Starting to work out might seem scary at first, but actually, after you’ve started, you’ll be mad at yourself that why you didn’t start earlier. You should be proud of yourself right now because wanting to read this article means you are ready to make exercising a routine in your life. Whether you want to exercise to lose fat, gain muscle, or relieve stress; this workout for beginners will help you for all.
One of the most important parts of exercising is the mentality; let’s lay some groundwork on that.
We recommend you continue your research on fitness. There are lots of exercise programs out on the web, and not all of them are good, in fact, some of them might even injure you as a beginner. For example, if a workout plan suggests you do high-impact kettlebell exercises or heavy deadlifts, run away from that. The exercises we mentioned need you to master the form and know your body, honestly as a beginner, you don’t know your capabilities.
Besides research, please start somewhere, if you try to optimize every aspect without actually exercising, you won’t start to make real changes to your body. That’s because, you are bound to make mistakes in the gym as a beginner, sometimes you’ll lose a battle against your ego and try to lift a weight without proper form. As long as you don’t hurt yourself, that’s alright, learn your lesson and move on. Just don’t go overboard with your research, fitness is a journey, you’ll learn as time passes.
Now you’ve started, you have to keep going. Yep, this is the real struggle for people who can’t change their body! Sadly, if you don’t stay true to yourself and commit to the routine, you will fail. Just because you worked out really hard one day won’t make any difference in the long run if you don’t continue. Please forget about overnight successes; no one gets to be fit without actually staying consistent. Sometimes it’s just hard to go and exercise because you don’t feel like it, but almost always after you’ve gone and worked out that day, you’ll feel super proud of yourself. Keep that in mind, whenever you don’t feel like working out!
Also, keep a positive mindset. If you want to change your body, you have to change your mindset. You have to know that; ladies, if you compare yourself to the next person and aspire to be just like her, you won’t because that’s her and you are you! This is a super, simple, but effective way of thinking. And for men, you won’t be ever big as you want to, even if you become the biggest guy in the gym, you might feel small when you look at the mirror. That way of thinking is not good for your mental health, try to change that step by step.
Don’t go too easy on your body and don’t forget to focus. If you go through the motions without focusing on your body part, you’ll be wasting your time. Breath properly as you lift the weight and concentrate on your form. Be aware of how your body feels; don’t think of anything else.
Besides exercising, diet and nutrition are super important to know. Learn how to diet properly and stick to the program you’ve chosen. Don’t expect a magical diet will solve all your physical problems, know that diet and exercise complement each other.
What Are Good Beginner Workouts?
First of all, check our list of 5 Home Workout Equipment You Need If You Are a Beginner to see if you got any of this workout equipment. Don’t worry; you won’t need all of them in this workout for beginners.
Awesome Easy to Do Workout for Beginners
This is a three-month workout for beginners, you have to do it three days a week and only need a set of dumbbells to start exercising immediately. After three months, you can start to make changes in the exercises you do and, add barbell and machine exercises to your routine. Feel free to change the days you work out; however, you want, also try to focus on lifting more weight each week for progressive overload. We won’t get too complicated with this workout plan, just focus on progress and stay consistent.
- Do cardio for 10 minutes to warm up, try to elevate your heartbeat (Jog, do jumping jacks or burpees)
- Dumbbell Bench Press 3 sets of 12 reps
Lie on your back on a bench while you hold two dumbbells in your hands and then push the weight from your chest.
If you don’t have a bench at home, that’s okay; you can press the weight while you lie on a yoga mat. Don’t forget to exercise with a weight you can handle and control through the range of motion.
- Dumbbell Bent-over Row to Triceps kickbacks 3 sets of 12 reps
Put your left knee on a bench, keep your back straight and pull a dumbbell up to your chest with your right hand. Then transition the movement by keeping your arm close to your torso and, pushing the dumbbell back and up. Bring the weight back and release it in a controlled form. After that, do the exact movement with the right knee on the bench and the left hand holding the dumbbell.
- Overhead Dumbbell Press 3 sets of 12 reps
Sit on a chair or a bench. Get dumbbells on your shoulders, push both up at the same time. At the top of the movement, dumbbells should be closer to each other than the starting point.
Also, the pushing part should be faster and explosive, and the lowering part should be slower.
- Dumbbell Lateral Raise to biceps curl 3 sets of 12 reps.
Hold two dumbbells in your hands, raise your arms to your side without passing your shoulder height. Slowly get the dumbbells back to your side and then do a dumbbell curl. After this exercise, we continue our workout for beginners with a core workout.
- Sit-ups 4 sets of 25 reps.
- Warm-up for 10 minutes.
- Squat 3 sets of 12 reps
Place your feet slightly wider than your shoulders, hold two dumbbells in your hands on your shoulders and squat down. Also while you’re squatting, keep your chest up. Push with your feet to raise.
- Romanian Deadlift 3 sets of 12 reps
Slightly bent forward as you hold two dumbbells in your hands, don’t forget to keep your back straight and core engaged. Drive your hips forward to raise, squeeze your glutes for a second and repeat.
- Dumbbell Hip Bridge 3 sets of 12 reps
Lie on your upper back on a bench or a coach and sit on the floor. The dumbbells should be resting over your hips as you push with your feet, extend high and squeeze your glutes for 5 seconds. Then sit on the floor to repeat.
- Mountain Climbers 3 sets of 20 seconds each
Lie on the floor and place your hands under your shoulders and feet, keeping you up like you are planking. Start the exercise by driving your knees to your chest one at a time, squeeze your core and keep your pace.
- Warm-up for 10 minutes
- Burpees 3 sets of 12
Your feet should be placed under your shoulders as you squat. After you’ve squatted, don’t get up but drop down to do a push-up. Raise to your feet immediately and jump up with your hands overhead.
- Lunges 3 sets of 12
Stand on your feet while holding two dumbbells and step forward with your right leg. Your weight should be on your right leg as you kneel, then push yourself up with your right feet. Repeat for your left leg.
- Dumbbell Thruster 3 sets of 12
Get two dumbbells on your shoulders; don’t forget to keep your feet shoulder-width apart as you squat down. Then stand up explosively using your legs to push dumbbells overhead. Keep in mind that you should do this exercise faster than usual like you are doing HIIT.
- Plank for 30 to 60 seconds
Lie face down and then raise yourself with your forearms and feet, engage your core and keep your body straight as possible. Also, don’t let your hips fall or rise too much. Planking is a must-have exercise for a workout for beginners.
Do some low-impact cardio. For example, go outside and walk, ride your bicycle, etc.
If you got a treadmill in your home, you are in for a treat, check our list of 7 Best HIIT Workout on the Treadmill That Will Make You Lose Fat.
Beginner Workouts Without Equipment
You may not have all the necessary equipment to work out as a beginner, that’s actually alright. As a beginner, whatever exercise you do will positively impact your body. That’s because your body is hungry for movement, you might have realized that if your job requires you to sit for 8 hours a day! Let’s take a look at some of the bodyweight exercises you can do as a beginner; these exercises were left out from our main workout because there were better exercise alternatives with equipment.
- Bodyweight Squats
Even though the squats you do with weight are much better, you can still do bodyweight squats as long as you do more reps than usual. Do 3 sets of 20.
Lunge, by taking a big step forward, do this exercise in a controlled tempo. Do 3 sets of 20.
If you can’t push up your body, assist your body with your knees. Try to do push-ups as much as you can. Do 3 sets of 10.
- Jumping Jacks
Try to do jumping jacks faster than other exercises to make it like HIIT training. Do 3 sets of 20.
Also, check our list of 9 Awesome Exercises to Lose Belly Fat FAST & Effectively for more exercises!
So, the workout part is over! Whether you chose to do our main workout plan or the bodyweight plan; it’s empowering that you’ve made this decision. Now, stick to the plan and keep your diet in check to see real results!
Also, let us know in the comments, what is your favorite exercise from our workout for beginners?
Thank you for reading.
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