FREE Beginner Friendly Gym Program To Try in 2024

Before we begin

When starting a gym program, it’s crucial to find a plan that’s tailored to beginners. A good beginner program should focus on building foundational strength, improving overall fitness, and gradually increasing intensity to avoid injury. Look for routines that cover all major muscle groups, incorporate both strength training and cardio, and emphasize proper form. It’s also important to have clear instructions on reps, sets, and how to calculate the appropriate weight to use for each exercise. Consistency and patience are key; progress might be slow initially, but with dedication, you’ll see improvements. Remember to listen to your body and adjust as needed.

What Is My One Repetition Maximum?

Some workout plans structure reps and sets based on percentages. These percentages are determined by knowing your one rep max or the maximum amount of weight a person can lift for a single repetition of an exercise. To determine your 100% or 1 Rep Max (1RM), start with a weight you can lift comfortably for 6-10 reps. Gradually increase the weight over sessions until you find a weight you can only lift once with proper form. This is your 1RM, and it helps in understanding your Relative Perceived Exertion (RPE), which is a scale used to measure exercise intensity.

Beginner Program

Here’s a basic one-week structure: always remember to start with light weights and empty barbells to get the technique down first.

Day 1: Lower Body Strength

• Squats: 3 sets x 8 reps (your first set should start when the reps begin to feel challenging)
• Leg Press: 3 sets x 10 reps
• Lunges: 3 sets x 12 reps per leg
• Calf Raises: 3 sets x 15 reps

Day 2: Upper Body Push

• Bench Press: 3 sets x 8 reps
• Overhead Dumbbell Press: 3 sets x 10 reps
• Tricep Dips: 3 sets x 12 reps
• Push-ups: 3 sets x as many reps as possible

Day 3: Rest or Light Cardio

Day 4: Upper Body Pull

• Pull-ups/Assisted Pull-ups: 3 sets x 6-8 reps
• Dumbell Bent Over Rows: 3 sets x 10 reps
• Dumbell Bicep Curls: 3 sets x 12 reps
• Face Pulls: 3 sets x 15 reps

Day 5: Full Body & Core

• Barbell Deadlifts: 3 sets x 8 reps
• Plank: 3 x 1 min
• Russian Twists: 3 sets x 15 reps per side
• Mountain Climbers: 3 sets x 30 seconds

Days 6 & 7: Rest or Active Recovery

If you are unsure what some of these movements are, here are a few links to help you feel more prepared.

1. How to Do a Deadlift: Proper Form, Variations, and Common Mistakes
2. How to Do a Squat (and Why They’re So Good for You)
3. A Beginner’s Guide to the Bench Press
4. How to Do Lunges Correctly: A Beginner’s Guide
5. How to Do Biceps Curls: Proper Form, Variations, and Common Mistakes
6. How to Do a Bent-Over Dumbbell Row: Proper Form, Variations, and Common Mistakes

Remember, the key is progression and consistency. As you get stronger, gradually increase the weights or reps. Always prioritize good form to avoid injuries. If you have any questions or need personalized advice, feel free to reach out in the comments section. We’re here to guide and support you in your fitness journey!