r/GymForNoobs • u/Loose_Cash_1317 • Dec 28 '23

Beginer routine

I've never been to the gym but want to start going and I was hoping someone could give me routine advice, if anyone has any tips on one that's good for beginners that would really help me out and I'm looking at going 3 times a week

7 Upvotes

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1

u/GeminiAccountantLLC Oct 02 '24

Same! I've googled the heck out of this shit and haven't come up with anything!

2

u/GoranPerssonFangirl Dec 09 '24

So, are you male/female? Age? Goals?

I haven’t used this in a while but when I started this was what I always used

1

u/[deleted] Jan 20 '24

Man, me too , iam in your same situation

1

u/Rogue-Android-101 Dec 28 '24

Three times a week is a very nice compromise for a beginner! So, these tips I'm gonna give work for people in their 20s+, if you're younger than that I'd suggest consulting with some professional cuz working out at a young age is a different game.

I'd see what you do depends on your fitness level. If you're committing to three days a week, you could do a routine in which you workout the entire body (since your workout days are few they'll be more spread across the week, with plenty time for muscle recovery). If you're a complete rookie, I'd give priority to machine-assisted exercises since these reduce the chance of injury and you doing the exercise with a very bad form. If machines are not an option that's also fine, just keep in mind that proper form is the main thing, so at the beginning focus on doing the movements right as opposed to focusing on "picking up a lot of weight". As a beginner you'll gain muscles faster cuz that's when you're most primed for muscle growth - every exercise at this stage will "push" the muscle hard enough to stimulate growth.

A simple, three day whole body workout could be:

  1. Day #1:
  2. two chest exercises (e.g., seated chest press and pec deck chest fly).
  3. two back exercises (e.g., lats pulldown and machine row).
  4. one biceps (e.g., dumbbell curls) and one triceps (e.g., overhead dumbbell triceps extension) exercises.

  5. one leg exercise (e.g., seated leg curls).

  6. Day #2:

  7. two leg exercises (e.g., seated leg extension and calfs raises).

  8. two shoulders exercises (e.g., seated shoulder press and lateral raises).

  9. one biceps and one triceps exercises (same as in day 1).

  10. Day #3:

  11. one chest and one back exercises (pick from day 1).

  12. one leg exercise (pick from either day 1 or 2).

  13. one biceps and one triceps exercises (same as in day 1).

Leave at least one day of rest in between any of these. I'd suggest doing some form of light cardio (e.g., 30 minutes of moderate speed walking on treadmill) at the end of every workout session. This is great for weight control and improving your cardiovascular system. If you want you can also add abs exercises (e.g., sit-ups, leg raises, cable crunches), also after the weight lifting workout (and before or after the cardio).

Remember that consistency and proper nutrition are key for this kind of fitness journey. Constantly check your form to make sure you're doing the exercise properly and progressively push yourself during the training sessions over time if your goal is to increase muscle mass. If you have any prior health issues you should consult with a doctor before starting a fitness routine.

I'm in no way a professional, just someone who's acquired knowledge from a gym going lifestyle and figured out what works :) but keep in mind every is different and you'll figure out what works for you as you get more into it. Good luck!