Planning to join the gym anytime soon, but have no idea where to start? We know the feeling. Good news! Joining the gym and following your workout plan does not have to be challenging.
However, if you’re still feeling intimidated by the idea of joining the gym, consider doing beginner gym workouts to feel confident and improve your physique and fitness levels.
In this article, we’ll explore an easy beginner gym workout plan for 6 weeks to kickstart your fitness journey.
Our 6-week workout plan is designed for beginners to equip them with the necessary gym environment. No matter if you want to lose weight, build muscle mass, or improve overall health, our 6-week gym routine for beginners will help you achieve goals with an enjoyable routine that delivers results.
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What should Beginners Consider When Creating A Gym Workout Plan?
Creating a gym workout plan demands careful attention and consideration. Firstly, understand your fitness goals, structure your routine, and maintain a consistent schedule of working out daily.
Also, it’s essential to track your progress and follow a simple routine for maximum results and prevent burnout.
Determine Your Fitness Goals
Ask yourself; what is it that you really want? Lose weight, gain muscle, or improve your overall body shape?
Whatever it is, it’s important to define your fitness goals to tailor your workouts effectively. Determining your fitness goals also allows you to stay motivated and determined towards your desired outcome.
Plan Your Workouts
Now that you know your desired goals, it’s easy to design a beginner workout plan that aligns with your outcome. The best workouts are a mix of strength and cardio training with flexible exercises for an effective routine.
If you’re a beginner, it’s essential to start slow and steady and increase intensity once you gain momentum, strength, and endurance.
Set a Schedule
Achieving your fitness goals is not an overnight success; it’s an uphill battle that demands consistency, determination, and dedication. Therefore, it’s important to set a schedule and create a workout plan that fits your lifestyle.
In the beginning, you can aim for at least 3 days of exercise a week and rest for muscle recovery. Once your body is accustomed to a workout routine, you can increase the intensity to prioritize your fitness goals.
Track Your Progress
If you want to stay motivated, track your progress and make necessary adjustments to your workout plan.
The best way to track your progress is to take measurements weekly and monitor it through progress photos. This way, you can visualize your achievements and identify areas for further improvement.
Weekly Schedule Overview
Our 6-week beginner gym workout plan is ideal for you if you’re just starting at the gym. It incorporates a powerful combo of strength training and cardio to help you lose body fat and gain muscle mass accordingly.
This might include a mix of cardio and strength training workouts for beginner females, while workout plans for men could focus on weightlifting and targeted muscle groups.
Also, it is crucial to follow mindful and healthy eating habits to reach your goal faster.
- Day 1 Full-Body Workout
- Day 2 Rest or light activity (e.g., walking, yoga)
- Day 3 Cardio and Core
- Day 4 Rest or Light Activity
- Day 5 Lower Body Workout
- Day 6 Rest or Light Activity
- Day 7 Flexibility and Core
6-Week Beginner Gym Workout Plan
We have designed this 6-week beginner gym workout plan with experienced trainers to introduce you to the gym environment and help you build a solid foundation for your weight loss journey.
Cardio and Core
Start your workout with a little warm-up session with light cardio like jogging, running, or cycling to warm up your body. To strengthen your core, perform exercises, such as planks, crunches, and leg raises to improve balance and stability. For more detailed guidance, check out beginner gym cardio workouts.
Full-Body Workout
Our full-body workout is designed to target all major muscle groups and core.
- Bodyweight Squats: Helps target your legs and core. Stand tall with feet shoulder-width apart. Bend your body as if you’re sitting back in the chair. Push your back up.
- Push-ups: Helps target your chest, shoulders, triceps. Keep your hands shoulder-width apart, and lower your body until the chest touches the ground. Push back up.
- Dumbbell Rows: Helps target your back muscles. Bend forward at the hips while holding dumbbells and raise the weights to your chest.
- Plank: Targets your core, shoulders, and back. Maintain a straight body alignment while supporting yourself with forearms and toes.
Lower Body Workout
A lower body workout is excellent for strengthening your legs and glutes. You can perform exercises, such as lunges, squats, and calf raises to target different muscle groups in your lower body.
Bicep Curls
Bicep curls target your biceps to build arm strength and definition. Keep your arms forward while holding the dumbbells in each hand. Bend your elbows and curl the weights towards your shoulders. Lower them down. Repeat.
Tricep Dips
Triceps curls help tone and strengthen the back of your arms. Stand on a stable surface with hands placed shoulder-width apart. Bend your elbows and lower your body. Push back up to the starting position. Repeat.
Rest and Recovery
After all the hard work your body has done, reward it by incorporating rest days into your routine. This is especially great for newbies to prevent injuries. Perform activities, including yoga and stretching on your rest days.
Here’s a complete beginner gym workout plan effective for 6 weeks.
| Day | Week 1-2 | Week 3-4 | Week 5-6 |
| Day 1 | Full-Body Workout | Full-Body Workout | Full-Body Workout |
| Warm-up: 5-10 min light cardio, Bodyweight Squats: 3×10-12 reps, Push-ups: 3×8-10 reps, Bent-over Dumbbell Rows: 3×10-12 reps, Plank: 3×20-30 sec, Cool-down: 5-10 min stretching | Warm-up: 5-10 min light cardio, Bodyweight Squats: 3×12-15 reps, Push-ups: 3×10-12 reps Bent-over Dumbbell Rows: 3×12-15 reps Plank: 3×30-40 sec Cool-down: 5-10 min stretching | Warm-up: 5-10 min light cardio Bodyweight Squats: 3×15-20 reps Push-ups: 3×12-15 reps Bent-over Dumbbell Rows: 3×15-20 reps Plank: 3×40-60 sec Cool-down: 5-10 min stretching | |
| Day 2 | Rest or Light Activity | Rest or Light Activity | Rest or Light Activity |
| Light activity: 30 min walking or gentle yoga | Light activity: 30-45 min walking or gentle yoga | Light activity: 45 min walking or gentle yoga | |
| Day 3 | Cardio and Core | Cardio and Core | Cardio and Core |
| Warm-up: 5-10 min light cardio, Cardio: 20-30 min moderate-intensity, Crunches: 3×15 reps, Russian Twists: 3×20 reps, Bicycle Crunches: 3×15 reps, Cool-down: 5-10 min stretching | Warm-up: 5-10 min light cardio Cardio: 25-35 min moderate-intensity Leg Raises: 3×15 reps Plank with Shoulder Tap: 3×20 reps Mountain Climbers: 3×15 reps Cool-down: 5-10 min stretching | Warm-up: 5-10 min light cardio Cardio: 30-40 min moderate to high-intensity Bicycle Crunches: 3×20 reps Plank with Leg Lift: 3×20 reps V-Ups: 3×15 reps Cool-down: 5-10 min stretching | |
| Day 4 | Rest or Light Activity | Rest or Light Activity | Rest or Light Activity |
| Light activity: 30 min walking or gentle yoga, | Light activity: 30-45 min walking or gentle yoga | Light activity: 45 min walking or gentle yoga | |
| Day 5 | Upper Body / Lower Body | Lower Body / Upper Body | Upper Body / Lower Body |
| Warm-up: 5-10 min light cardio, Dumbbell Bench Press: 3×10-12 reps, Dumbbell Shoulder Press: 3×10-12 reps, Bicep Curls: 3×10-12 reps, Tricep Dips: 3×10-12 reps, Cool-down: 5-10 min stretching | Warm-up: 5-10 min light cardio Leg Press: 3×10-12 reps Lunges: 3×12-15 reps (each leg) Leg Curls: 3×10-12 reps Calf Raises: 3×15 reps Cool-down: 5-10 min stretching | Warm-up: 5-10 min light cardio Dumbbell Bench Press: 3×10-12 reps Dumbbell Shoulder Press: 3×10-12 reps Bicep Curls: 3×10-12 reps Tricep Dips: 3×10-12 reps Cool-down: 5-10 min stretching | |
| Day 6 | Rest or Light Activity | Rest or Light Activity | Rest or Light Activity |
| Light activity: 30 min walking or gentle yoga | Light activity: 30-45 min walking or gentle yoga | Light activity: 45 min walking or gentle yoga | |
| Day 7 | Flexibility and Recovery | Flexibility and Recovery | Flexibility and Recovery |
| Warm-up: 5 min light cardio, Full-body stretching or yoga (30 min) | Warm-up: 5 min light cardio, Full-body stretching or yoga (30 min) | Warm-up: 5 min light cardio, Full-body stretching or yoga (30 min) |
Why Are Workout Plans So Useful For Beginners At The Gym?
end fitness journeys that start without an actionable workout plan end nowhere. Therefore, it’s important to have an easy beginner gym routine that delivers results.
Workout plans offer structure while teaching proper form from the start. Also, a well-structured, well-designed beginner-friendly workout plan prevents aimless wandering and wasted time, allowing a clear roadmap to keep you motivated throughout.
Benefits of a Beginner Workout Plan
As a beginner, your body is completely new to moving and its impact. Thus, a beginner-friendly workout plan sets the stage for long-term fitness success.
Solid Core Foundation
To carry your day-to-day activities and athletic performance, you need a solid, strong core. A beginner gym workout focuses on core exercises and targets different muscle groups to improve balance, stability, and posture.
Elevated Energy Levels
Regular exercise boosts your energy levels and metabolism, keeping you fresh, healthy, and happy throughout the day. It also builds endurance, which leads to more sustained energy and better performance.
Enhanced Flexibility and Mobility
Regular exercises help increase flexibility and mobility. It also reduces the risk of potential injuries, and joint pain, and enhances your range of motion. As a result, everyday physical activities are no longer a chore.
Revitalized Posture
Good posture allows you to move with the least amount of strain and damage. A beginner gym routine targets specific muscles that support good posture and help you stand and sit taller with great confidence.
Expert Tips For Beginners at the Gym
Are you just starting at the gym? We understand the thought of joining the gym, meeting new people, and interacting with your trainer can be overwhelming.
But fret not! We’ve got some expert tips to help you navigate your gym life and make your fitness journey a breeze.
Start Slowly
Avoid bombarding your body with a variety of workout plans with zero direction. Start slowly and gradually increase the pace, intensity, and duration of your workout sessions to prevent injury and burnout.
Choose an Activity You Enjoy
Find everyday things you enjoy doing rather than sticking to one workout plan. Experiment with various exercises and classes, and try different instructors and trainers until you discover what you truly enjoy and what your body demands.
Listen to Your Body
Experiencing pain or slight discomfort? Leave everything and take a break! Pay attention to your body’s signals and take rest days for proper recovery and muscle growth.
Focus on Good Technique
Work smarter; not harder with proper form and good techniques. Ask your trainer for guidance on good form and correct exercise techniques that work for your body type and fitness goals.
Find a Workout Buddy
Got a friend with the same fitness goals? Take them on your journey for a more fun and enjoyable experience. Having a workout body also helps to keep you motivated, allows you to push your limits, and makes fitness a fun time.
Make it Fun
Find fun in everything you do. Discover different workout styles, try new classes, dance while you listen to your favorite music, go on a hike, or just cycle. The goal is to make your fitness journey as fun as possible to stay engaged and motivated.
Final Thoughts
Now that you know that a beginner-friendly workout plan is essential for building a strong foundation for your fitness journey, you know where to start from. For those looking for top-notch facilities and expert guidance, finding the best gym near you can help you get started on the right foot.
Our 6-week beginner gym workout is ideal for someone who:
✅ Is just starting at the gym
✅ Have been inconsistent with their gym workouts
✅ Loves to incorporate strength training and cardio in their daily workouts
Our actionable workout plan offers you unlimited flexibility and room for adding more exercises at your convenience.
Whatever you do, make sure to take rest days between your workout days and listen to your body. Avoid overdoing any exercise, stay hydrated, and take a balanced diet for more energy and optimal performance.
FAQS
What Should a Beginner Do on the First Day of Gym?
Familiarize yourself with the equipment and gym environment. Perform a warm-up session for at least 10 minutes and begin with basic exercises to help improve flexibility.
How do I Start a Gym Routine for Beginners?
To start a gym routine for beginners, you need to set realistic goals and create a workout schedule as per your routine and lifestyle. Find a good gym near your locality and take on a workout buddy to keep things friendly and motivational.
What is The Best Beginner Gym?
Any gym is the best beginner-friendly gym that offers a friendly environment, experienced trainers, advanced equipment, and reasonable packages that fit their budget.
How Much Exercise Should a Beginner Do in the Gym?
A beginner should start with 3 to 4 dayf and 30 to 45 minutes per session a week. Once you’re accustomed to your routine, increase the intensity and duration of your workouts as needed.
How Long Should a Beginner Spend in the Gym?
A beginner should spend 45 to 60 minutes in the gym, including warm-up and cool-down sessions.
Where do Beginners Start at the Gym?
Most gyms offer cardio machines, free weights, and weight machines for their ease and accessibility.
