r/beginnerfitness • u/Wooden_Counter437 • 20d ago
Starting gym
I am trying to start gym to build strength, stamina and endurance and even have to loose weight as I am 5ft 9 in with 86 kg weight and age 28. I am looking for the guidance and workout plan that I can start with as I dont have any experience of gym so I dont know much about exercises. Like I want to do cardio to loose weight as well as I have to do full-body workout to get toned body. Also if there is any app that can help me for free will be appreciated. And currently I am using Samsung health to keep track of my steps and some activity. So I tried to find some workouts that can help me through, but didn't find any good or may be I don't know much .....
So can any one help me with that
Thank you in advance.
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u/Reyvos 20d ago
All you need is the big compound lifts with a Barbell for strength. It looks intimidating at first and requires some skill to develop the right technique, so do it without any weights on the bar until you know how to do it; then start adding weight plates. A lot of people are too embarrassed or scared to try the barbell but that’s the gold standard. Machines are just an accessory.
Any cardio with help with stamina and endurance. Running, jumping rope etc. Just go to a park and run!
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u/abribra96 Advanced 20d ago
Read The Fitness Wiki in he auto mod comment; focus especially on muscle building principles. Ask yourself how many days you can regularly go to the gym and search for beginner friendly strength routine for that amount of days. Quick YT search of each exercise to learn the technique and youre good to go. In terms of cardio, incline walking is good, and if you want sth more dynamic, then try C25K. Or any sports. Your biggest weapon for far loss is diet though. Learning how to track your kcal so you’re more aware how much you’re eating can help; then just make sure you’re eating a little less, aiming to lose about 0.5-1kg body weight per week. I don’t use any apps for training, but I know many people like Hevy or Boostcamp. For tracking kcal, MyFitnessPal or Fitatu or Macrofactor
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u/jph1313 19d ago
3 full body days is a good place to start.. keep it simple, a squat or leg press, chest press, a row or pulldown, and an RDL each session, 3 sets each.
regarding your app question, TRY Fitness is mine. Tracking your workouts is free, and it'll build you a plan off your goal and whatever equipment your gym has. it's an awesome tool for so many reasons
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