if you show up, you’ve already won half the battle. It is the simplest but the hardest part for gym goers. Get that consistency down and with a little bit of help, the rest doesn’t have to be complicated either.

In this article, I will give you some tips on how to make your gym experience as a beginner as pleasurable and effective as possible.

Figure Out Your Goals and Set a Plan

The first question I ask every client before starting a workout program with them is “What are your goals?”

The answer can be as simple as to get in shape. It can sound something like “I want to get into running” or “I want to get good at lifting weights”. Those are good starts. However, I would encourage you to get more specific.

Try to create a goal that is specific, measurable, and attainable. This will help you track your progress and achieve your goals in a more linear fashion.

Instead of “I want to get good at running” try, “I want to run a 5k in under 30 minutes”.

Lean more towards “I want to be able to bench press my bodyweight for 10 reps” instead of, “I want to get stronger”.

This way, you can take specific and measurable steps towards attacking and achieving this goal.

If you need to go to the gym first to figure out what you’re interested in, that’s no problem. But once you decide, try and have a goal and a plan ready before each session at the gym. If you have a goal and plan before each workout, you are getting a major head start.

Do you need to be nervous at the gym?

There is no reason to be nervous about going to the gym for the first time. However, I know that is easier said than done.

It is easy to feel self-conscious when you may see very large individuals lifting weights that you didn’t even think was possible. You may not even want to do that. That’s no problem. The gym is for everyone’s goals.

You can take great solace in knowing that the gym is a place for motivated individuals that all want the best for each other. If there is someone at the gym that is judging you for wanting to achieve your goals and putting the effort forth, that is their own issue and something they need to work on within themselves. I used to be afraid to go to gym until I realized this.

If you feel more comfortable finding a small, more private room or a corner with less people, I always encourage that. But try not to avoid the things you want to do at the gym because you are nervous what others might think.

The Best Beginner Exercises

While your goals may be strictly cardio based, I always encourage some form of strength training. You will never be in a scenario where you wish you were weaker. This can be as simple as bodyweight exercises. In fact, I believe bodyweight movements are some of the best exercise that I recommend!

If you are a beginner and just starting to strength train, it is important to stick to the basics at first. Do not overcomplicate it. There may be some exercise that look interesting or fun to you but you may not be ready. Start with the basics.

Below is a list of exercises that will help build strength in a specific body part as a beginner (also as an advanced lifter!):

Chest (Push Muscles):

·      Push-Ups

·      Bench Press

·      Dumbbell Bench Press

·      Cable Chest Flies

Back (Pull Muscles):

·      Pull-Ups

·      Barbell Rows

·      Dumbbell Rows

·      Cable Rows

Legs:

·      Bodyweight Air Squats

·      Barbell Back Squat

·      Deadlifts

·      Lunges

Shoulders:

·      Shoulder Press (Overhead Barbell Press)

·      Plate Raises

·      Dumbbell Lateral Raises

·      Barbell Shrugs

These exercises are a great starting place for a beginner and a great continuous road for intermediate and advanced lifters.

As a certified personal trainer, I would suggest breaking these exercises up by day. For instance:

Monday: Chest and Shoulders

Wednesday: Back

Friday: Legs

I would consider doing 3 or 4 of the exercises on each day that you work out. As a beginner, try and perform 2 or 3 sets for around 10 reps for each exercise.

If you are interested in a more comprehensive workout program, visit the Programs page or contact me to receive a Free 7-Day Fat Loss Kickstart Guide and ask me about coaching options.

You do not need to work out more than 3 times per week to make progress in the gym! Refer to my article Do I Need to Work Out Every Day to Lose Weight? for more info.

Focus on Quality and Your Foundation

When it comes to strength training, one of the most important aspects is form. It is vitally important to focus on the quality of your movements rather than the amount of reps and weight that you lift.

Focusing heavily on exercise form and building a foundation for each movement pattern is the key to not only staying healthy and safe but for getting stronger. Once you feel comfortable and safe with a light weight on a specific exercise, then you can begin to increase the number of reps and the amount of weight.

This is when you can start to focus on progressive overload. Progressive overload is the process of increasing reps and/or weight over time in a movement and it should only be once you build your foundation. That is why a foundation is so important. You need to be able to do a push-up with perfect form before you put on a 20 pound weighted vest and start doing push-ups.

Recovery

Recovering from your workouts is just as important as the workouts themselves. If you do not give your body the right nutrients and rest, it will make it much harder to adapt and grow from your workouts.

Make sure you're eating enough protein throughout the day and consuming enough calories to support your goals. Having a balanced meal before or after your workout can also help with energy and recovery. For specifics, refer to How much protein do you really need? If you want more specifics on nutrition to help maximize your results from the gym, contact me on the Home page or download a comprehensive nutrition guide on the Programs page.

I believe the greatest form of recovery from the gym is sleep. If you can make sure to get between 7 and 9 hours of good quality sleep every night, you are setting yourself up for success when it comes to your gym goals. Do not overlook your sleep!

Try and consume water throughout the day. Staying hydrated keeps your brain alert, your muscles strong and your digestion moving. As a certified nutrition coach, I would try and shoot for drinking between 11 and 15 cups of water per day (between 2.5 and 4 liters).

Common Beginner Mistakes at the Gym

The biggest mistake that I see at the gym is coming in without a plan. Think about what body part you want to exercise and the specific movements that you want to do before you arrive. This will allow you to spend less time at the gym because you won’t be walking around and thinking about what you should do.

Another common mistake I see in beginners is lifting too much weight, too early. The gym is not a place for a big ego. Leave it at the door. Develop a strong foundation through bodyweight movements and light weight first. Then, once you have confidence in the movement patterns and with very good form, you can safely and gradually increase the weight. Small progress makes big progress!

My last mistake that I see from beginners is having a lack of respect in the gym. Be kind and be courteous while you are at a public gym. Put your weights back where they belong, wipe your equipment down with the provided cleaning products and try your best not to stay on a piece of equipment for an excess amount of time if you can tell that someone else wants to use it.

Everyone is at the gym to accomplish a goal and should be respected in the process!

Conclusions

Whether you are new to the gym or just thinking about trying it out soon, you have nothing to worry about. There is a large variety of different workout methods and there is no one-size-fits-all. There is something out there for you and with some of these tips, I hope you feel more prepared to give it a shot.

If you are looking for something specific, measurable, and results-driven when it comes to your gym routine and fitness goals, I am happy to help. Check out my Free 7-Day Fat Loss Kickstart Guide and take a look at my different coaching options and get in touch!

Frequently Asked Questions

How many days a week should a beginner go to the gym?

Most beginners can make excellent progress by going to the gym two or three times per week. This allows enough time to recover while building consistency and strength.

How long should a beginner workout last?

Aim for about 30 to 60 minutes. Focus on quality rather than spending hours in the gym.

What exercises should beginners avoid?

Most exercises can be learned safely with proper instruction, but beginners should avoid using heavy weights before mastering good technique. Start with lighter weights and basic movement patterns before progressing to more advanced lifts.

Is it okay to use machines instead of free weights?

Absolutely. Machines are a great way to learn movement patterns and build confidence before progressing to free weights if you choose.

Should beginners do cardio or weights first?

If building strength is your main goal, start with strength training while you're fresh. If improving cardiovascular fitness is your priority, you may choose to do cardio first. Many beginners benefit from doing a short warm-up before lifting and saving longer cardio sessions for afterward or separate days.

How sore should I be after my first workout?

Mild soreness is normal after starting a new exercise routine, especially during the first week. Severe pain is not. Allow your body time to recover and avoid pushing through pain that feels sharp or unusual.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.