What is a good gym routine for a complete beginner?

By Mert Yerekapan · Updated

A good beginner routine is three full body workouts a week, around 45 minutes each, with 5 or 6 basic exercises done for 2 to 3 sets of 8 to 12 reps. Keep it boring. The same few lifts, repeated and slowly made heavier, is what works.

The weekly plan

Train Monday, Wednesday and Friday, or any three days with a rest day between. Alternate between two workouts:

Workout A:

  1. Squat or leg press, 3 sets of 8 to 10
  2. Dumbbell bench press or push-ups, 3 sets of 8 to 12
  3. Seated cable row, 3 sets of 10 to 12
  4. Plank, 2 sets of 30 seconds

Workout B:

  1. Romanian deadlift with dumbbells, 3 sets of 8 to 10
  2. Overhead dumbbell press, 3 sets of 8 to 10
  3. Lat pulldown, 3 sets of 10 to 12
  4. Walking lunges, 2 sets of 10 per leg

Week one you do A, B, A. Week two you do B, A, B.

How heavy to go

Pick a weight where the last 2 reps of each set are hard but your form stays clean. For the first two weeks, go lighter than you think you need to. You're learning the movements, and soreness will be worse than usual anyway.

When you can hit the top of the rep range on all sets, add a little weight next time. That's the whole system, and progressive overload explains it in more detail.

Machines are fine

If free weights feel intimidating, use machines for the first month. A leg press, chest press machine and cable row cover the same patterns and are easier to learn. You can move to free weights later.

What to skip at first

  • Advanced splits and 6 day programs
  • Training to failure on every set
  • Lots of isolation work like curls and lateral raises. Add a few at the end once the main lifts feel okay.

Cardio

Add 2 or 3 sessions of brisk walking, cycling or easy running if you can. The general guideline is about 150 minutes of moderate activity a week plus two days of strength work, and this plan covers the strength part.

Those cardio days are the easiest ones to skip. League of Fitness syncs walks, rides and runs from Apple Health, scored by heart rate zones, and a daily match against someone near your level gives you a small reason to do the brisk walk instead of nothing.

If anything causes sharp pain, stop that exercise, and see a doctor or physical therapist if it doesn't go away. Muscle soreness is normal, joint pain is not.

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