“Fitness starts with mobility,” Gaddour says. Before beginning your routine… Place your left hand on the floor behind your body. When most people start training, they set deadlines for themselves: Drop 5 pounds in 5 weeks. Hang for as much of 1 minute as you can, then rest for the remainder of the minute. “In order to progress, it’s important to understand that the overall idea is to try to gradually do more work,” says Tony Gentilcore, C.S.C.S., an elite trainer based in Boston. When you’ve completed both exercises, rest 1 minute. Day 7: Perform the six exercises from this week for 2 to 5 minutes each. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. If you have only 10 – 15 minutes to exercise, … If you need to, put one hand on a wall for balance. Hold this stretch for 30 seconds to 2 minutes. Workouts. Do 10 total rounds. Move from your hands down to your forearms to get a deeper stretch, if possible. This is an exciting time for beginners because there are few other times in your training career in which you'll see jumps in strength on your basic lifts from one workout to the next. Gently pull your right elbow down and toward your head. When you feel a comfortable stretch, hold there. Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted. Here's a great full-body routine that uses six common machines in the gym. Each of your three weekly workouts involves roughly the same exercises, but with different numbers of sets and reps. That’s because doing fewer reps with heavier weights is best for building muscle strength and size, while doing higher reps with lighter weights is best for increasing your muscular endurance. Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep a neutral spine during this stretch. This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time.If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts. Push through the palms of your hands to keep your arms straight and engaged. In addition to working harder—a concept trainers call “progressive overload”—you also need to stay consistent with your workouts, Gentilcore says. This can help jump-start your fitness journey and make your workouts feel like a … It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. Gaddour’s answer: Start with the fitness basics. This will help you build muscle size and strength. Each workout contains a list of exercise “categories,” such as “core exercise.” You can choose any exercise from that category to perform during your workout, based on the equipment available to you and on your current fitness level. Step back with your feet while keeping a neutral back/spine and with your head/neck in-line with your shoulders and arms. See the bottom of the article for the list of exercise options in each category. Whether you squeeze in those 10 minutes of time during your workday, in between Netflix episodes, or right before bed, you need to find a fitness habit that fits with your lifestyle—and stick to it, Gaddour says. This is a step-by-step guide for anyone looking to make their own gym workout plan for beginners. Wrap your arms around the backs of your legs, or simply grab and hold the back of your legs; holding anywhere from 45 seconds to two minutes. (Try to increase the weight on these three exercises by 5 to 10 pounds each week.). Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps, Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder, Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps, 15 Fitness Goals That Will Help You Live a Healthier Life This Year, 6 Fitness Apps That Make Working Out Too Fun to Skip, The Ultimate 5-Day Workout Routine for Women to Get Strong And Toned, Why Am I Not Losing Weight? “If we can’t move through a full range of motion without pain, adding loads and intensity on top of that restricted motion is a recipe for disaster.”. Your Beginner Workout Plan. If the spinal rotation causes back discomfort, remove the twist and simply use your right hand to pull your left quad in and to the right. 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Hold onto your feet (or ankles), engage your abs slightly to keep an upright posture with steady breathing, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor. We've put together a 6-week beginner's multi gym workout plan for those who are just getting started with their new home gym … Continued Get Ready. Increases testosterone. Here are three great beginner workouts for someone who can carve out a few gym visits per week. Bend your right knee and drop into a lunge, keeping your left leg as straight as you can behind you with your toes on the ground, so you feel a stretch at the front of your left thigh. The Best Cross-Trainer Workout Plan For Beginners The Workout There can be subtle differences between weights machines in different gyms, so make sure you check the instructions and … To deepen the stretch, gently press down on your head with your right hand. Slide your knees wider than shoulder-width apart. It's a good idea to try and make it into the gym a few days a week, if possible. 3. However, there is one BIG problem that prevents them from starting.. As you become comfortable with your gym machine workout, you can increase all of these elements to challenge your body. Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym. Cross your left foot over your right quad. 2. Perform the following three exercises back-to-back in the order shown, with no rest between exercises. Also, all the workouts are designed specifically for a busy schedule. Sit tall on the floor with the soles of your feet together, knees bent out to the sides. Place your right hand on your left quad or your right elbow on your left knee (as shown), and press your left leg to the right as you twist your torso to the left. Level One Gym Workout: First Day At the Gym The toughest part about going to a gym for the first time is just walking through the door. Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. Push your hips up and back halfway toward your heels, or until you feel a deep stretch. The WORST is dutifully doing this workout routine for months or going to the gym … Stand straight and tall with your feet hip-width apart, knees just slightly bent, and arms by your sides. The road to fitness begins with just 10 minutes a day, As the Men’s Health Fitness Director, BJ Gaddour gets dozens of questions every day from readers about specific workout moves and training strategies. Do the following three exercises for the prescribed number of reps in the order shown. Chances are, it may be stopping you, too!. Why You Need a Fitness Routine. “If you get to the gym three times per week, 52 weeks out of the year, great things will happen,” he says. Testosterone is what makes men, men. It may not be possible if your hips are tight. Take a large step forward with your right foot. Perform 10 reps of this exercise at the top of every minute for 10 minutes. Keep your knees together. We may earn a commission through links on our site. Sit on the floor with both legs extended in front of you to start. Ensure your legs are maintaining approximately a 90-degree angle (squared off). The second half of Gaddour’s training plan consists of exercises designed to build strength in key areas. Place your right hand on the floor or in a pray position, and twist your upper body to the right as you extend your right arm toward the ceiling (for a deeper stretch). A Straightforward Gym Machine Workout Plan For Beginners. Keep your left foot flexed. Our product picks are editor-tested, expert-approved. Bend your knees and slowly “roll up” back to the standing position when you’re done. His plan involves doing three full-body workouts per week. Rest 1 minute between exercises.