First off, congratulations on taking initiative and researching what sort of beginner workouts are out there. Getting started is always tough but you’ve already accomplished the first step by deciding to get yourself back in shape. Beginner workouts – while simplistic – should still be designed with the goal of pushing the trainee to new heights with their physical fitness. Whether I’m designing a program for a professional athlete or designing one of my beginner workouts for someone just getting started – the training principals remain the same.
So, without further ado, here’s just one of my beginner workouts for you to try. The goal with this specific program is to get you used to some basic movements while burning fat and adding some muscle in the process. This beginner workout is to be performed in a fully equipped fitness facility.
Beginner Workouts: Exercise #1 – Leg Press Machine (Upright or Angled)
- Perform 3 sets of 10-12 repetitions
- Rest 60-90 seconds in between sets
Beginner Workouts: Exercise #2 – Seated Chest Press Machine
- Perform 3 sets of 10-12 repetitions
- Rest 60 seconds in between sets
Beginner Workouts: Exercise #3 – Seated Row Machine
- Perform 3 sets of 10-12 repetitions
- Rest 60 seconds in between sets
Beginner Workouts: Exercise #4 – Machine Crunches
- Perform 3 sets of 20 repetitions
- Rest 30 seconds in between sets
Beginner Workouts: Exercise #5 – Low Back Extensions (Machine)
- Perform 3 sets of 12-15 repetitions
- Rest 45 seconds in between sets
There you have it! I recommend you print this article off and bring it with you the next time you head into the gym. Whether you’re looking to lose fat or gain muscle – or perhaps both – this workout will certainly serve as a perfect start.
Nutrition Considerations
You also have to keep in mind that your workouts are only 1 piece of the puzzle so to speak. Regardless of your training goal, your eating habits play a major role in your success. If you want to lose weight, if you want to gain muscle – whatever you want to do, the results are dependant on your nutrition.
So what do you start? This is where beginners seem to get lost. Well, my first piece of advice is to eat frequently. If you’re trying to lose weight, then eat frequent, yet small portions of nutrient dense foods. Doing so will help ensure that you’re metabolism (the rate at which you burn calories) stays revved up. Think of it like throwing wood into a fire.
If you’re training to gain muscle, the benefits of eating frequently should be quite obvious. Just as the only way to lose weight is to create a calorie deficit (burn more calories than you ingest), the only way to gain weight is to create a calorie surplus (ingest more calories than you burn).
Of course, the quality of the food you’re eating is extremely important. You’re not just trying to stuff your face with junk food here. For both fat loss and muscle gain – the guidelines are similar. Here they are..
- High Protein
- Carboyhdrates that rank between low and medium on the glycemic index
- Healthy, unsaturated fats
Also, you really want to stay away from processed foods as much as you can. Organic, natural foods are the way to go!
That about wraps it up for now. Don’t forget to give that workout a try!
For video clips and detailed instructions on how to properly execute these exercises, log yourself onto The Fitness Blueprint and register for your free account! Bill is a certified personal trainer with over a decade of industry experience. Want to read another one of Bill’s articles? Women Workouts
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