What are your fitness goals for 2024? Developing good fitness habits at the gym? Ok, if so, then you need to make a fitness plan first. If not, you will be unprepared when you go to the gym and exercise, which may make you feel daunted. And now it is not the past, and exercising on a treadmill is not a good start.
So if you often search for a “fitness workout plan”, then today you have come to the right place. In today’s ultimate guide, we have prepared two fitness workouts for you: a full-body workout and a lower-body workout. And you will also learn how to do the exercises safely so that you don’t get hurt or feel exhausted. Of course, if you don’t have time to go to the gym, you can also do these two exercises at home.
Ok, if you have decided to start exercising, then great! For some beginners who are going to the gym for the first time, or don’t know how to exercise which free weights to choose, or how long you should exercise at the gym. Whether you want to learn some celebrity fitness workout plans or learn a beginner’s fitness plan, we have the answer for you. You are welcome!
So don’t feel scared and confused if you are going to the gym for the first time, start your fitness journey now with this beginner’s workout guide!
The 4-Week Full Body Workout: Build Strong Muscle & Strength
How long is a good gym workout?
There is no specific number for how long you should spend in the gym, and a solid workout is not determined by how long you spend in the gym. If you spend most of your time looking at your phone or doing other things instead of exercising wholeheartedly, then it is useless to spend an hour on the gym mat. If you can challenge your weight and focus on the exercise, then you can still get a significant effect by exercising for half an hour. So in fitness, you should pay more attention to the time of focused exercise, good challenging posture, and a reasonable and challenging exercise method. Like some other things in life, we should focus on the quality of exercise rather than the quantity.
How to start a gym workout for beginners?
Starting a gym workout as a beginner can be exciting!
Warm-Up
Begin with 5-10 minutes of light cardio (e.g., brisk walking, cycling) and dynamic stretches to prepare your muscles.
Focus on Basic Exercises
Start with compound movements that work for multiple muscle groups:
Squats: For legs and glutes
Push-Ups: For chest and triceps
Dumbbell Rows: For back
Planks: For core stability
Keep it Balanced
A typical session could include:
30 minutes of strength exercises (2-3 sets of 8-12 reps)
15-20 minutes of moderate cardio (treadmill, elliptical)
Cool Down
End with 5-10 minutes of stretching to promote flexibility and recovery.
Stay Hydrated and Rest
Drink water before, during, and after your workout, and ensure you get enough sleep for recovery.
Progress Gradually
Increase weights or workout duration as you become more comfortable.
A beginners' full-body gym workout plan for women
If you can get to the gym regularly every week and only have half an hour to work out, then you can try these nine moves.
Do: Three circuits, starting with exercise 1 and ending with exercise 9.
Rest: Rest for two minutes between each round (from one to nine).
Focus: Focus on the areas you want to work on so that your body can feel the burn and achieve the maximum effect.
Dumbbell hip bridge
This workout benefits: glutes
1. Lie on the floor or bench, hold the dumbbell with both hands, and place it on your hips.
2. Tighten your abdominal muscles.
3. Pause momentarily at the top, ensuring your body forms a straight line from your shoulders to your knees.
4. Slowly lower your hips back to the starting position.
Sets and Reps: 2-3 sets of 10-15 reps
Bodyweight squat
This workout benefits: legs, glutes, and core
1. Extend your arms straight for balance or place your hands on your hips.
2. Push your hips back and bend your knees, lowering your body as if sitting in a chair.
3. Go down until your thighs are parallel to the ground or as low as comfortable while maintaining form.
4. Press through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top.
Sets and Reps: 2-3 sets of 10-15 reps
Dumbbell lunge
This workout benefits: glutes, quads, hamstrings
1. Hold a dumbbell in each hand at your sides or shoulder level.
2. Stand with your feet hip-width apart.
3. Lower your legs and step forward with one leg, bending your legs to 90 degrees. Keep your back knee slightly in the air.
4. Ensure your front knee stays aligned over your ankle, not extending past your toes.
Sets and Reps: 2-3 sets of 10-12 reps per leg
Kettlebell lateral lunge
This workout benefits:leg
1. Use a kettlebell of an appropriate weight. Hold it with both hands in front of you or one hand on the handle at chest height.
2. Take a big step to the right (or left), shifting your weight onto that leg while keeping the other leg straight.
3. As you step, bend the knee of the stepping leg while pushing your hips back. Keep the kettlebell close to your body or extend it forward for balance.
4. Lower your body until your thigh is parallel to the ground, or as low as you can comfortably go.
5. Push through your right heel (or left, depending on the side you’re lunging to) to return to the starting position.
Sets and Reps:2-3 sets of 8-10 reps per side
Romanian deadlift
This workout benefits: core, hamstrings
1. Stand with your feet hip-width apart, holding the weights in front of your thighs.
2. Keep your core tight and maintain a neutral spine throughout the movement.
3. Begin by pushing your hips back while keeping a slight bend in your knees. Lower the weights along your legs, keeping them close to your body.
4. Continue to lower the weights until you feel a stretch in your hamstrings, typically when the weights reach just below your knees or mid-shin level.
5. Press through your heels and thrust your hips forward to return to the starting position, standing tall and squeezing your glutes at the top.
Sets and Reps: 2-3 sets of 8-12 reps
Floor press
This workout benefits: shoulders, triceps
1. Lie on your back on the floor or bench with your feet flat and your knees bent. Extend your arms fully upward and hold the weights above your chest.
2. Slowly lower the weights towards your chest, keeping your elbows at a 45-degree angle to your body.
3. Bring the weights down until your upper arms touch the floor. Keep your shoulders and back flat against the ground.
4. Press the weights back up to the starting position, fully extending your arms.
Sets and Reps: 2-3 sets of 8-12 reps
Goblet squat
This workout benefits: hip flexors, quads, lats, calves, glutes, hamstrings
1. Use a kettlebell or a dumbbell. Hold it with both hands at chest level, keeping your elbows pointed down.
2. Stand with your feet shoulder-width apart, toes slightly pointed out.
3. Push your hips back and bend your knees to lower your body into a squat.
4. Aim to lower your thighs parallel to the ground or as low as your flexibility allows while maintaining an upright torso.
Sets and Reps: 2-3 sets of 8-12 reps
Russian twist with kettlebell
This workout benefits: core, abs
1. Lean back slightly, keeping your back straight, and hold the kettlebell with both hands at chest level.
2. Rotate your torso to the right, bringing the kettlebell beside your hip. Keep your core engaged.
3. Return to the center and then twist to the left, bringing the kettlebell to your left hip.
4. Keep your movements controlled and avoid rounding your back.
Sets and Reps: 2-3 sets of 10-15 reps per side
Forearm plank
This workout benefits: core, abs
1. Lie face down, then raise your body onto your forearms and toes.
Alignment: Position your elbows directly under your shoulders and keep your forearms parallel.
2. Engage your core and lift your hips, forming a straight line from your head to your heels.
3. Keep your body rigid, avoiding sagging or lifting your hips too high.
Sets and Reps: hold the plank for 20-60 seconds
How to achieve your goals with gym workouts
Whether you want to build muscle, increase strength, or lose weight, here are some things to keep in mind when you work out at the gym:
Create a Structured Plan
Aim for at least 3-5 sessions per week.
Track Your Progress
Keep a journal or use fitness apps to log workouts, track weights, and monitor changes in your body and performance.
Stay Consistent
Stick to your workout schedule as closely as possible, making adjustments when necessary but maintaining regularity.
Stay hydrated
Rehydrate after your workout to replenish lost fluids.
Focus on Nutrition
Pair your workouts with a balanced diet that supports your goals. Consider meal prepping and staying mindful of your macronutrient intake.
Allow for Recovery
Get enough sleep during your workout to avoid straining your body. Sleep is essential for recovery.
Stay Motivated
Find a workout buddy, join classes, or reward yourself for reaching milestones to keep your motivation high.
