Gym Workouts for Beginners — Strength Training

There’s nothing quite like taking the first step of your fitness journey. Whether you’re looking for a life-changing transformation or want to hit a specific goal, strength training can help you get there. As your body gets stronger, you also gain the ability and skill to perform advanced exercises. But before we get there, it’s important to understand the available options, especially for those looking for gym workouts for beginners.

At Gold’s Gym, we believe strength training is one of the best places to begin. Studies also show that strength training helps increase lean mass and improve muscle strength.

However, we understand that getting started can be tricky—packing a gym bag, choosing specific exercises, and staying motivated can be a lot to take in, especially for beginners. That’s why we put together this guide on beginner workouts to do at the gym.

Read on for our expert advice, step-by-step instructions, and top tips for maintaining long-term motivation.

Note: If you have an existing health condition, please consult a physician before starting a new exercise routine.

Why Strength Training is Essential for Gym Beginners

We believe that strength training is an essential component of gym workouts for beginners. But we aren’t just speaking from personal experience. Here are some of the proven potential benefits of strength training:

• A study found that strength training 2–3 times per week can help women live longer and lower their risk of heart disease.
• The American Heart Association recommends strength training twice a week or more because it can strengthen the bones, tendons, and muscles.
• According to the Mayo Clinic, lean muscle mass naturally diminishes with age, but strength training can help maintain and enhance the muscles.
• Another study by Harvard School of Public Health found that just one hour of weekly strength training can help lower one’s risk of cancer and heart disease by 10–20%.

How to Start at the Gym: Expert Tips for Beginners

Before we jump into our favorite gym workouts for beginners, it’s important to discuss preparation. Getting your training started takes more than motivation. It also requires thoughtful planning and a solid routine.

Getting a safe, effective workout is a bigger challenge for those without a plan. Avoid the stress and maintain your momentum with these expert tips from the Gold’s Gym team.

What to Bring to the Gym

Here’s our quick checklist of gym essentials for beginners:

• Refillable water bottle
• Sweat towel
• Workout shoes
• Change of clothes
• Headphones
• Lock (if using a locker)
• Healthy snacks
• Deodorant

As you figure out the best time of day to train and the types of workouts you prefer, these are good options to toss in your bag too:

• Protein powder
• Fitness tracker
• Resistance bands
• Body wash
• Shampoo
• Face wash

Preparing for Your First Workout

One of the questions our physical trainers often hear is how to start at the gym. The old saying is true in this case—if you fail to plan, you’re planning to fail.

The first step is physical preparation. Putting together a gym bag like we described earlier is a big part of being physically prepared for your first workout.

Give your body the energy it needs to perform. Make sure you get a good night’s sleep before every workout. Eating healthy carbohydrates 1-3 hours before a workout will give the body the fuel it needs to perform during training. Skipping meals before the gym is like trying to drive a car without fuel.

Next, mental preparation is just as important as being physically prepared. Try not to stress over things you can’t control, like hitting traffic on the way to the gym. Focus on the fact that you’re committed to getting stronger and prioritizing your fitness.

Positive self-talk before a workout can go a long way, too! Studies show that positive self-talk can help enhance performance. So, set yourself up for success! Even a sticky note on your dashboard with a few words of encouragement can help ease you into the go-getter mentality needed for effective training.

Strength Training: Beginner Gym Workout Plan

With your prep complete, you’re ready to tackle gym workouts for beginners. But knowing where to start and how many exercises to do can feel overwhelming as a newbie.

Never fear—our team of physical trainers at Gold’s Gym put together a workout plan custom-tailored to beginners. First, let’s cover how often you’ll train each week:

• Day 1 – Exercise
• Day 2 – Rest
• Day 3 – Exercise
• Day 4 – Rest
• Day 5 – Exercise
• Day 6 – Rest
• Day 7 – Optional light activity (such as walking or stretching)

Next, here’s what the flow of each workout will look like:

1. Warm-up (5 minutes)
2. Squats
3. Push-ups
4. Bent-over dumbbell rows
5. Planks
6. Dumbbell shoulder presses
7. Lunges
8. Glute bridges
9. Cool-down (5 minutes)

Excluding the warm-up and cool-down, aim for 2–3 sets of each exercise, and 8–12 reps per set. Rest for 60–90 seconds between sets.

Finally, here’s a breakdown of every single exercise in this workout:

Warm-up

Targeted muscles: Full body.

Instructions: Spend 5 minutes doing light cardio (think a fast walk or a light jog). You can also do dynamic stretches like arm circles and leg swings for 5 minutes.

Tips: You aren’t trying to exert yourself here. The goal of a warm-up is to ease into getting active, which can help prevent injuries, according to experts.

Squats

Targeted muscles: Glutes, hamstrings, and quads.

Instructions: Stand with feet shoulder-width apart. Begin lowering down as if you were going to sit in a chair. Keep your chest up and knees behind your toes. Lower until your thighs are parallel to the ground.

Tips: Don’t use any added weight when you’re starting out. Once you’ve mastered the proper form, consider adding dumbbells or a kettlebell.

Push-ups

Targeted muscles: Chest, shoulders, triceps, and core.

Instructions: Start on all fours. Straighten your legs behind you and balance on your toes. Your hands should be just barely wider than shoulder-width apart. With your core tight and back straight, bend your arms to lower towards the floor. Then push back up to where you started.

Tips: Traditional push-ups can be hard for beginners. Feel free to start by doing push-ups on your knees or against a wall instead of the floor until you’re more comfortable.

Bent-over dumbbell rows

Targeted muscles: Back and biceps.

Instructions: Stand with feet shoulder-width apart and hinge forward at your hips. Keep your back straight. With your arms extended straight down and a dumbbell in each hand, use your shoulders to pull towards your hips and lower back down—much like rowing a canoe.

Tips: Keep your elbows close to your body. With every rep, imagine pinching a pen or pencil between your shoulder blades. Your shoulders should be doing most of the work here.

Planks

Targeted muscles: Core and shoulders.

Instructions: Start in a push-up position. Lower down slightly so your forearms are flat on the ground instead of your hands. Tighten your core, straighten your back, and maintain this “wooden plank” position.

Tips: Aim for 20 – 30 seconds per set with this exercise. You’re holding the position, not doing reps. As you get stronger, you can push yourself to hold the pose longer.

Dumbbell shoulder presses

Targeted muscles: Shoulders and triceps.

Instructions: You can sit or stand. Take a dumbbell in each hand and bring each to rest lightly on your shoulders. With palms facing forward, lift and press the weights upwards until your arms fully extend. Lower back to the starting position.

Tips: Keep your core tight and engaged. You don’t want your back to arch and overcompensate here.

Lunges

Targeted muscles: Quads, hamstrings, and glutes.

Instructions: Stand with your feet together. Step forward with your right leg and lower your hips until both knees are bent at about 90 degrees. Return to standing and repeat on the other side.

Tips: Your back knee should never contact the floor. Your front knee should always be straight above your ankle, never extended further beyond.

Glute bridges

Targeted muscles: Glutes, lower back, and hamstrings.

Instructions: Lie on your back with knees bent and feet flat on the floor, about hip-width apart. Your arms should be at your sides, palms resting on the floor. Lift your hips by squeezing your glutes, but keep your feet on the ground. Hold for several seconds, then you can lower back down.

Tips: Your shoulders and head need to stay on the floor throughout this exercise. As you get stronger, you can add a dumbbell over your hips for more resistance.

Cool-down

Targeted muscles: Full body.

Instructions: Spend 5 minutes slowing your heart rate down by walking on the treadmill or doing static stretches. If you stretch, be sure to focus on all areas of your body—not just the ones that feel sore.

Tips: Take deep, slow breaths as you cool down. This helps oxygen flow to your sore muscles and release any tension from the workout.

Strength training is one of our favorite gym workouts for beginners because it targets all the major muscle groups in the body without overloading any one specific area. Plus, it’s highly customizable as you get stronger—just add more weight or reps!

Note: The exercises suggested in this guide are geared towards healthy individuals. Always consult your doctor before beginning any new fitness regimen.

Gym for Beginners: Common Mistakes to Avoid

We can’t share tips for gym beginners without discussing common mistakes. Try to check in with yourself before, during, and after each workout to make sure you aren’t forming these bad habits:

• Overtraining – Research shows that when you don’t let your body rest between workouts, you’re at risk of injury, fatigue, and declining performance.
• Improper form – No matter the exercise, there’s a right way and a wrong way to do it. Work with one of our trainers or use a large mirror to make sure you’re performing each motion correctly.
• Skipping warm-ups and cool-downs – Experts say these steps are necessary to minimize the risk of injury and maximize the range of motion.
• Never changing your workouts – While the workout we shared above is a great full-body workout, it’s just the tip of the iceberg. As you set new fitness goals, work with a trainer to choose appropriate exercises.

How to Stay Motivated as a Beginner in the Gym

Let’s get one thing clear—your mindset plays a huge role in reaching your fitness goals. If you can’t keep yourself motivated, you’ll struggle to meet your goals on time.

But don’t stress. Our trainers have some tried-and-true tips to help you stay consistent:

• Own it – Gym workouts for beginners are just the first step in your fitness journey! Don’t feel bad for being new—be proud for showing up and remember everyone was once exactly where you are now.
• Keep it real – One study found it can take 10 to 18 gym sessions before you see significant results. Be patient and stay focused—Rome wasn’t built in a day!
• Ask for help – Never, ever be afraid to ask one of our trainers how to do an exercise or use a piece of equipment. The more you know, the more empowered you’ll feel to keep working towards your goals.

Conclusion: Starting Your Gym Journey with Confidence

Everyone starts somewhere… The key is to focus on your goals and progress—try not to compare yourself to someone who’s months or years ahead of you.

Anytime you feel overwhelmed or low on motivation, revisit this article. Use the tips and advice to renew your motivation and keep pushing forward.

For maximum accountability, join your local Gold’s Gym! Our passionate physical trainers are here to support you and answer questions about gym workouts for beginners every single day. Don’t delay—start your gym journey with us today!