Exercise program for Beginners

exercise program

You should adapt the training schedule for beginners you are doing according to whatever fitness goals you have. Here we provided some tips on what workouts and equipment are going to work for different goals, and we also shared some general exercises that you can take on your first visit to the gym just to get you comfortable on the machines and various workout areas. Continue working out as little as three days a week. Once you’re comfortable with this level of training you can always add more as your body gets used to the activity.

Workout for beginners to lose fat

No specific workout you can do to lose fat, regardless of what you hear or see. You have to be in a calorific deficit burning up more calories than you’ve been consuming for a while. By being more involved, through your daily steps and integrating resistance and cardio exercise, you can influence this deficit.

Fat Loss workout 

•    Rower Intervals ( 3 sets of 200 meters)

•    Treadmill Run (2km For Time)

•    Battle rope Slams (3 sets of 12 Reps)

•    Kettlebell Swings (3 sets of 12 Reps) Perform this as a superset i.e. One after the other with no rest)

•    Dumbbell Thrusters (3 sets of 12 Reps)

•    Ground To Overhead (GTOH) (3 sets of 12 Reps) Perform this as a superset i.e. One after the other with no rest)

•    Wall Ball (3 sets of 12 Reps)

Rest 60 seconds between sets.

Workout for beginners to build muscle

You have to incorporate weight training into your training schedule for beginners to build muscles. Building muscle and strength will be your key focus, so learning how to correctly lift weights is important so you can get the most out of your workout and avoid injuries. You probably want to consider using the whole body when you start and then look to change your training split when you start increasing the number of days you work out per week. Don’t be afraid of the weights room, the more relaxed you are, the more you venture into it. This workout at gym beginners hits every individual muscle group to avoid any form of imbalance. To build muscle your ranges of reps should be around the 8 marks.

Muscles building workout

•    Barbell Rack Pull (3 sets of 8 Reps)

•    Dumbbell Goblet Squat (3 sets of 8 Reps)

•    Lat Pulldown (3 sets of 8 Reps)

•    Press Up (3 sets of 8 Reps)

•    Dumbbell Hammer Press (3 sets of 8 Reps)

(Superset – Back to back exercises with no rest)

•    Leg Extension (3 sets of 8 Reps)

•    Leg Curl (3 sets of 8 Reps)

Rest 2 minutes between sets


A lot of people’s fitness can mean very different things depending on your training style and personal goals. For fitness levels enhanced, it all boils down to how easily the heart rate will return to its original level. With all the practical equipment it makes it much easier to boost your overall fitness. When it comes to this type of workout, for great compound movements, we want to work the whole body in the same movement. This puts the body under the greatest amount of oxidative stress to increase heart rate and thus improve how quickly you can heal.

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