How to start and keep working out
There are many great reasons to start working out, from improving mood, energy, health, and sleep to reducing depression, anxiety, and stress. Whatever your fitness level—even if you’ve never gotten into the gym a day in your life—it is possible to start today and get in shape within a few months.
There is no shortcut to fitness. You only need to start today. You can find a gym close to where you live or work, or buy some basic gym equipment to use at home while following a routine online or with a personal trainer. As a beginner, it's wise to engage a fitness professional or certified gym instructor during your first few workouts. To sustain the benefits of working out, you will need to keep exercising regularly, so this is the best time to create a schedule or set goals to guide you.
Workout terms you need to know
Reps. Reps are short for repetitions. A rep is the number of times you perform an exercise in your workout. Each rep involves three stages of muscle action: lengthening, a short pause, and shortening.
According to the American Council on Exercise, you should perform your reps up to a moment of muscular fatigue. This means that the muscle is not capable of performing one more rep. It also ensures that the fibers responsible for moving that muscle have all been engaged.Sets. A set is how many rounds of reps you do.
Types of workouts at the gym
Since no single type of fitness training provides everything your body needs, ask your instructor how to switch between the following:
- Strength training
- Aerobic training
- Balance and stability training
- Coordination and agility training
- Flexibility and mobility training
Beginner’s workout routine for females
Weight training in females helps them become stronger, leaner, and more toned. Some exercises to get you started in weight training include:
- Plank (30 seconds x 3 sets)
- Full/kneeling push-ups (10 reps x 3 sets)
- Bodyweight lunges (10 reps x 3 sets)
- Seated shoulder press (10 reps x 3 sets)
- Seated leg press (10 reps x 3 sets)
- Close grip lat pulldown (10 reps x 3 sets)
- Leg raises (10 reps x 3 sets)
Beginner’s workout routine for males
Although it is a full-body beginner workout, this routine has an extra focus on the arms and core. To get started, do the following gym exercises:
- Reverse crunches (10 reps x 4 sets)
- Seated chest press (10 reps x 4 sets)
- Close grip triceps push-ups (10 reps x 4 sets)
- Dumbbell bicep curls (10 reps x 4 sets)
- Seated rows (10 reps x 4 sets)
- Wide grip lat pulldown (10 reps x 4 sets)
- Dumbbell seated shoulder press (10 reps x 4 sets)
- Seated leg press (10 reps x 4 sets)
- Cable rotations/twists (10 reps x 4 sets)
How much weight should you lift?
The number of reps for an exercise is inversely related to the amount of weight you use. This means that the number of repetitions you are able to perform decreases as the amount of weight goes up. As a result, higher-intensity loads can only be performed for a few reps, while lower-intensity loads can be moved for more repetitions before achieving muscular fatigue. More reps at a lower weight will improve your endurance, while fewer reps at a higher weight will build your muscle mass.
The amount of weight you should lift also depends on how your muscles adapt. Aim to start with weights that are not too light or too heavy. A good weight should allow you to complete a full set of 12 to 15 repetitions.
The following things can help you get the most out of your workouts.
Watch what you eat. What you eat before and after exercise can help with performance and recovery. It's also important to match your workout needs with the right diet. Although you will not have to eat any special foods, your instructor may ask you to adopt some changes, like increasing your protein intake if you’re training to gain muscle. If you’re working out to lose fat, it will be best to consult your fitness instructor before following any meal plans.
Take your job into consideration. It is possible to stay fit even on a busy schedule. Finding time to weave some exercise into your schedule may seem like a challenge, but it comes down to such simple things as standing and stretching whenever you’re taking a break. You can also shop around for small workout equipment that you can have at your desk to use whenever you can. Being busy should never keep you from starting or keeping up with an exercise routine.
Warm up properly. Before you start training, it's important to warm your body up. It helps to raise your body temperature and increase blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Anything that involves you not standing still will do. You can walk to the gym to get your heart rate up and ready for the real workout. Stretching may help you do better in some activities by allowing your joints to move through their full range of motion, but only stretch after you are already warmed up. Other warming-up movements include lunges and simple yoga movements.
Cool down after working out. It’s easy to forget to give your body time to rest if you’re busy. However, cooling down is as important as warming up. To cool down, continue exercising for five minutes or so but at a reduced intensity and slower pace.
A little soreness after working out is normal, especially if you're a beginner. It happens because your muscle fibers have to break down during exercise and repair themselves thereafter, which is the process that makes them larger and stronger.
- Kids With Autism Face Higher Odds of Vision Issues, But Many Don't Get Screened
- Mental Health Woes Double Women's Odds for Cervical Cancer
- Million-Person Study Finds Genes Common to Many Addiction Disorders
- Too Much Social Media Could Raise Risk for Eating Disorders
- Weaker Bones, Weakening Brain? Study Makes the Connection
- More Health News »
Health Solutions From Our Sponsors
American College of Sports Medicine: "PROTEIN INTAKE FOR OPTIMAL MUSCLE MAINTENANCE."
The American Council on Exercise: "How Many Reps Should You Be Doing?"
Live Strong: "The 5 Types of Fitness Training You Need in Your Routine,” “How Much I Should Lift in Dumbbells?"
Mayo Clinic: "Aerobic exercise: How to warm up and cool down."
National Kidney Foundation: "Understanding Muscle Soreness – How Much is Too Much?"
Nuffield Health: "Gym workouts for beginners."
Top What Is a Good Gym Routine for Beginners Related Articles
10 Best Shoulder Exercises for Your Home WorkoutThe shoulder is made of two joints. One joint is between the shoulder blade (scapula) and collar bone (clavicle) called the acromioclavicular joint. The other joint is a type of ball and socket joint between the upper end of the bone of the arm (humerus) and shoulder blade. There are 10 shoulder exercises that you can easily include as a part of your home workout.
7 Risky ExercisesWorking out is supposed to make you healthier--but some exercises can leave your body at risk of pain or injury. Some exercises are simply ineffective.Ditch these seven moves and learn healthier alternatives.
How to Build a Better ButtWant a rear view that kicks butt? Discover the right exercises, cardio, and style choices that can help in the quest for the perfect butt.
Can I Do a Full-body Workout Every Day?A full-body workout means many groups of muscles are working at once. This helps to achieve greater workout results from a lesser number of exercises.
How Many Days a Week Should You Not Workout?Working out is key to staying fit and healthy, but people sometimes overdo it. Research shows that most adults should take one or two full rest days every week. The exact number of recommended rest days depends on a range of factors like your age and activity levels.
Men's Muscle-BuildingWant bulging biceps and a bigger chest? Our experts demonstrate the right moves to help men build bigger muscles with just two efficient workouts each week.
RA Friendly ExercisesRegular exercise boosts fitness and helps reverse joint stiffness for people with rheumatoid arthritis (RA). WebMD demonstrates helpful exercises to get you started.
What Are the Benefits of Leg Workout?Legs are the pillars for a healthy body and training them should be a top priority for overall physique and health. There are 12 common benefits of having strong legs.
What Is a Tabata Workout?Tabata is a high-intensity workout protocol that has both fitness and weight-loss benefits. It is also a very short workout. It is a combination of CrossFit and circuit training. The training is named after the Japanese physician and researcher Dr. Izumi Tabata who invented it.
What Is the Best Workout for Abs?A strong, well-toned core is not just aesthetically appealing, it is also essential for overall physical fitness. Abs form an important component of the core along with the muscles of the back and pelvis. Strong abs help maintain a good posture. They also help move around, bend over and perform everyday tasks.
What Is the Best Workout for Legs?Exercises that strengthen the legs benefits not just the legs but the whole body. These exercises help burn calories, reduce cholesterol, reduce the risk of diabetes, hypertension (high blood pressure), and arthritis
What Is the Best Workout for the Upper Body?Your upper body is grouped into the muscles that support the upper spine and shoulder blade and the muscles of the hands, forearms, upper arm, and shoulder. Upper body workouts strengthen your arms, shoulders, and back, helping you achieve a good posture and co-ordination. Having a strong upper body improves your flexibility and range of motion and is also aesthetically appealing.
What Leg Workouts Can I Do at Home?Exercises that help tone the legs benefit the legs, the spine as well as the other body parts. These exercises help burn calories, reduce cholesterol, and reduce the risk of diabetes, high blood pressure (hypertension), and arthritis.