So you’ve finally decided to get off the couch and into the gym. Congratulations on taking the first step towards a healthier, stronger you. But the weight room can be an intimidating place if you’re a fresh-faced newbie. Between the grunting meatheads, confusing machines, and risk of injuring yourself, it’s easy to feel overwhelmed. More information for beginners can be found on the website https://gym-kirill-yurovskiy.co.uk/
This guide is here to get you started on the right track. Follow these workout plans for beginners, focus on nailing the proper form and techniques, and you’ll be packing on muscle and strength in no time. Let’s get lifting!
The Golden Rules for Beginners
Before we lay out some sample workouts, there are a few golden rules every rookie lifter needs to know:
1. Master the Fundamental Movements
Don’t try to get fancy right out of the gate. Focus on mastering the big compound lifts like the squat, deadlift, bench press, and overhead press. These multi-joint movements work multiple muscle groups for maximum results.
2. Use Lighter Weights at First
Leave your ego at the door. Start with just the empty bar or lightweight dumbbells as you learn the correct exercise form. Lifting heavy too soon is a surefire way to get injured.
3. Progress Gradually
Slowly progressive overload is key for consistent gains. Each week, try to add a few extra reps or 5-10 more pounds to the bar. Going too hard too fast is a recipe for burnout.
4. Allow Proper Rest & Recovery
Muscles grow during the rest period between workouts, not during the lifting sessions themselves. Beginners should stick to a 3 or 4-day lifting schedule with at least one rest day between sessions.
The Perfect Beginner Workout Split
For newbies, we recommend a simple 3-day full body workout routine that trains all the major muscle groups each session. This allows you to keep workouts frequent and short while still hitting everything consistently.
Day 1: Full Body
– Squat 3×8-10
– Bench Press 3×8-10
– Bent-Over Row 3×8-10
– Shoulder Press 2×10-12
– Plank 2×60 sec
Day 2: Off
Day 3: Full Body
– Deadlift 3×5
– Pull-Up or Lat Pulldown 3×8-10
– Overhead Press 3×8-10
– Dumbbell Curl 2×10-12
– Ab Wheel Roll-Out 2×10-12
Day 4: Off
Repeat this cycle, with the goal of adding weight or reps each week. Once you’ve stalled on linear progression, you can move to an upper/lower body split routine.
Nailing the Big Lifts
Now let’s break down some proper exercise form cues for the most important compound moves:
Squat
– Plant feet about shoulder-width apart, toes out slightly
– Keep your chest up and core braced
– Send your hips back while bending at the knees
– Descend until your thighs are at least parallel to the floor
– Drive through your heels to stand back up
Deadlift
– Load your hamstrings by hinging at the hips with a flat back
– Keep the bar close to your shins on the way up
– Squeeze your glutes and thrust your hips forward at the top
Bench Press
– Lie flat on the bench with your eyes under the bar
– Grip the bar slightly wider than shoulder-width apart
– Tuck your elbows about 45 degrees to your sides
– Lower the bar to your mid-chest by bending at the elbows
– Press directly over your shoulders or slightly backwards
Overhead Press
– Set your feet about shoulder-width apart
– Grip the bar slightly wider than shoulder-width
– Press the bar directly over your shoulders or slightly behind
– Keep your core braced and don’t arch your lower back
Master these movement patterns first before adding extra exercises. Slow, controlled reps and perfect form should be the priority.
Eat to Grow
Working out is only half the battle – you need to feed your body enough of the right nutrients to effectively build muscle as a beginner. Here are some dietary tips:
– Eat in a modest calorie surplus of 300-500 calories over your TDEE
– Aim for 0.5-0.7 grams of protein per pound of body weight daily
– Don’t neglect healthy fats from foods like avocados, fatty fish, and nuts
– Stick to nutrient-dense whole food sources as much as possible
– Stay hydrated by drinking at least a gallon of water per day
If your nutrition is on point, you can expect to gain around 1-2 pounds of quality mass each month as a beginner following a well-designed program.
Don’t Neglect Mobility & Recovery
As you dive into weightlifting, be sure to pay attention to mobility, stretching, and recovery work. This lays the foundation for proper movement patterns and keeps your muscles working at peak capacity.
Invest in a foam roller and lacrosse ball for self-massage. Spend 10-15 minutes before and after your workouts on mobility drills like hip openers, scorpions, and bodyweight squats. And make sure to get 7-9 hours of quality sleep per night.
Stay the Course
The first few months in the gym can be the toughest for beginners. You’re still getting used to the movements, weights will feel heavy, and you may not see much progress initially. But stick with it!
Be patient, keep grinding away, and trust the process. If you remain consistent with your training and dial in your nutrition, you’ll be amazed at the amount of muscle and strength you can pack on in your first year or two of lifting.
So what are you waiting for? Start with this beginner’s workout plan today and unleash the beast! Just take it one step at a time, focus on perfect form, and enjoy the journey to a fitter, stronger you.
