How to Workout in Gym for Beginners
                     Gym Workout for 
Beginners
How to do Gym Workout for 
Beginners?
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2022
INTRODUCTIO
N
If you have never ever stepped into a 
gym, then it could turn out to be a scary 
place for you. You might ponder over 
questions like what machines are, how 
everybody uses them, are people looking 
at me? Here we will discuss some 
beginner friendly gym workouts to keep 
your gym fear at way and to finally get 
you started..
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GYM WORKOUT ROUTINE WEEK 
ONE
Week one will include light cardio and resistance training exercises 
1.  10 Minutes Cardio: A ten-minute exercise on the treadmill to get your 
heart rate running while mobilizing your joint muscles is a good start for a 
body transformation workout
2.  Resistance Training: Don’t try to show off strength by lifting heavy 
weights instantly. This could injure your body. Start with light weights, 
repeat the ten reps and wait for 60 seconds before you repeat the rep. The 
resistance training workout could be a blend of:
• Dumbbell lunges
• Lat pull-down
• Cable chest fly 
• Dumbbell shoulder press
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3. HIIT Cardio Circuit: High-Intensity Interval Training includes 
intervals of training consisting of a brief period of rest while putting 
the maximum effort during the burst of exercises. To name a few:
● Ten press-ups
● Ten sit-ups
● Ten burpees
4. Stretching and Cooling Down
● Stretching and cooling down are essential as part of a workout 
plan as it helps relax the muscles and avoid cramps and injury. It 
could feel similar to a gentle walk on the treadmill for 5 minutes. 
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GYM WORKOUT ROUTINE 
WEEK TWO
As the second week approaches  
we will divide the accessible fat 
loss workout into upper and 
lower body exercises.
• Upper Body Exercises
• Lower Body Exercises 
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Upper Body Exercises
Pushups Shoulder Single-Arm Dumbbell 
Press Row
      Align your hips to       The single-arm dumbbell row       Hold a dumbbell in 
the ground by workout best targets your your hands with an 
placing your knees back, triceps, and shoulder. It overhead grip. Keep 
and making sure further improves your core the elbows at 90 
your back isn’t stability while ensuring the degrees and push 
curved. Lean smooth functioning of five them over your head 
forward with your muscle joints exercise. As a as you finish the 
arms once you are beginner, start with light biceps rep. It helps in 
balanced. Repeat weights and build your muscle maintaining your 
this ten times strength. You can also ask your shoulder muscles, 
without taking trainer to make it a part of triceps, and core.
extensive breaks. your circuit training session.
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Lower Body Exercises 
Split Squat Glutes 
Step-Ups
Lunge Bridges
      Lunge is all about       Lie down on the floor       If you have a ledge or 
placing one foot in front mat with your feet big box, then you can 
of the other at a distance flat and knees bent. easily place one foot 
of three feet, keeping Lift your hips and and rise. Keep 
toes in the same squeeze the glutes repeating this until you 
direction. Keep your as you form the feel a bit tired and rest 
shoulders back and bridge position. Try for 20 seconds 
chest up. Push through to hold the position between the next 
your front heel and for one to ten rounds. It helps in 
straighten your back leg seconds and then keeping your body 
to reach out to the start lower down on the balanced and pumps 
position. Repeat this ten floor. Repeat it 10 to up the leg muscles.
times and don’t move 20 times.
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GYM WORKOUT ROUTINE WEEK 
THREE
On the onset of week three we can 
include 3 kinds of exercises 
• Pull Exercises
• Push Exercises
• Leg Exercises
Push workouts include the triceps, 
shoulders, and chest. Pull activities 
include biceps and back exercises and 
leg workouts are all about hamstrings, 
calves, and quads. 
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Pull Exercises
Exercises Sets and Reps
Barbells Curls 2 x 10 – 10 reps
Deadlifts 2 x 4 –    6 reps
Bent-Over Rows 2 x 10 – 10 reps
Close-Grip Chin-Ups 2 x 12 – 10 reps
Wide-Grip Cable Row 2 x 12 – 10 reps
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Push Exercises
Exercises Sets and Reps
Cable Pushdowns 2 x 10 – 15 reps
Flat Barbell Bench Press 2 x 8 – 12 reps
Standing Military Press 2 x 6 – 8 reps
Narrow Grip Dips 2 x 12 – 10 reps
Incline Dumbbell Press 3 x 10- 2 reps
Wide-Grip Upright Rows 3 x 12- 15 reps
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Leg Exercises
Exercises Sets and Reps
Leg Extensions 3 x 15-20 reps
Leg Press 4 x 6-8 reps
Squats 3 x 10-12 reps
Dumbbell Stiff-Legged 4 x 12-15 reps
Deadlift
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GYM WORKOUT ROUTINE WEEK 
FOUR
In week four, the beginner becomes 
physically and mentally ready for the full 
fledged workout plans. The fourth week must 
include one hardcore exercise from the 
previous weeks. This ensures an excellent 
muscle-building response without affecting 
the recovery of muscles by not forcing them 
to do heavy weight lifting training. The body 
workouts are a great way to ensure all 
muscles are working smoothly in a group. In 
subsequent slides we will be discussing two 
full body workout plans for the fourth week. 
You can opt any one. 
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A PICTURE IS WORTH A THOUSAND 
WORDS
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Beginners Full Body Workout 
Plan One
Exercises Sets and Reps
Barbell Back Squats Four sets of 8 – 12
Bench Press (Dumbbell or 4 sets of 8 – 12
Barbell)
Dumbbell Single-Arm Row 5 sets of 8 – 12
Overhead Press (Seated or 
Standing, Dumbbell or Barbell) 5 sets of 8 – 12 
Pull-Ups/Chin-Ups (use 
assistance if necessary – 4 sets of 8 – 12
machine or bands)
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Beginners Full Body Workout 
Plan Two
Exercises Sets and Reps
Romanian Deadlift 5 sets of 8 – 12
Barbell Bent-Over Row 4 sets of 8 – 12
Dumbbell Walking Lunges 3 sets of 8 – 12
(or Barbell Reverse Lunges)
Lat Pulldown 4 sets of 8 – 12
Incline Bench Press 
(Dumbbell or Barbell) 5 sets of 8 – 12
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CONCLUSIO
N A combination of weekly exercises can 
help you in strengthening muscles and 
can result in moving you from beginner 
to intermediate training plan. Keep 
track of the exercises you do and 
examine your performance every week. 
No matter how small that weight loss 
looks like it is still again when you lose 
even an inch. You will soon notice you 
have come a long way!
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SOURCE: 
Gym Workout for Beginners
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