Strength Training at Gym for beginners

Posted by Amos Fred on October 1st, 2019

Being healthy and fit is the most important requirement of our lives, and there is no better way to begin this than a gym. The thought of joining a gym and working out can be quite overwhelming once you are getting started, but with proper training and routine, you will be able to overcome the biggest barrier of ‘beginning’. Here is a simple beginner strength workout plan that will help you survive your initial days in the gym and will also help you perform better in the future.

Make sure you are beginning the steps with the minimum weight while your concentration is fixed more on the exercise and form. In the beginning, you must always be lenient on your body and try not to exceed your body’s limits so much that you are unable to get out of bed the next morning. You only need to wake up those sleeping muscles while getting ready to work them at a slow pace.

• Proper Warmup

Start your day with a light 5 to 7 minute warm-up on a recumbent bike that is meant to wake up your leg and calf muscles along with your cardio aspects. This small exercise will kick start the process of your vigorous activity and help you stay active later. After your warm-up, you should proceed to your first easy exercise that is the Leg Press Exercise. You should do at least 2 sets of 10 repetitions each of this exercise. Keep in mind that your feet should be a little wider than shoulder-width apart. This exercise is meant for your leg and calf muscles to expand and gain cautious activity. As you go in, try not to push yourself out too fast, rather, take some time before returning to your original position. Keep your focus on building the strength of your muscles and not on how fast you can finish the exercise. Rest a little after one set and then repeat the process.

• Step-up exercises

For the next exercise, you need to perform 2 sets of 10 Step-up. It is better if you perform this exercise with the help of some risers if your gym has the equipment for your facility. Set the risers about 6 inches high and then start your workout. Maintain your balance as you step up and try not to rush. Rest a little after you do this with one leg and then repeat the same with the other. Then go over and do the whole workout once again to finish two sets.

You can also do a water rowing exercise that is great for your calf muscles. You can easily get the machine where they put up waterrower for sale.

• Seated Row Machine

Next exercise is a Seated Row Machine on which you have to do 2 sets of 10 exercises. You can use both your arms together if you want or move them one by one, but the focus should be mostly on your shoulder blades. Also, make sure your chest is touching the front pad of the machine. As you pull the bars closer, make sure you put all your energy and focus on your shoulder blades.

• Finish off with Triceps & Crunches

An exercise of Tricep push-down is generally important for strength training. Here you need to perform 1 set of 20 push-downs, to begin with.

Lastly, finish off your workout with some crunches and another set of any cardio exercise that you like, and you are done with your first day at the gym.