It is normal to start feeling lost at the gym as a beginner. Therefore, it is essential to plan a workout routine to generate confidence in your everyday gym chores. Taking some time to optimize your daily workout routine can do wonders for your body. Utilizing this can help transform your body into a healthier, smarter, stronger version of yourself.
Developing a structured workout plan isn't just about physical gains; it's about cultivating a mindset of determination and commitment that will propel you forward on your journey to a healthier, stronger you.
So, let's explore how to create a beginner-friendly workout routine that will not only transform your body but also empower you to embrace the challenge ahead with confidence and enthusiasm.
BUILDING A BASIC WORKOUT ROUTINE
BEGINNING WITH A SLOW PACE
You might be feeling a lot more enthusiastic at the start of your gym journey. We recommend keeping a low frequency of your workout sessions.
Try going only a few times weekly at first. Once you feel like your body can handle intense and harder workout sessions, only then put an extra effort into your sessions.
RESPECT YOUR BODY
It is essential to listen to what your body is saying. If you’re feeling pain, fatigue, or numbness, it is an indicator that your body has reached its limit.
Exceeding your current limit can cause severe injuries and/or risk of aggravating an existing injury. Therefore, do not put too much pressure on yourself at the start.
FIND A FRIEND AT GYM
Feeling a friendlier environment at the gym is essential to having more productive workouts. Find a friend whose workout goals align with you. There is nothing wrong with having a friendly competition at the gym. This can also help you see the workout session as an escape from a busy day at your office.
Now let’s discuss some of the exercises to do in your beginner workout plan.
BEGINNER-FRIENDLY WORKOUT EXERCISES
Here's a beginner-friendly workout routine that covers various muscle groups and can be easily adjusted based on individual fitness levels and preferences:
Warm-up (5-10 minutes)
- Start with a light cardiovascular activity such as brisk walking, jogging in place, or cycling to raise your heart rate and warm up your muscles.
- Include dynamic stretches like arm circles, leg swings, and torso twists to loosen up your joints and improve flexibility.
Strength Training (20-30 minutes)
- Bodyweight Squats: Stand with feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to standing position.
- Push-ups: Start in a plank position with hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the ground, then push back up.
- Dumbbell Rows: Hold a dumbbell in each hand, hinge at the hips with a slight bend in your knees, and pull the dumbbells towards your hips, squeezing your shoulder blades together.
- Dumbbell Lunges: Hold a dumbbell in each hand, step forward with one leg and lower your body until both knees are bent at 90-degree angles, then return to standing position.
- Plank: Hold a plank position on your forearms and toes, keeping your body in a straight line from head to heels, engaging your core muscles.
Cardiovascular Exercise (15-20 minutes)
- Jogging or brisk walking on the treadmill, around the track, or outdoors.
- Cycling on a stationary bike or outdoor bike.
- Jumping jacks, high knees, or jump rope for a high-intensity interval training (HIIT) workout.
Cool Down and Stretching (5-10 minutes)
- Perform static stretches targeting major muscle groups such as quadriceps, hamstrings, calves, chest, back, and shoulders.
- Hold each stretch for 15-30 seconds without bouncing, focusing on deep breathing and relaxation.
CONCLUSION
Remember, fitness is not just about physical activity; it's also about mindset. Approach your workouts with positivity and determination, knowing that every effort you put in is a step towards a healthier, happier you.
So, whether you're hitting the gym, going for a run, or working out at home, remember to listen to your body, stay hydrated, and have fun along the way. With a bit of patience and consistency, you'll be amazed at what you can achieve.
