Many beginners want everything at once - you will be smarter! Learn the correct exercise technique to avoid making mistakes in the gym.

All newbies go through mistakes in the gym. You have the opportunity to avoid them by learning from others.

Firstly, your training system must be properly structured, preferably with a coach. Secondly, don't grab heavy weights right away. Thirdly, try to do the exercises correctly from the beginning.

Of course, you want to become like Schwarzenegger in six months, but you don’t have to “live” in the gym for this. Don't forget that your muscles also want to rest - don't make yourself look like a disabled person. Because one day the body won’t be able to handle it!

It's time to learn how to properly perform the most common exercises. Copying them incorrectly will not only be useless, but will also traumatize you. If you remember all the tips, you will avoid many troubles in your sports life.

So where should a gym newbie start? - There are a great many gyms, there are even more videos on the Internet, and it seems that your brain is about to explode from excess information. Let's go in order

1. Choosing a gym

Yes, we are starting our journey small. Nowadays, before going to the gym, every new client has the opportunity to have a free first introductory session. Arrange in advance with the fitness club that you will come and see the gym. You should arrive at a time when you will be studying yourself in the future, i.e. during rush hour. Assess the number of visitors at this time, the cleanliness of the hall, the condition of the exercise equipment, and the cleanliness of the locker rooms. And most importantly, how well the room is ventilated and what kind of coaching staff is in the room.

2. Decide on a goal

Walking aimlessly to the gym is not a good idea. The gym is not a place for dating or a waste of time. State your goal clearly, for example:

• lose 10 kg
• gain muscle mass
• work out the relief
• become strong and resilient.

The format of your gym workout will depend on your goal.

3. Trial lesson with a trainer

Do not hesitate to ask for an introductory lesson, to show how the exercise equipment works, what kind of warm-up is best to do before starting classes. To have information with you about starting training, get acquainted with a number of warm-up exercises. After an introductory tour of the club and learning the safety rules, tell the coach about your goal. Find out if he can help you achieve it. You shouldn’t immediately rush to pump up your biceps in every possible way.

4. Rules of behavior in the gym

In gyms there are a number of unspoken rules of appropriate behavior among visitors:

• come with a change of shoes and a clean uniform (so that you don’t smell bad)
• do not use perfumes or colognes before going to the gym
• Use your own towel or the one provided in the hall. You can use it to wipe down the exercise machine after yourself.
• do not use exercise equipment between sets
• ask permission to use the machine while another gym member is resting
• Don't stare at other gym members
• put dumbbells and barbells back in place after use
• ask the trainer on duty if you don’t know how the simulator works
• Clear the machine after you by removing the plates from the leg press machine or Smith machine.

To put all the points together, in short - respect other athletes in your gym. These are common rules of decency and respect.

5. Maintain a gym schedule

For beginners and advanced athletes, it is important to follow a training schedule to achieve your goal. The training program is again created together with the trainer and based on your goal.

How to train as a beginner without a trainer

A beginner shouldn’t start training in the gym without a trainer, especially if you don’t have an understanding of how the machines work, what set of exercises you should do at the beginning and what kind of training you need. Invest in 2-3 personal sessions with a trainer; thanks to training with a trainer, you will better understand the principles of building training programs.

In order to get a head start on something, learn the technique of performing basic exercises that do not require large exercise machines or complex equipment.

Where to start for a newbie in the gym

Starting a workout in the gym is from simple to complex. You shouldn’t rush to get acquainted with all the complex simulators and try to customize them for yourself. While there is no understanding of how muscles work and develop in simple exercises, complex exercises in the iron apparatus will not bring the desired result.

You can build a training program for a beginner in the gym using simple equipment, such as: dumbbells, kettlebell, barbell, medicine ball, rubber band.

In the article we tell you how you can pump up all muscle groups with a simple piece of equipment; any beginner can master such a workout!

Full body workout program with dumbbells

Full body workout with dumbbells

DAY 1

Basic exercises in the gym for beginners

Any workout at the gym can include a number of basic exercises. Here are 3 basic exercises for beginners in the gym:

Push ups

When doing push-ups, do not bend in the lower back and lower your pelvis. This will only reduce the load on the chest muscles and bring it down on the spine.

Start with push-ups (a Smith machine can help with this). Supported push-ups are also convenient for entry-level girls.

High support push-ups with mid-arm position

Squats

You can squat with your own weight, as well as with additional equipment: with a barbell, with dumbbells, with rubber, on one leg, in a Smith machine, Bulgarian squats, deep squats.

When squatting with a barbell, you must always keep your back straight so that the spinal discs do not become displaced. Also, you don't need to hang too many disks on it. You need to start squatting with the correct technique without additional equipment; if you understand that it’s easy, take a body bar or a short barbell. To begin with, this type of squats is the best, the likelihood of injury is very low.

Reading time: 31 minutes

Do you want to lose weight and wonder where you can start training at home? Or do you want to improve your physical fitness and have a more athletic and toned body?

We offer you a ready-made home workout plan for beginners with visual illustrations of exercises and a class schedule, which will help you lose weight and get rid of problem areas.

Home training for beginners: general rules

Regular exercise is necessary, even if you are not overweight. Firstly, it strengthens muscles and develops muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, it develops the cardiovascular system and trains the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.

Thirdly, training promotes the production of happiness hormones (endorphins), which reduce the risk of developing depression and depression. Fourthly, regular sports activities stimulate a person to lead a healthy lifestyle without bad habits.

At home, you can organize quite effective workouts for losing weight, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you a ready-made circuit home workout plan for beginners, with which you will get rid of excess weight and improve the quality of your body.

Benefits of this home workout for beginners:

• workout will help you lose weight and tone your body
• The lesson is suitable for beginners and those who have not trained for a long time
• You can start training at home with this program
• the program includes exercises for all major muscle groups
• they will help you strengthen your muscles and get rid of problem areas
• Most of the suggested exercises are low-impact
• you will need minimal inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this at-home workout for beginners with a warm-up and end with a full-body stretch. We recommend watching:

2. Always exercise in sneakers; You can’t train at home barefoot if you don’t want to get joint problems.

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.

5. Suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer. (each exercise is performed for 30 seconds). But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.

7. This program contains exercises that involve performing on different sides: first on the right, then on the left (eg, lunges, leg raises, side hip adduction). We recommend dividing the execution into 2 laps, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.

8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If, on the contrary, in some exercises you do not have enough load, you can use leg weights or an expander.

10. This training set for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate the 3 ready-made plans with each other. After 3-4 weeks of implementation, it is advisable to increase the time spent doing the exercises (focus on your capabilities).

Workout for Beginners at Home: Exercise Plan

So, we offer you a home workout for beginners, which is performed on a circular basis. Perform the suggested exercises sequentially for the specified time, the exercises are performed in one approach with a short rest between approaches. By alternating between cardio and strength training, you'll raise your heart rate and burn more calories, while also toning your muscles. If you want to monitor your heart rate and the number of calories burned per session, you can purchase a heart rate monitor.

How to do the workout:

• Perform each exercise for 30 seconds
• Break after each exercise for 15 seconds (can be increased to 30 seconds if you have a weak heart or low endurance)
• Each round is repeated in 2 circles
• Rest 1 minute between rounds, 2 minutes between rounds
• If you feel uncomfortable doing an exercise, change it or skip it.

Timer 30 seconds work / 15 seconds rest:

Beginner Workout: Day 1

First round:

(for cardio, stomach and arms)

2. Squat with calf raises (for legs, buttocks and arms)

3. Dumbbell press (for arms and shoulders)

(for buttocks and abdomen)

(for stomach and legs)

Second round:

(for cardio and toning the whole body)

(for the waist and legs)

3. Lying dumbbell raises (for chest and arms)

(for legs and buttocks)

(for cardio and abdomen)

6. Static bar

Beginner Workout: Day 2

First round:

(for cardio and legs)

(for hands)

(for cardio and toning the whole body)

(for the stomach and back)

(for stomach and legs)

6. Elbow bar static (for arms, shoulders, stomach and back)

Second round:

(for cardio and legs)

(for hands)

(for legs and buttocks)

(for cardio and toning the whole body)

(for legs and buttocks)

(for the stomach and back)

Beginner Workout: Day 3

First round:

1. Walking with shin overlapping(for cardio and toning the whole body)

( for arms, stomach and legs)

(for legs and buttocks)

( for cardio, stomach and buttocks)

(for chest and arms)

(for the abdomen and waist area)

Second round:

(for cardio and toning the whole body)

Most beginners, when they come to the gym, often start doing heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on machines, without paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article we will analyze the best training programs in the gym for beginner athletes.

Training goals

Before starting to draw up any program, it is necessary, first of all, to decide on the goals that the future program should achieve. Training goals can be both physical body parameters (strength, endurance) and external ones (muscle mass, relief, weight loss, etc.). At the same time, physical parameters are trained mainly through strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistaken belief that only with the help of training programs can you increase muscle mass, improve your appearance, or ensure effective burning of excess fat.

At the initial stage of training, your training goals will not be particularly important, but after completing the basic stage of training, you will have an idea of ​​​​what programs to use and what parameters to work on improving. Therefore, the stage of defining training goals is key.

Introductory stage of training

This stage is a must-have for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are fully prepared for serious stress. In addition, you yourself are unlikely to know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups in minimal intensity and minimal volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Exercises	Approaches	Repetitions
Bench press	2	15
Standing biceps curl	2	15
Push-ups (from the floor or parallel bars)	2	maximum
Wide grip pull-ups	2	maximum
	2	15-20

Workout #2 (Wednesday)

Exercises	Approaches	Repetitions
Army press	2	15
Sitting chest row	2	15
Leg press	2	15
Standing arm extension on a block	2	15
Bending arms on a block while standing	2	15

Workout #3 (Friday)

Basic stage of training

At this stage, we will have to train according to split schemes, that is, on each training day we will specifically train two specific muscle groups. Basic period training is more intense and voluminous, and also provides greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one is intended for beginners at an intermediate level, the other for beginners at a lower intermediate level.

Below the middle level This is understood as a level of fitness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups, at least in an average number of repetitions (at least 6-8).

Below average is understood as a level of fitness at which the athlete cannot perform exercises with his own weight (pull-ups, dips) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

Training frequency - 3 times a week.

Basic complex for beginners of the INTERMEDIATE level

Exercises	Approaches	Repetitions
Bench press	3	12
Wide grip pull-ups	3	maximum
Dumbbell Bench Press	3	12
Bent-over barbell row	3	12
Crossovers on the upper blocks	3	15
One-arm dumbbell row	3	15
	2	15
Reverse crunches	2	15

Exercises	Approaches	Repetitions
Army press	3	12
Seated dumbbell press	3	12
	3	15
Leg press	3	12
	3	15
	3	12

Workout #3 (Friday): Biceps + Triceps + Abs

Exercises	Approaches	Repetitions
Barbell curl	3	12
Dips	3	maximum
Close-grip pull-ups	3	maximum
Close grip bench press	3	12
"Hammer" standing	3	15
Standing arm extension on a block	3	15
Twisting with body rotations	2	15
Reverse crunches	2	15

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Exercises	Approaches	Repetitions
Bench press	3	12
Upper pulley to chest	3	12
Dumbbell Bench Press	3	12
Bent-over barbell row	3	12
Crossovers on the upper blocks	3	15
	3	15
Twisting with body rotations	2	15

Workout #2 (Wednesday): Shoulders + Legs

Exercises	Approaches	Repetitions
Army press	3	12
Seated dumbbell press	3	12
	3	15
Leg press	3	12
	3	15

A training program is what a man needs to make his body perfect.

After all, the combination of exercises, frequency of exercises and even the number of repetitions are of enormous importance.

Let's look at several options for classes for men with different goals - for weight loss, for gaining muscle mass and with varying degrees of training.

Gym training program

To properly create a training plan in the gym, First you need to decide on your goal which is being persecuted. It could be:

• fight against excess weight;
• muscle building;
• increase in strength indicators;
• improvement of relief;
• maintaining the achieved form.

Choose only one direction. You shouldn’t spread yourself thin: if you set two goals, then neither of them will be fully achieved.

Warm-up

Warm-up without workout is healthier than workout without warm-up

Warm-up exercises warm up the joints, their lubrication improves, and as a result, less stress is placed on the cartilage. The tendons become more elastic and the risk of rupture is reduced. More force develops in the muscles.

Warming up without further training is more beneficial than training without warming up.

10 minutes are allotted for warming up. It is formed from the following components:

1. Running, jumping, working on cardio equipment - 4–5 minutes. The pulse should increase to 130-160 beats/min. This warms up the body as a whole.
2. Rotational movements, and the whole body is loaded, especially the spine, knees, shoulders. This allows you to prepare the joints.

Basic Workout Plan

The advantage of the “base” is that the largest number of muscles and joints are involved in the work.

Main basic exercises:

• squats using a barbell;
• bench press;
• deadlift.

Before drawing up a personal program, the athlete selects exercises, sorting them by muscle groups. Their number varies depending on the frequency of training. If you go to the gym twice a week, a dozen exercises are enough, five per session. This is enough to keep fit.

Then the exercises are distributed between workouts according to the following principle:

• muscle building workout(strengths): up to 3 groups are worked out (depending on the frequency of training), exercises are arranged in blocks - 2–3 per muscle group, another option is to train antagonist muscles in turn;
• excess weight: a small load on all muscles, load top and bottom in turn, the block principle is not used;
• relief study: both the first and second principles are possible, which depends on the characteristics of the body, the nature of the diet; exercises are performed in the same order as when gaining weight;
• form support: depends on how the form was acquired.

The duration of the basic training is 40 minutes, no longer. During this time, the athlete spends all testosterone.

Number of repetitions and approaches

This parameter especially affects the intensity of training. Approaches and repetitions, including in the warm-up, are distributed as follows (approaches/repetitions):

• for muscle growth: basic - 4-6/6-12, auxiliary - 3-4/10-15;
• increase in strength: basic - 4-7/2-6, auxiliary - 3/8-12;
• excess weight: 3-4/12-20;
• relief: 3-4/12-15.

For muscles to grow, they need stress.. Such stress is a change in repetitions of exercises (adding or reducing), increasing weight, changing the method of performing an exercise. Then the body does not have time to adapt to the stress. Another factor is replacing the exercises in the program with similar ones, then the same muscle groups begin to work differently. You should add unfamiliar movements to your workouts.

Stretching

This block is also performed before the start of training. Stretch:

• quadriceps;
• femoral biceps;
• outer, inner surface of the thigh;
• buttocks;
• small of the back;
• caviar.

Stretching is performed for 5 minutes, more rigid groups work twice as long.

Programs

For weight loss

The training is carried out in supersets. Exercises in pairs are performed one after another, then take a break for 2-3 minutes, and repeat the pair. When the initial level is mastered, the number of repetitions and sets is increased.

Workout number	Pair	Exercise	sets/repetitions
1st	1	Crunches on an incline gymnastic bench	3/12
			3/10
	2	Squats using a barbell (on the shoulders)	3/10
		Head pull, overhead block	3/10
	3	Standing chest press, standing position	3/10
		Lying leg curls on a lying machine	3/12
	4	from the gymnastics shop, behind	3/10
		Pulling with a barbell, standing position	3/12
2nd	1	Leg raises	3/10
		using dumbbells	3/10
	2	Lunges using dumbbells	3/10
		Block pull (horizontal)	3/10
	3	Barbell press, performed from behind the head while standing	3/10
		Leg extension performed on a machine	3/12
	4	Horizontal push-ups, performed with a wide grip	3/10
		Curling arms with weight (barbell), performed while standing	3/10
3rd	1	Crunches, performed while lying down	3/10
		Hyperextension	3/10
	2	Leg press	3/10
			3/10
	3	Rows from the upper block, performed with a narrow grip	3/10
		Bend over, place a barbell on your shoulders	3/10
	4	Stepping behind a bench using dumbbells	3/10
		Dumbbell raise, lying position	3/10

The program is accompanied by a diet.

To build muscle mass

Day, muscle group	Exercise	sets/repetitions
1st, legs and chest	Barbell squats, 60% of working weight	3/10
	Bench press	4/10
	Push-ups performed on parallel bars	3/12
	Incline Press	4/12
2nd	Rest
3rd, lats, biceps	Pull-ups performed with a wide grip	4/until tired
	Barbell row to the waist	4/12
	Deadlift using a T bar	3/12
	Hammers	4/12
4th	Rest
5th, leg and shoulder muscles	Barbell squats, 80% working weight	4/12
	Romanian deadlift	4/12
	Seated press	4/12
	Pull up to chin level	4/12
	swing to the sides	4/12
6th	Rest
7th, lats and chest	Bench press	4/8
	Press performed on an inclined plane	4/12
	Pull-ups performed with a wide grip	4/until tired
	Dumbbell row	4/12
	Lower block thrust	4/12
8th, 9th	Rest
10th, long dorsi muscles, triceps	Deadlift	5/8
	Shrugs	4/20
	Press (close grip)	4/12
	Standing French press	4/12
11th, 12th	Rest
13th, legs	Barbell squats, 100% working weight	4/10
	Leg press	4/12
	Romanian deadlift	3/12
	Lunges	3/12
	Calf raises	3/20
14th, 15th	Rest

For beginner athletes

Training for beginners accustoms the body to stress, allows you to build muscles and increase strength.

Day	Exercise	sets/reps
1st	Roman chair crunches	3/10
	Bends using a goat	3/10
	Sumo squats, a barbell is placed on the shoulders	4/12
	Seated bench press	4/12
	Chest rows from the upper block, performed with a wide grip	3/10
	Half-over with weight (barbell), performed with a wide grip while lying down	3/10
	Wrist flexion/extension	3/10
2nd	Leg raises on the horizontal bar	3/10
	Push-ups on a bench from behind	4/10
	Pull-ups performed with a narrow grip	3/10
	One-arm French press	3/10
	Curls with EZ bar	3/12
	Chest press, performed while sitting	3/12
	Shin performed in a standing machine	3/12
3rd	Back extension performed on a machine	3/10
	Crunches using the Roman chair machine	3/10
	Deadlift, performed with dumbbells	4/6
	Lunges with raised barbell	3/12
	Barbell press, performed standing or sitting from behind the head	4/8
	Swing forward using one dumbbell	3/10
	Lateral arm swings, from the lower block	3/10

For advanced athletes

after 2 years of constant exercise, muscle growth slows down

The difficulty in creating a program for such an athlete is that after the first or second year, muscle growth stops. Then they organize training according to a different principle. The program is built on the following principles:

1. High intensity.
2. The working weight is chosen so that you can complete the program with it.
3. The order of the described exercises changes in each new workout.
4. The muscles are worked with two basic and as many auxiliary exercises.
5. Between sets the athlete rests for about 3 minutes.

Day	Exercise	sets/reps
1st, chest muscles, biceps	Barbell press, performed lying down	3/6
	Same thing, dumbbells	3/8
	Press performed in the Hammer machine	3/12
	Raises with dumbbells, performed lying down	3/15
	Barbell curls, performed in a standing position	3/6
	EZ-bar biceps curls	3/8
	"Hammer"	3/12
	Arm curl using a block	3/12
2nd, leg and deltoid muscles	Leg press	3/6
	Lunges, performed with dumbbells in hands	3/8
	Extension of the lower limbs	3/10
	Leg Curl	3/10
	Army press	3/6
	Press using dumbbells, performed while sitting	3/8
	Inclined dumbbell flyes	3/10
	Reverse dilutions, use “peck-dec”	3/12
3rd, back muscles, triceps	Deadlift	3/6
	Weighted pull-ups	3/8
	Wide row, performed on the upper block	3/10
	Head Pull	3/12
	Push-ups performed on weighted parallel bars	3/6
	Press, prone position, close grip	3/8
	Arm extension with a dumbbell, performed from behind the head	3/10
	Same thing on the block	3/10

For legs and buttocks

To prevent the body from looking disproportionate, special programs are provided for pumping the leg and gluteal muscles. The training includes the following exercises:

Training is carried out 1–2 times a week.

Full program for 3 days

With regular training, this program will help bring the male body back to normal.

Day, muscle group	Exercises	Sets/reps
1st, chest muscles, abs, biceps	Barbell press, lying position	3/10
	Dumbbell press, performed lying on a horizontal or inclined surface	3/10
	Horizontal push-ups	3/10
	Barbell curl, standing position	3/10
	Dumbbell curls, performed lying or standing	3/10
	Pelvic lift, lying position	3/10
2nd, shoulder girdle, leg muscles	Squats using a barbell placed on the shoulders	3/10
	Leg press performed in a machine	3/10
	Leg extensions, performed while sitting	3/10
	Leg curl, performed lying down	3/10
	Calf raise	3/10
	Barbell press, performed sitting or standing	3/10
	Dumbbell press, take a standing or sitting position	3/10
3rd, back muscles, abs, triceps	Sumo	3/10
	Pull-up on the horizontal bar	3/10
	Block pull up to waist height	3/10
	Hyperextension (reverse)	3/10
	French press, performed in a prone position	3/10
	Extension of arms on a block	3/10
	Lifting the body, lying down	3/10

Traditionally, they warm up first and stretch at the end.

Split training

These workouts involve working individual muscle groups on different days. They are associated with a high level of stress. Here's a four-day split for an experienced athlete.

Day	What muscles	Exercises	sets/repetitions
Monday	Breasts	Decline Barbell Press	4/6
		Same thing, dumbbells	4/6
		Horizontal push-ups	4/6
Tuesday	Back muscles	Deadlift	sets of 10-8-6-3 reps
		Linkage	4/6
		Head Pull	4/6
		Horizontal thrust	4/6
Thursday	Shoulders, arms	Press, performed sitting, from behind the head with a barbell or dumbbells	4/6
		Retraction of arms with dumbbells to the side	4/6
		Barbell curl	4/6
		Press (narrow grip)	4/6
Friday	Legs	Squats performed with a barbell	4/6
		Leg press	4/6
		Leg extension, performed while sitting	4/6
		Calves, standing	4/15
		Same thing when sitting	4/15

How long to study?

The lesson plan is adjusted every few months

Designing a workout is not an easy process. It requires adjustments, which are carried out after 1-2 months, in order to know the strengths and weaknesses of the athlete. Some exercises may not only not produce results, but also have the opposite effect.

Depending on the level of training, the body gets used to the program in different ways:

• for beginners - 10–18 weeks;
• for those who have been practicing for more than a year - in 8–10 weeks;
• for experienced athletes - in 4–6 weeks.

If there is a need to change the training program, then they change not only the strength, but also.

With a constant frequency of loads and following the recommendations of trainers, the first results appear within 1.5–2 months. But it is important to consider that different muscles develop differently. For example, it is more difficult to pump up abs than arm muscles.

Also, the effectiveness depends on the method of nutrition. Food should contain a sufficient amount of protein, which is the building material for muscles.

When dreaming of muscles of steel, you should not hope for a miracle that will happen overnight. To achieve what you want, a novice athlete needs to stock up on time, maximum concentration and motivation.

Are you determined? Then let’s begin our step-by-step introduction to the topic “How to create a training program for a beginner.”

The essence of the program for beginners

The tasks of beginners who first cross the threshold of the gym are similar. Guys want to improve, become better, have a healthy and attractive appearance.

In more detail, the essence of any training program for beginners is:

• development of general training ability - the body's endurance during training, the ability to quickly recover after exercise;
• improving muscle coordination, training exercise techniques;
• increasing efficiency - increasing the volume of the program;
• increasing strength indicators.

As the novice athlete achieves these goals, he approaches others - gaining muscle mass, burning fat, improving overall health.

How to write a program correctly

The most effective training program will be one based on the individual characteristics of the beginner.

When selecting exercises for a beginning athlete, it is necessary to take into account 3 main factors:

1. Age. This factor determines the list of acceptable exercises. For example, it is better for a 16-year-old teenager to refrain from performing heavy deadlifts.
2. Health status. A person suffering from varicose veins should reduce the load on their legs.
3. Regime and lifestyle. When creating a program for an office manager and a loader at a factory, different approaches are needed.

Training schedule

The training program for a beginning athlete looks something like this:

Day of the week	Week #1	Week #2
Monday	A	B
Tuesday	rest	rest
Wednesday	B	A
Thursday	rest	rest
Friday	A	B
Weekend	rest	rest

Training takes place on Monday, Wednesday and Friday - three times a week. The two types of training alternate every other time. This schedule of training in the gym is the most optimal: the muscles are well pumped during the workout and have time to recover after the load.

What muscles can you train in one workout?

Here is the most common and logical option:

The main muscle groups are distributed by day. To each large group, small muscle groups are added that take part in the main training (excluding training of the shoulders and legs). It's simple: let's take chest training, which includes exercises based on pushing (squeezing) weight away from the chest. This function is performed by the triceps, which should be trained together with the pectoral muscles.

We adhere to the same principle when planning a back and biceps workout. The shoulders are not involved in pumping the legs, but Friday is the most convenient day to ensure a high-quality load on the deltoids.

The above program should not be taken as a postulate and there is an alternative plan for training muscle groups. As follows:

This option is less popular. Its supporters consider it pointless to train a secondary muscle after it has already been involved in working out the main muscle groups. Therefore, biceps and triceps have moved in the table.

The third and no less effective training option for beginners: working out all the main muscle groups in one workout. This plan is the most energy-intensive and is not suitable for everyone.

Where to start training

The beginning of any workout involves a warm-up.

A cardio machine is perfect for these purposes. Beginners should prefer an exercise bike. Cardio warm-up usually takes 5-10 minutes.

Then move on to swings, body turns, and pull-ups to the sides. Everyone remembers this warm-up from their school days: we start with the neck, then the shoulder joint, elbow, and wrist.

It is especially worth paying attention to the lower back - this area of ​​the body bears the main load during the training process. Bend to the sides, bend back, stretch to the side, do crunches, rotate your torso. We finish the warm-up - rotate our hips, work our knees and feet.

Training program for beginners

The above programs can serve as an excellent guide for a novice athlete. However, before starting classes, it is necessary to adjust the material based on individual characteristics (age, health, lifestyle, etc.).

Split training program for beginners

A three-day split for a beginner might look like this:

Monday (back muscles, biceps)
Warm-up	5-10 minutes
Deadlift	2 sets of 8 times
Bent-over barbell row	3 sets to the maximum
Biceps curl (with barbell)	2 sets of 12 times
Abs workout	3 sets to the maximum
Stretching	5 minutes
Wednesday (pectoral muscles, triceps)
Warm-up	5-10 minutes
Bench press with wide arms	5 sets of 5 times
Bench press with narrow arm position	2 sets of 12 times
French press	3 sets of 12 times
Abs workout	3 failure sets
Friday (legs and shoulders)
Squats	3 sets of 6 times
Leg press in the simulator	2 sets of 18 reps
Seated calf raise	3 sets of 15 times
Dumbbell raises	2 sets of 12 times
Army press	3 sets of 8 times
Stretching	5 minutes

After Friday, the body needs rest for 2 days. This type of training can be continued for several months, over time becoming familiar with the new principles of training.

Circuit training with machines for beginners

Circuit training in the gym is the best option for a beginner. Among the obvious advantages of such activities:

• the ability to master exercises from the point of view of the technicality of their implementation;
• gradual adjustment of mental-muscular coordination;
• high-quality preparation of muscles for more significant loads.

With this type of training, the fitness trainer usually adheres to the “big to small” principle. However, if you believe in practice, not every beginner has enough energy and physical endurance to work out other muscle groups after heavy exercises on the lower part.

The most favorable option for circuit training for a beginning athlete is as follows:

1. After a five-minute warm-up, we completely perform the first exercise on the back muscles (in 2-3 sets of 12-15 repetitions). Having completed one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 repetitions). Then we move on to the shoulders and continue according to the same principle. This way you can train for the first two weeks.
2. With the beginning of the third week, we add one more exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises on the back muscles (in 2-3 sets), we begin working on the chest. We don’t rush with the legs: we leave one previous exercise (squat or bench press). The same applies to small muscles - we perform one exercise each for biceps, triceps and shoulders.

Cardio workout for beginners

For a beginning athlete, it is important to perform a block of exercises that would allow evenly loading all areas of the body. This goal is perfectly achieved by doing aerobics and dancing. In the process of performing a specific element, you should maintain tension in those muscle groups that are currently tense - this will increase the effectiveness of the exercises.

A cardio training complex for a beginner may include the following exercises:

1. Run in place. We grab our hips with our heels.
2. Jumping (legs spread/closed). You can also use your hands, simulating the rotation of a jump rope.
3. "Jumping jack" - wide jumps. At the same time we raise our hands.
4. Running with high hips.
5. "Mill".
6. Leg-scissor jumps. We jump up and change legs in a forward and backward direction. We press our hands to the body.
7. "Pendulum". The body is vertical to the floor, hands are pressed to the shoulders, one of the legs is supporting, the other is moved to the side. Alternately change the emphasis on the leg.
8. Feet together, jump to the sides.
9. Let's box.
10. We squat deeply, our back is straight, we throw our arms out in front of us.

A beginner should give preference to such cardio training during the first two months. After this, you can connect running in the fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.

How long to rest between sets

It is recommended to rest 90-120 seconds between sets. However, this is not a postulate! If, after performing the next exercise, your heart beats in your ears, you find it difficult to breathe, or your rapid pulse has not recovered within this allotted time, you can safely increase the rest period between approaches.

How to Make a Workout Program Work

To achieve this goal, a beginner should adhere to the following rules during training:

1. We focus on the form of execution. First, we determine our working weight, which will allow us to perform the exercise in the proper form (technically). After confidently completing the entire volume of exercises, you can move on to a gradual progression of working weights.
2. We perform all the sets and progress in loads. We are talking about volume-strength progress, which involves a consistent increase in load while maintaining the technique and numerical parameter of the exercise.
3. We follow the plan and don’t experiment.

By following these three principles in the gym, a beginner can rightly count on good athletic results.

Do you need a trainer?

If it were not for the issue of price, most beginners would end up training in a gym with a personal trainer. There are several reasons for this and they are quite objective:

• training with a trainer gives beginners confidence. After all, many beginning athletes are shy, suffer from complexes, and experience a feeling of fear;
• the coach helps the beginner avoid unpleasant situations. Injury in the gym can be caused by an incorrect assessment of one’s own strength, violation of the technique of performing an exercise, and inability to use exercise equipment and equipment;
• The trainer is able to create an individual training program for the client. At the same time, the professional takes into account the beginner’s current level of physical fitness, his goals, wishes, and body characteristics;
• the coach, observing the client from the side, can point out to the novice athlete a mistake, teach the correct technique or make the necessary amendments to the program;
• according to statistics, with a coach, a beginner achieves good, sometimes excellent results much faster;
• a coach motivates a beginning athlete, sets him up for training, supports him, and prepares him for future success.

However, to answer the question “Do I need a coach?” Each aspiring athlete must independently weigh the pros and cons, take into account his recent relationship with the sport and evaluate his own internal state.

The following training programs for beginner athletes can serve as decent models when creating an individual program. The choice of exercises, number of repetitions, sets and pace of exercise are selected taking into account the individual characteristics of the body.

Regardless of the type of training and training regimen, it is important not to be guided by three basic principles aimed at mastering technique, progressing in working weights, following a plan and not experimenting. Such an approach will not only prevent the development of unpleasant situations, but also ensure the achievement of the set goal, no matter how unattainable it may seem.

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