Workouts for Beginners

Photos by Rampage student photographer Jake Mendozza

More and more people want to live healthier and more active lives, and working out is a great way to achieve those goals, but for those who have never stepped foot in a gym, it can be overwhelming or intimidating.

Guidance is critical, and putting together a training program for beginners is paramount. What are the best exercises for beginners? We answer this question in this article and provide some helpful guidance.

Monday

There is nothing better than starting the week with a leg day.

• Warm-up: 20 minutes. You can choose either the treadmill, elliptical, or bike. You can also intersperse 10 minutes between one and the other. Use this time to clear your mind and focus on your body.
• Squats: 4 sets between 8-12 reps. In the first week, the squats can be free (body weight only), and if you feel comfortable, you can start using a bar and add weight.
• Leg Extension: 4 sets between 8-12 reps. Start with a light weight and gradually increase. The most important thing to do is to make sure you are doing the exercise correctly.
• Leg Curl: 4 sets between 8-12 reps. This exercise and the previous one are done using the same apparatus.
• Leg Press: 4 sets between 8-12 reps. In the first week, you do not need to add weight. Use the machine’s weight or put 5-10 pounds on each side.
• Calf Raise: 4 sets between 15-25 reps. This exercise is straightforward and very efficient.
• Cool Down: 15-20 seconds. You will stretch the limbs used, in this case, the legs.

Tuesday

It is the day to strengthen your abdomen and rest your legs from the previous day.

• Warm-up: 20 minutes by bike, treadmill, or elliptical.
• Crunches: 3 sets and 15 reps. This is the most straightforward and most conventional sit-up used in exercising.
• Plank: 3 sets between 30-45 seconds. This exercise requires a lot of concentration, focus, and posture.
• Dead Bug: 3 sets between 14-20 reps on each side. Very simple, but requires fine motor skills and focus.
• Heels tap: 3 sets between 20-30 repetitions. You will look like a little odd doing this exercise and look like you are not working any muscles, but heel taps target your obliques in a significant way.
• Cool Down: Stretch your legs very well to help relieve them from the day before, and take the opportunity to stretch your back.

Wednesday

Half your body is sore from Monday and Tuesday workouts. Today is the most dreaded cardio day.

• Workout: Jogging 15-30 minutes. Go for a light run to loosen tight muscles. After two weeks, increase your running pace. Running can be done outdoors or on a treadmill.

Thursday

This is the day to train the upper limbs and close the week in style.

• Warm-up: 20 minutes by bike, treadmill, or elliptical.
• Bench Press: 4 sets between 8-12 reps. It is the simplest and most effective exercise for the arms and back. If you cannot do it the traditional way, do the repetitions with your knees on the floor.
• Bicep Curls: 4 sets between 8-12. For this exercise, focus on the posture of the movement. Moreover, start with light weight (5-10 pounds).
• Cable Butterfly: 4 sets between 8-12 reps. This exercise is complicated, so start with light weight.
• Dumbbell single arm row: 4 sets between 8-12 reps. Dumbbell rows are a classic move that should have a place in every self-respecting lifter’s heart.
• Cool down: Stretch all limbs used today.

Friday

Take the day off to do something more relaxed, like stretching, cardio, or even yoga.

Hopefully, these physical exercises for beginners, simple and functional, will help you leave a sedentary lifestyle behind. When allied with a healthy and balanced diet, they provide more health and disposition and increase immunity.