Exercise plan for beginners, for your first week in the gym

Exercise plan for beginners, for your first week in the gym

Okay, so you've decided to start exercising, you've signed up for a gym, and packed your gym bag. Cool! Wondering what's next? Time to create a beginner exercise plan that can boost your confidence and prepare you for your first gym visits.

While there aren't a set number of hours you should spend a week exercising, schedule a little extra time in the gym to learn where the different teams are; And how to use them can save you valuable time once you're there. These are three great beginner exercises for someone who can do a few gym visits a week.

Exercise plan for beginners

It's a good idea to try going to the gym a few days a week, if possible. This can help you start your adventure with exercise and make your exercises a normal part of your daily routine. Remember, the key to successful exercise is to warm up the muscles before you start and cool down the muscles immediately after exercising; This can be as easy as a three to five minute walk on the treadmill. After you've warmed up, here are some exercises you can tackle during the first three visits to the gym.

For starters, choose a cardio machine (such as a treadmill or elliptical) and try to stay there for 20 to 25 minutes or as long as you can. Start slow and adjust incline, resistance, or speed gradually if you think you can drive more.

This is a great and simple way to get your routine done slowly and get used to the gym environment. Cardio machines also offer doable exercise for those new to the gym. At Verywell Fit points out, you can "push the limits enough to do more, but not enough to feel breathless or uncomfortable."

Large lower body muscle groups are important because they are responsible for activities such as climbing stairs, getting in and out of the vehicle, or throwing an object at a furry friend. To start strengthening your hamstrings, glutes, and quads, use this lower-body beginner exercise plan that leads you through three rounds of box squats, lunges, calf raises, and glute bridges. It's a great start to work on those muscle groups!

To balance things, you will have to give love to the upper body muscle groups. Complete three rounds of the exercises below during the third visit.

1. Bibs: To start, choose a lightweight and sit with your thighs under the pads. Grab the bar with an arm opening about the width of your shoulders. Now pull the bar up to chin height (or slightly lower) and at the same time keep your back at a slight angle. Without releasing the bar, slowly let the bar return to the starting position. This counts as a repeat! Try doing 10 reps before pausing.

2. High plank: Start with a "table" posture, with your hands and knees on the floor and your back parallel to the floor. When you are stable, extend your legs back until your body forms a straight line from the top of your head to your heels. Now activate the abdomen and flex the abdominal muscles. Try to hold this position for 15 seconds before slowly bringing your knees back to the floor.

3. Dumbbell Chest Press: Grab two dumbbells that you can lift without straining your muscles. Lie down on a horizontal bench and hold a dumbbell in each hand forming a 90-degree angle to your upper arm and forearm. Extend your elbows, away from the rib cage, so they are aligned with your shoulders. Rotate the wrists so that the palms face forward (toward the opposite side of the face). Use the chest muscles to push the dumbbells upward and exhale as you do so. When your arms are fully extended, take a moment to tighten your chest muscles. Hold this position, and then slowly lower the dumbbells. Try to lower the weights more slowly than lifting them. That is a repeat!

If you feel fit, you can choose from these basic beginner shoulders and arm exercises and incorporate a different one into your routine each week.


During your first gym visits, just focus on getting familiar with the equipment and determining a cadence that works for you. 
Remember, hitting the gym is a big step in the right direction and should be celebrated! Reward yourself for good work and share your exercise accomplishments with your support tribe made up of gym buddies by posting on Planet of Triumphs. Trust develops over time, and everyone has to start with something!

Always, consult your trainer before beginning any exercise program and diet plan.

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